I took up running a year ago and have really enjoyed 'the journey' of seeing my fitness improve, my outlook brighten and being able to go further than I thought possible.
BUT, it's come at a cost. Each time I've been out recently, I've had a pain in my knee which simply won't shift. Went to see a physio yesterday who said it was tendonitis but was confident it would improve if I did the exercises and looked after my back.
So, my question is: has anyone had a similar injury but made a full recovery? My worry is that I've ignored it for too long and I won't be able to run for much longer.
Full disclosure: the main reason my knees are knackered is because my back can't absorb the impact as I have rods in my back from a scoliosis correction years ago.
Sorry for the long post!
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Neonlemon1950
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Sorry to hear this. Hopefully if you follow the Physios instructions and exercises your knee muscles will strengthen well enough for you to get back to running again. Wishing you all the best.
Thank you, that's really kind of you to say. I hope so too. I'm absolutely determined to sort it all out. I've decided to treat myself to some new trainers if/when I get back out there 🤞
Hello... just take the expert advice you have been given and try to be patient... lots of non impact exercise, to be done whilst you get back to full strength... Important to keep supporting other bits of your running body even whilst on the IC.
There are a wealth of exercise for your running body, ( not just legs), on the Strength and Flex Forum.
The mental side of recovery is the worst. It’s so easy to feel like you’ll never run again but that’s not what the physio is saying. If they thought that was the case, they’d have told you that. Hold on to that hope that all the exercises and expert advice you’re getting will get you back on your feet stronger than before. That’s what happened to me!
Have you been given a programme to follow by your physio? Really good luck to you ❤️🩹
Thanks so much, I feel better already reading the replies. He's not given me a programme as such but has asked me to do 3 very tricky exercises to strengthen my leg and back muscles. I'm also going to a 'back rehab' class as my right side is so weak. I go back in two weeks to see how much progress I've made. The physio did say initially he doesn't tell people to stop running, but after assessing me he thought it was probably best to, so I'm just trusting the process now.
I'm not the most patient person and there's only so much my running talk my husband can take, so I'm glad I can share my thoughts here!
Mine said the same-he tries to not to tell runners to stop running because he knows most of us won’t listen! I had a couple of weeks with no runs at all and then built back slowly. We’re all different but hopefully it’ll be similar for you. It sounds like it’s the exception rather than the norm for people to have to stop altogether. It’s great you’ve got a pro you can trust to guide you through this.. When you’re feeling down, just remember what they said (and keep doing your exercises!!). Come back for a moan any time. Loads of us have been where you are and can sympathise about how rubbish it is.
I've had 3 different tendons give me trouble - peroneal (ankle/foot), iliotibial band (hip/knee) and one in the arch of my foot. The only one that stopped me running was the first. I saw a physio and did exactly what he said, lots of exercises and no running for 6 weeks then new shoes. Thankfully I've not had a recurrence and I'm convinced that keeping on with the exercises has built my strength.I ran with the ITB for 5 months, strangely it was excruciating when I walked but ok when I run. Eventually saw the physio, one exercise and painkillers ended all the problem within a couple of days.
The foot thing is still annoying me but it doesn't affect my running.
Physio can work magic. One of my knees is arthritic and a course of physio transformed it. I couldn't walk down slopes/stairs without real pain but exercises and other therapies stopped all that (I started running a few years after that).
So, in summary, YES you definitely can make a full recovery. Trust your physio, follow their advice. Tendons apparently take longer to heal than bones so don't think about trying to rush things. It's well worth the wait.
Oh, and when you get better but your new running shoes from a specialist shop and have a gait analysis. Knackered shoes were the cause of a lot of my problems. Getting the right ones makes a world of difference. Something for you to look forward to 😁
Do the strengthening exercises that your physio gives you and it will make you a stronger, better runner.
I've had a number of injuries and you have to go into it with the mindset that you can adjust, strengthen and get better. For this very reason I ordered calisthenics equipment last night!
The comeback is always stronger than the setback 💪
I share your pain. I suffer with arthritis in my y fry objet knee and a year ago I damaged my left one doing star jumps (don’t ask)! Could barely walk for a month but slowly recovered and went back to week 4 to build back up. Right knee is pretty sore at the moment - combination of cold and wet - and if I put on so much as a kilo I get a warning pain. It’s hard to get the balance right but stretches, yoga help and walking has to fill in the bad days. My advice is to listen to your body and do what you can
I gree with the others - a good physio and rehab exercises will make a huge difference. I have learned ( the hard way!) the importance of regular strength training too!
I have had a couple of big set backs over the last few years but each time a I have got back to my running. One was nerve damage from sciatica😫 that resulted in a temporary foot drop ( out for a few months and worked hard to get back).Last year I was out with a high hamstring tear and subsequent tendinitis which took a long time to fully recover from…but I did! It is so hard when we can’t run but use the time to carefully build up strength and work on imbalances and you’ll be back I am sure. At 59, I really thought that perhaps my running days were over but I am now back to running regular 10ks and extending my runs up to 14k.🙂
I feel so encouraged by all your replies. To be honest, I think I've tried to do too much, too soon. I have been following the Nike Run Club 10K training plan and there's 5 sessions a week on there. I love it but it's clearly too much for me and my body is letting me know.
Building up a bit quickly is easily done. You’re not alone on getting a bit carried away with enthusiasm! Hopefully you’ll be on your feet again soon.
That plan is a great one to adapt, either by just choosing three runs or making a week last longer than a week and keeping recovery days between your runs. I’ve done that for both their 10k and half marathon plans and it’s worked well.
I couldn't believe what a difference listening to a guided run made. It made me quicker, more enthusiastic and Coach Bennett really makes it fun (mostly!). Trouble was, because I saw 5 runs per week on the app I felt I had to tick them all off and that's why I've come unstuck.
They’re great, aren’t they! Hopefully now you’ve got a physio on board, they can help you plan your build and adapt to fit what suits your body best. For me, that was running less and doing much more strength work. That actually had the happy side effect of making my running better and faster! Sometimes having an injury (while none of us people choose it) can work out for the best in the long term.
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