Graduation blunder, runners knee advice.

[yellow46fan]

So long story short, pushed far to hard on a Friday to reach 5k in 30mins and did something to my knee, stupidly though I would "run it off" on Monday but just agravaited it even more. no running for two weeks since (impossible)

I've read anout runners knee and also looked at the N.H.S advice which say's do not run untill you are back to how you were prior to any accident / damage. Has anyone been thought this and if so where did you start when you felt Ok to start running again?

I don't want to go to the doctors again I've been through that & hospital then MRI then physio for a cycling accident/soft tissue damage on ther other knee so I know it's all about time to heal blah blah just want advice on whay to do when returning to running.

[MikeJones68 Graduate]

I feel your pain. I sustained some kind of calf injury in the first run of week 9. I managed to complete that run about 10 days later, but felt the pain again on run 2. Eventually after about 2 weeks I felt able to continue and did run 2 and 3, but at a very careful pace.

I've been fine since, so hopefully this will be your only glitch. Good luck.

[IannodaTruffe Mentor]

You will only know when you eventually start back.

Set out nice and slow with the aim of testing the leg gently........not testing to destruction, being ready to stop if it flares up. Just see how much ground you can cover. Whatever you manage will tell you whether you have to drop back a bit.

Look after that knee. You may now have a susceptibility to future injury in that area. Slowing down reduces impact significantly.

If you read the guide to post C25K running healthunlocked.com/couchto5... you will see that 80% of your running should be at an easy pace, not pushing for speed.

Take care.

[Rammy75]

Try these exercises, helped me after a niggle.

marathontrainingacademy.com...