Restarting after an injury

[PRamos]

Hi all, I hurt a calf muscle right as I got to running 30 minutes, and was out of action for 4 weeks. Now I want to start again, but have to go slow, any recommendations? I am thinking I’ll go back to the beginning of week 6 and see how that feels, but does anyone have a different advice?

[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.

[AlMorr Ambassador Graduate]

It would be advisable to go back a few weeks more than week 6 after having not run for 4 weeks, for example if you are running 3 times a week, say Monday Wednesday and Saturday, I think it will be better to start at run 1 of week 3 on the Monday, run 1 of week 4 on the Wednesday and run 1 of week 5 on the Friday and so on, I would not like to see you get injured so slowly get back to where you left off.

[Jane286 Graduate]

Hey! Hope you are feeling better. Just a side recommendation--not about how much to run but about where to run--I would recommend that on your first few runs you try to find a lower impact running surface if you usually run on pavement or something like it. My left calf is a bit finicky so I try to run on track if I'm running just a couple of miles. On my long run day I go out on pavement because track running gets boring but the time I spend on the track itself helps with not over stressing the muscles. Lower impact surfaces include treadmills, tracks, dirt or grass roads. While I would typically recommend trails, those can sometimes be hard for people with calf and/or achilles injuries because those muscles are called upon more to keep your body steady on unsteady soft surfaces. Also dynamic stretches prior to going out for the run, static stretches as soon as you are done with your cool down. Good luck!

[PRamos in reply to Jane286]

Thank you Jane, I was thinking about more thorough stretches before the run, as I think that was one of the things I wasn't very careful with before. The point about surfaces I had not thought about, so will think a bit more about my circuit

[PurpleJessie]

I really hurt the inside of my knee about 4 weeks ago after doing my first 25 min run. It’s still not quite right but I may try next week.... let me know how you get on as I’m keen to get back to it!

[PRamos in reply to PurpleJessie]

Knee sounds a bit more serious than calf somehow. What I have been doing to check how I feel is find a movement that was slightly painful, and once or twice a week see if that is still the case. Not very scientific, but it made it clear that something wasn't quite right yet.

[PRamos in reply to PurpleJessie]

Hi Jessie, I did a run on Wednesday, and today again. Went back to day1 week 5, as 5 minutes sounded like enough of a challenge. I was quite tired, but it feels great to be running again! I hope you get well soon!

[Jaycooper71]

I was up to 10K when I injured my calf muscle too. It’s been 5 weeks now and I’ve got a week left of not running. Been on plenty of walks but it’s just not the same. Hopefully everything will be fine with you. Good luck

[PRamos]

Thank you, Good Luck to you too!

It is sort of weird, because I had no pain while walking on flat, but as soon as I tried walking uphill it would start hurting, and then I tried running 2 weeks ago and 2 steps in it was clear I wasn't ready.