Frustrated

[Diamondshoes]

I haven't run now for over 2 weeks because of a knee injury. I had a very good sports massage to ease it then went out for a 30 min run 2 days later only to exacerbate it. I've been doing some long walks and a little bit of yoga. I'm seeing a sports physio next Tuesday who worked wonders with a friend's knee so I've decided to wait & see what he recommends. But I'm climbing the walls here & scared that I'll be back to square one or, even worse, that I will morph into a sloth.

[IannodaTruffe Mentor]

As stated in the guide to the plan, healthunlocked.com/couchto5... you lose no significant condition in the first two weeks of non running.

After that loss of condition is gradual.

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 could always do some other strength work which will benefit your running in the long term.

[Mobiliseandmove]

Hi Diamondshoes ,

It's important to remember that injury often indicates that there is an underlying issue. Whilst things such as sports massage are great at relieving pain, and definitely a useful part of a recovery plan, the absence of pain doesn't mean an injury has disappeared.

Walking and yoga are great ways to get the knee moving gently, so I'd highly recommend to keep doing those if the knee feels ok.

I'd be really interested to know how your injury came about, and also at which point during your 30 min run that your knee started to feel a lot worse again.

Look forward to hearing from you!

Adam

[Diamondshoes Graduate in reply to Mobiliseandmove]

Funnily enough, it didn't hurt while running, but on the walk back. I usually run my distance then walk back home and it seems to be that my knee flexes back slightly when walking but not when running. Also I can't bend my knee to cross my legs comfortably. So in answer to your question, I don't think it was anything specific that caused it. I always walk a good 10-15 mins before starting the run, then a long walk post run. Thanks for asking.

[Florentine Graduate]

That’s just the boat I am in! I was just beginning to settle into consolidation runs, improving my timing a little and seeing lots of benefits, when I tripped in my kitchen and really badly bruised my knee. The swelling is awful and I had to have it x rayed. I hadn’t thought of a sports massage. I might investigate that idea. Good luck with your rehabilitation.

[Diamondshoes Graduate in reply to Florentine]

Sorry to hear about your accident. I hope you get it sorted soon.

[Bracken2018 Graduate]

Hi D,

I am so sorry to hear that the dreaded knee issue has returned ......mmm.

It sounds that you ready to tackle the challenge.

I understood from my GP gentle cycling on a stationary bike helped the knee to lubricant inside. However, if that’s painful your not going to do that.

Is it time for an ultrasound ? To investigate the inner damage or , ware and tear ?

My knee op put me out for a few weeks . The GP recovery plan - I was to go swimming (legs only ) from the hip - no bending at the knee .

It took a few week , not that long really to strengthen my muscles sufficiently to jog a little ever day up to .5 K . Then I was back to training similar to C25K . I sailed through with a giggle ( but I behaved myself) and in no time it was 5K + .

I was pain free

Whatever is going on for you - go with your gut feeling and determination to resolve this challenge . Hope the next few weeks offers some results. I look forward to seeing you next post . All the best B🐾