Hi everyone, My last run was on 28th December where I was up to W5 run 3, chose a different route along by the river and I got up to 18 minutes out of the 20 min, stopped running to walk and I felt a really tight band all around my right knee, I couldn’t run anymore and hobbled home, well it got so bad that I couldn’t straighten my leg without pain, no pain when I was laying down or sitting but terrible when I stood up or turned, I couldn’t even take my dogs for a walk.
Well almost 5 weeks later and it is a lot better with gentle stretching and strengthening exercises, I tried a walk yesterday and decided to try a 5 minute run, knee niggled a bit and feels fragile still but I managed it and could have run for longer, but thought better of it, so walked home.
I’m going to build up gradually and have devised my own recovery plan as I don’t want to go back to run/walk/run in earlier weeks, so I’m starting off with a 5 minute run and each run after that increase by 1 minute, for example run 1 will be 5 mins, run 2 will be 6 mins, run 3 will be 7 mins etc until I get up to 15 mins of continuous running, then carry on with the program, it will take me around 3-4 weeks to get back to the program, so do you think this is ok to do? Obviously if my Knee is fine I may increase the mind in each run to get back to where I was before the knee injury.
But I am so glad I’m back out there and hope the pain doesn’t come back, I reckon I twisted my knee somehow as the pain was all around and inside 😃