Strengthening muscles before attempting again

[Willunga]

I started C25K last November. Got to week 8 in January and then tore my ACL. On crutches, then after about 6 weeks started again at Wk 3. Got to week 8 again and pulled a muscle in my thigh. Haven’t dared start again. I know I have to do strengthening exercises before I try again, any advice. Female 66!

[GoGo_JoJo Graduate]

Glad to hear you're mended! Yes, it would seem sensible to try and build up before starting again.

healthunlocked.com/api/redi...

Is the exercises for knees.

How is your walking currently? Can you walk briskly without any pain or discomfort?

[Willunga in reply to GoGo_JoJo]

Thanks! No pain at all, occasional twinges in knee and thigh but who doesn’t. Think I need thigh and glute exercises as well. Mainly I need the motivation to do it!

[GoGo_JoJo Graduate in reply to Willunga]

Well in that case I would definitely start from the start again to allow your body to ease into it and go gently listening to your body. If you're really concerned do it in stages. W1 to W3 then maybe go back to W2 and work to W4 then W3/4/5 to keep the initial base building really steady.

Do the knee exercises in between and add in some squats (start small, just a handful to start, working up in qty over time) and lunges. Can you get YouTube on your tv? There are so many motivational exercise routines out there.

Get your fave tunes on and get into it, remember how great you felt previously, but by taking it in stages you'll build up your fitness and body ready to take on the rest.

Good luck and take care along the way!

[GoGo_JoJo Graduate in reply to Willunga]

And just in case you didn't read it the first time please do read the guide to the programme too

healthunlocked.com/couchto5...

Always be well armed with info! 👍🏻😁

[UnfitNoMore Graduate]

One thing is for sure... there’s nothing gonna stop you doing this! Strengthening work will reduce the chances of an injury nicely. Can’t wait to see you back out there.

[Willunga in reply to UnfitNoMore]

Thank you!