Injury advice

[mand3966]

Hi everyone,

Sorry for what's probably going to be a long message, but I need some advice.

I've been running for almost 3 years now, completed my first Half marathon (and probably last!) last October, then about 4 weeks after that race started experiencing trouble with my left knee (I did tear the cartlidge in that knee when I first started running), Don't know why the knee pain started, just felt painful and not right. Well I took a month off from the running, plenty of ice, and rest, and tried 3 little runs (around 3km) to test it, but unfortunately, still a bit painful. So since then, I've now left it for a total of 10 weeks with no running and plan for another fortnight before trying another run, (so basically 3 months in total).... knee is still slightly troublesome, but feeling better, so is it ok do you think for me to start back on the running, or should I leave it until it is completely ok???? Trouble is I feel totally out of the running mojo as not running for 3 months, and afraid if I leave it any longer, I won't get back into it again..... also if I do start up again, how far should I aim for? (I was previously running two 5kms a week, along with anything from 5km to 20km at the weekend as training for the half Marathon), so have got the miles under my belt.

Any advice appreciated, Many thanks

[Realfoodieclub Graduate]

It is a difficult one. Did you see your Gp about it? Do you know what happened? I would try a gentle 20 min 2 min run 1 min walk break down and see how that feels. HM training can highlight areas that need help, ie sports massage or specific stretches. Take it very gentle and have your rest days, good luck.

[mand3966 Graduate in reply to Realfoodieclub]

Hi, no, didn't see GP, and don't know how it happened, just seemed to start hurting.... I'll try a small run as you suggest in a couple of weeks, and see how I get on. Perhaps as MarkyD mentions below I may need to get a sports physiotherapist to look at it..... Thanks for the advice...

[Realfoodieclub Graduate in reply to mand3966]

I have seen a sport physiotherapist and I swear by them for any niggle that won’t go away. Everything makes so much sense when they explain why the pain is there. Good luck.

[MarkyD Graduate]

Well, I'm sure that you can get running again. It is something that is now 'under your skin' and so running is important to you.

Something is not right with your knee, and you want to run. I'd recommend taking £60 out of your "running kit" fund, and spending it on a one-hour assessment with a qualified sports physiotherapist (instead of a new pair of trainers). Expect to come away with a diagnosis of your painful knee, an understanding of any bio-mechanical reasons why your knee is susceptible, and a set of daily exercises to strengthen/rehabilitate your knee. You will also be given some advice about how and when to return to running. You might need to set your expectations a little lower (less than 15km per week) whilst you recreate your running body.

Good luck...

[mand3966 Graduate in reply to MarkyD]

Thanks for the advice, I have thought about going to see a physiotherapist about it, and seeing what they advise.... After 3 years of running, I really don't want to give it up now... (I was so proud of completely the HM at the age of 52 after never doing any sort of exercise before)! Thanks again

[Jell6 Graduate]

Sports physio!.

They have great knowledge.

My first appointment was the big assessment, lots of questions, cost £60.00.

I then had 2x £40.00 follow up appointments.

Some GP's can refer to an NHS physio, but there would be a bit of a wait, and I don't get the feeling that you would want that.

I hope you get sorted out soon.