Returning after injury- advice please

[aberlady]

I completed couch to 5k in January and continued to run regularly. By June I was doing jujus magic plan and reached 7k. However I overstretched a hip muscle( flexor I think)

and had to see a physio for treatment. She advised me to stop running in the meantime. Been given all clear to return but don’t know where to start!

Today for first time in 8 weeks I rain a very slow 2k. Physio has given me exercises to stretch my hip after running and I felt no pain during or after.

Any tips for getting back into it? I feel unfit and anxious but really missed my running.

I’m a 52 year old female. 😊

[nowster Graduate10]

My physio suggested doing intervals after four weeks of not running.

She recommended running for 20 seconds out of each minute and walking the rest, then increasing the proportion of running to walking over the course of a week or two. But that was for an ankle injury.

You could use one of the early weeks of Couch to 5K to get yourself back into it.

Another way I've done post-injury runs is to run between two lamp posts and walk until the next lamp post, and repeat.

[aberlady in reply to nowster]

Thank you - that’s very helpful. I was surprised I was able to run 2k non stop (very slowly- 8:30 min km).

[nowster Graduate10 in reply to aberlady]

I'd have thought 17 minutes (8.5 × 2) of running would be more than enough to start with.

[Dexy5 Graduate10]

I am surprised your physio didn’t give you a plan for starting your running up again. Can you get further advice by phone or email?

If not, I’d say start slowly with intervals of running and walking, and building up over several weeks. Some people have done it by running week 3 runs of C25k again. Do continue doing your physio exercises on non run days to strengthen the weak areas.

[aberlady in reply to Dexy5]

Thank you for your helpful advice. My physio didn’t give me any advice at all apart from taking it easy and continue to do the exercises. I will maybe contact her again ( cost me £45 for 25 mins numerous times ..,,)

[Hidden in reply to aberlady]

Hi aberlady. I did exactly as Dexy5 suggests when returning after an ankle injury during lockdown, along with some strengthening exercises suggested by members of the forum. Take it gradually and err on the side of caution. Good luck

[Instructor57 Graduate10]

I think all any of us can do after a break is to go out for a pressure free run !Just taking it easy and see what we can comfortably do .

Today was my first run for a month and went out and comfortably managed a 3k but I wouldn't have been disappointed had it been less, I simply wanted to see what was comfortable, I will probably do it again at least once before I start increasing my distance again .

You could also do what nowster has suggested with interval runs or Fartleks,

Just take your time , there is of course no rush !

Good luck 👍

[aberlady in reply to Instructor57]

Thank you . I ran the 2k today quite comfortably but very very slowly and cautiously.

[Instructor57 Graduate10 in reply to aberlady]

That's good, the best way to come back 👍

[a_in_gsr Graduate10]

Hey so I had to take 2 1/2 months off due to injury... I also felt very unfair and everything hurt as I came back into it.

I started with the walk / run... totalling about 15 minutes the first week, and would run three times a week. From there, I increased each week a couple of minutes, and also took out the walking periods.

For me, weeks 2 and 3 were really the worst, and it only got better from there on out. I also noticed my fitness came in leaps and plateaus, not a linear progression.

Good luck!

[Runninggirl59 60minGraduate]

I've had 2 bouts of injury since graduating 12 months ago and each time I have donewhat you have started to do, a short run to see how it feels and increase slowly from there. That's basically what y physio suggested. Good luck.