Riddled with injuries!

[che130]

I have decided I really need to get back to my strengthening exercises!

A few weeks ago, my long-established back pain kicked in, so I was unable to run for a couple of weeks. I managed a couple of short runs whilst on holiday in Portugal - a run to the beach is something I could get used to, particularly as I'm in a very land-locked county. However, when I got back from my hols, I attempted my usual route at home and my right knee decided to give in (another historic injury). Both the back and knee pain had abated for quite some time, but I realised I've not been doing any strength training or stretching for quite a while, and obviously my body has decided to let me know it's not on 😬.

I left it a couple of weeks and tried to go again yesterday, but could only run for about 4mins at a time, and then on the cooling down walk my knee went again! So, I will be getting back onto the strength exercises and starting C25K (again) from probably week 4 to build my stamina up again - very frustrating after comfortably being able to run 30mins for a few weeks 🥺

[Annieapple Administrator Graduate]

🍏Oh so sad and sorry to hear this news!!! I feel your frustration as you share! You are taking the sensible option of resting and getting back into strength and flex before attempting any running. It may be worth getting a medical opinion on that knee before you start again. Do let us know how you get on. Ending a big hug 🤗 your way!

[che130 Graduate in reply to Annieapple]

Thank you for your kind words!

I have previously seen a physiotherapist for my various ailments, and had avoided anything too serious/painful for quite a while because I'd kept up with the exercises they gave me. Unfortunately, I've become neglectful of the exercises (because they are dull!) and thought that I could just continue running without a care (I now know better!).

Thanks again, it's nice to have the support of this forum 😀

[Oldfloss Administrator Graduate]

Welcome back.... Annieapple has given great advice and I am sure you will make sure that you have the expert support to give you the go ahead.

There are many strength exercises you can use... to get you back on track... including this one on exercises to incorporate into your day...

healthunlocked.com/strength......

Loads of knee exercises on the Strength and flex Forum too...if they are in line with what your physio; advised?

I would think about starting C25K again for the beginning, loads of us have done it again, inclding me. A familiar friend and a gentle start... getting us back to where we wish to be, safely and enjoyably...

Stick around and do please, let us know how it is going?

[Gthants]

Ouch! Been there with back (slipped disc), shoulder (rotator cuff), plus hip and thigh injuries. Really sensible to take a literal step back and build up your strength. That exercise is so good for you anyway and will enable you to build back up again. Take care & good luck!

[AKatieD]

As a left field comment, might be worth thinking about your hormones. If mine aren't right I get random aches and pains when I haven't done anything that should cause them (eg back aches when thyroid not right) and arthritis type knee problems from running (turned out to be osteoarthritis with shredded knee cartilage and my low oestrogen was fixed by HRT which has removed the flares and pain). Of course that would not be true for everyone and they are more likely linked to sports injuries, but something to bear in mind just in case .

[che130 Graduate in reply to AKatieD]

Thank you for the advice. I am at an age where peri-menopause, or just menopause, is a consideration. The injuries are quite old (back pain going back to being a teenager), so I think I will be OK to continue with the strength exercises suggested by my physio, but thank you for the reminder that hormones do also mess with physical as well as emotional/mental aspects.