Still on the IC - knee injury

[MartinKH]

Hello fellow runners,

Long time no post from me, hope you're all keeping well.

Sorry I've not been on the forum much of late, since I got a knee injury 6 weeks ago.

I thought I had an IT band issue, but following a telephone consultation with a Physio the diagnosis is that I have runners knee (Patellofemoral pain syndrome).

Every day I've been doing all of the stretches and strengthening exercises as recommended by the physio. Thanks to a great suggestion too from limberlou I have also found some great Pilates routines and classes online.

Those pilates routines have really helped I must say, so thank you very much Limberlou. Some of the exercises are similar to the ones recommended by the physio, whilst others are different but are also really helping me. I now try to pay attention to my posture and how I breathe, amongst other things. The routine I really enjoy is Pilates for runners which is specific for what I need, want, and will benefit from.

I was hoping to restart running at the end of last week, but although I've made really good progress recently I just knew my knee wasn't quite ready yet.

The sage advice from Irishprincess rang in my ears last week, about being in this for the long haul and not coming back too soon and making my injury worse and back to square one on the IC again.

I am hoping to make a very gradual return to running next week, but only if I am confident that I am fit to do so.

On the plus side, I have been out on my bike quite a bit during recovery. I have discovered some great potential new run routes for myself which are a short bike ride away. I have even managed to persuade my younger teenage boy to start C25K, and I follow him on my bike and support him. My older teenage boy can already run sub 25 5k's for fun ( I've gone right off him ).

Happy running all.

[Roxy71 Graduate10]

So happy to hear that you are on the road to recovery.... we miss you.

Take care.

Thanks

Roxy

[MartinKH Graduate10 in reply to Roxy71]

Thank you very much Roxy.

Congratulations on your recent 5k PB 👍💪

[Roxy71 Graduate10 in reply to MartinKH]

Thanks just think some time soon you will be beating your PB!!! 😀

[Buddy34 Graduate10]

Sounds like you're recovering well and continuing with your stretches and pilates seems like the best way to go.

Great you can get out cycling and finding new run routes so that's a bonus. Good luck and keep us posted 🤞🤞

[MartinKH Graduate10 in reply to Buddy34]

Thanks very much Buddy. Will definitely keep you posted.

Hope all is well with you.

[Irishprincess Graduate10]

You’re doing everything you can do Martin by the sounds of it and all that work will pay big dividends when you do return to running. And at least you have a proper diagnosis and know what you’re dealing with.

Fingers crossed for your first run, always a bit scary after a period on the IC 😧 just listen to your body and you’ll do the right thing 🙂

[MartinKH Graduate10 in reply to Irishprincess]

Thank you very much Irishprincess, yes I’ve been doing my best to recover.

You’re right it is a little scary coming off of the IC, will definitely be a cautious for my return.

Hope you’re all good and happy running 🏃‍♀️ 👍

[linda9389 Graduate10]

Well done. With that attitude your comeback will be amazing. Cycling kept me sane during a long bout on the IC last year and - bonus - it made me a fitter, faster runner too! I still cycle alongside my running, it's great cross training. Patience will win the day for you. Good luck 😊

[MartinKH Graduate10 in reply to linda9389]

I appreciate your kind words of encouragement Linda, thank you very much.

I’ve always loved cycling, I don’t go particularly long distances and I almost always use my bike to go anywhere within a few miles.

During lockdown and on the IC, I don’t know what I would have done without it.

Sounds like it cycling had a really positive impact on you and your running from what you describe. Good for you.

I definitely believe in the benefits of cross training, and am looking forward getting back in to running again.

Thanks again and happy running 🏃‍♀️ 🏃‍♂️👍

[Fionamags Graduate10]

Good to hear that you're making a good recovery. The pilates for runners sounds like I good idea - i must try that. I have shockingly poor core strength.

Great that your finding new routes on ur bike. Hope you'll be back on ur legs soon!

[MartinKH Graduate10 in reply to Fionamags]

Thanks very much Fiona,

I would definitely recommend Pilates. I’m only a beginner since being on the IC, bit the Pilates really helps strengthen core and glutes amongst other things. Also makes you really think about and practise good posture and breathing.

[Fionamags Graduate10 in reply to MartinKH]

Do you have a reccomended site for pilates?

[MartinKH Graduate10 in reply to Fionamags]

I’m a member of a David Lloyd health club, and have been using some videos they have been on their members app.

Unfortunately they are not on you tube or anywhere public as far as I can see.

I have found this one on YouTube which is similar ;

youtu.be/yS7r_0RSFXY(Not working as expected?)

Not sure if more experienced Pilates people on here like limberlou or grumpyoldgirl can recommend other or better sites or videos.

Hope this helps.

[Fionamags Graduate10 in reply to MartinKH]

Tried this yesterday and I thought it was a bit short at 15 mins. But I can actually feel the old glutes today!

[MartinKH Graduate10 in reply to Fionamags]

Ah ok, maybe had more effect than you originally thought 🤣

There’s lots of other ones on YouTube of course. Quite a few folks on here also sing the praises of Yoga with Adrienne. I’ve not tried that one, I think you can find details on the strengthening part of the Health Unlocked forum.

[Raspberrypink Graduate10]

Sounds like you’re being very patient. Hope you soon feel good enough to run. 👍🏼

[MartinKH Graduate10 in reply to Raspberrypink]

Thanks very much Raspberrypink, much appreciated 👍🙏

[grumpyoldgirl]

Good news Martin, nice to find another Pilates fan, done properly it really makes a huge difference. Enjoy that comeback run - when you are ready!

[MartinKH Graduate10]

Thanks you GOG,

I didn’t realise how good Pilates is, and am still finding out more about it. I mentioned some of he benefits in my reply to Fiona above, but one thing I didn’t realise was how inflexible my body has become.

Some of those stretches need flexibility, which I something I really need to work on.

Thanks again, and happy running 🏃‍♀️ 🏃‍♂️👍

[grumpyoldgirl in reply to MartinKH]

Hi Martin, I'm afraid I've gone and broken my ankle, so I'm back on the IC with a boot and a bag of frozen peas ☹️

[MartinKH Graduate10 in reply to grumpyoldgirl]

Oh no, I’m really sorry to hear that.

Wish you a speedy recovery.

[grumpyoldgirl in reply to MartinKH]

Thanks Martin, you too

[Hidden]

Brilliant my friend. There are so many things you can control and you are doing this. Love the idea of your younger son getting involved and you scouting for new routes. Running is like a book with many chapters. This one is the comeback from injury section and remember 'The comeback is bigger than the setback.'

Look forward to your progress and continued recovery.

[MartinKH Graduate10 in reply to Hidden]

Thank you so much GTFC, I really appreciate your kind words of support.

Will def keep you posted on how I get on.

Happy running 🏃‍♂️ 👍

[Getfitok]

I too am on the IC with a dodgy knee, which looking at recent posts seems to be the trend. Mine started 4 weeks ago, I’ve been icing, doing exercises the dr gave me &used some strong prescription cream for a few days. I’m going to leave it a bit longer before I venture out on a run because it doesn’t feel back to normal yet.😐 Hope you’re soon back out there 🏃🏼🏃🏼🏃🏼

[MartinKH Graduate10 in reply to Getfitok]

Thank you very much 🙏

When I was first injured I initially thought I’d be back running within 2 weeks. How wrong I was.

You are wise to wait until your knee is feeling back to normal.

Wish you a speedy and good recovery.

[Beachcomber66 Graduate10]

My knee has a patellofemoral problem too, but my physio has kept me running. I apply heat treatment daily which helps to stimulate synovial fluid (WD40 on a rusty hinge !) . I have a shed load of exercises to do as well. Not every case is the same though, so we all have to stick with our own physio’s advice.

[MartinKH Graduate10 in reply to Beachcomber66]

That’s very interesting and I’ve also seen your post about your physio appointment and recovery plan.

Sounds like you’re having a good and active recovery.

Thank you and happy running 🏃‍♀️🏃‍♂️👍

[Mum22boys Graduate10]

Hi Martin, sorry to hear you're still on the IC but fingers crossed you'll be able to move off it soon. All the good work you've been doing should do wonders, looking forward to reading that you're back out there 🏃‍♂️

[MartinKH Graduate10 in reply to Mum22boys]

Thank you very much Mum22boys, from a Dad22boys 🤣

I appreciate you kind words of support, and I’m looking forward to getting out again for a run.

Hope your return to running is going really well. Happy running 🏃‍♀️ 👍

[Mum22boys Graduate10 in reply to MartinKH]

I thought your comment about going off your eldest boy because he can run sub 25 min 5k was funny 😅 but also good on him 🏃‍♂️

All good so far.... 🤞🤞🤞🤞