Knee injury (not running related) - when/how to start back?

[Vgabb]

Hi folks

Made it to the end of week 7 on Monday and when I was home in the evening, I managed to walk into a wall with my knee bent and it hurt A LOT. Crumpled onto stairs, not able to talk ... Took two days of mostly rest with elevation and some walking/limping. I have had some knee problems before (damage to meniscus about two years ago from falling up metal and concrete steps). Has been twingy, bruised, and a bit off all week so left the running off and now wanting to get back into it. Thinking of just popping out for a ten minute run (usual warm up and cool down) but wondering what approach people take when they've had a break later in the program? Back to intervals or just extending the run time ? Any advice appreciated!

[IannodaTruffe Mentor]

As stated in the guide to the plan, you lose no significant condition in the first two weeks of non running. After that loss of condition is slow and all any of us can do is to go out and see what we can comfortably manage, then build from there.

Make sure you follow the advice on minimising impact.

I am on a W6 rerun of C25k after very nearly a year out from running because of a non running knee injury.

Take your time and take care.