Getting back to it plan - thoughts welcome :-)

[Daisy-J]

Hi there. Hope you’re all well. I hurt my left knee on week 8 run 2 10 days ago. It’s the second time I’ve hurt my knee during the programme. I’m really keen to get back to running again but am nervous about putting me knee out again. I was planning to go cautious and was thinking about starting with a 5 min run to test it out, then if that’s ok, after a day or two rest in between each run to do 10 then 15 then 20 mins and then to maybe go back and repeat week 7. Fingers crossed! 😀 We live near the coast and I was also thinking about running on the damp sand rather than pavements.

I would welcome any advice on getting back into running after a minor injury.

Many thanks and all best wishes 😊

[packersruns Graduate]

I think your best bet is to do as you said, except do 1 run and see how long you can go for, then go for the week in the programme that you think is the most appropriate. Do you have decent running shoes? That is what was causing me to pronate significantly more which was doing my knee in, because I had 0 support in my shoe! It obviously may not be the same situation at all but thought that might be worth mentioning!

Just take it slow and easy, maybe try and do some knee strengthening exercises but don't push that if you are not comfortable!

I'm sure the admins or other people who have had knee injuries can give you some more advice, good luck on the rest of your journey

[Daisy-J Graduate in reply to packersruns]

Thanks very much 😊I ordered decent running shoes at the start of lockdown and they seem to be good. I’ve been doing the knee strengthening exercises in NHS website and some yoga too so I think that’s helped. Thanks again and I hope your running’s going well. All best wishes.

[packersruns Graduate in reply to Daisy-J]

You are welcome! How many rest days are you doing in-between? Just popped into my head but maybe experiment and see if maybe 2 rest days might help your knee relax a bit more before your next run

[Daisy-J Graduate in reply to packersruns]

I’ve often been taking 2 days rest since about week 6/7. I think that’s a good idea thanks. All the best 😊

[IannodaTruffe Mentor]

All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.

You are right to be cautious after an injury and if you do the strengthening exercises in the guide to the plan then you will get back to a better situation quicker. The guide also includes advice on minimising impact.

I am not so sure about running on sand, unless it is very firm and even. I believe Oldfloss injured herself by running on sand that had just too much moisture in it.

Take care.

[Oldfloss Administrator Graduate in reply to IannodaTruffe]

I had already suffered a calf injury ( not sand related) but when I was allowed to head out again, I was warned by my physio not to even think of running on sand... damp or apparently dry and hard.. the strain it puts on our legs through suction? is incredible !

You have a good memory my friend

[Daisy-J Graduate in reply to Oldfloss]

Thanks very much - that’s really good to know. I’ll have a wee read up about running on different surfaces. Best wishes 😊