I very recently re-started C25K because I'd got heavier, unfitter, and wanted to do something about it. I got all the way through Week 2 Run 2 before I had to book a physio appointment because my right knee was giving me problems. I thought it was tracking issues as I've had that before, but I was told it's more likely to be my tendon - because my muscles are not strong enough, the running is impacting my tendon instead. I've been told to stop running 😱😭
I need to build up strength and stability through physio and also through things like either swimming or using a cycling machine on very low resistance. Which is a pain because the gym/swimming pool costs money which I don't currently have available. And I don't fancy a dip in the local canal!
Just reaching out for a little sympathy and people telling me to pull my socks up (first world problems and all that), and that I'll get there in the end.
This forum gives me so much motivation - I love reading everyone's stories, the challenges and the triumphs! Thank you all ☺️
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Oh, wow! Sorry to hear. That must have been not nice news coming as it did at the start.
But focusing on the positive, you've identified it early. And with the help of your physio, you know what you need to do. I wonder if gentle walking might help?
Keep up with your physio exercises and don't jump into the canal!!
I had IT band issues which temporarily stopped me running. I’m currently training for my for my first marathon in October. It’s taken a whole load of strength work and building back slowly, but I’d be surprised if your physio means you’ve got to stop running forever. Mine said initially there needed to be time for it to settle down, and that was super frustrating but really focussing on what I could do to help my recovery helped. That meant taking the exercises I’d been given really seriously, looking at my diet and sleep and trying hard not to fall into a pit of despair! There are loads of body weight things you can do-hopefully your physio has given you a programme.
I know how utterly rubbish it is to be on the injury couch and not sure when (or even if!) you’ll be back. Hopefully you’ll be able to have another conversation with your physio where they can give you some hope and maybe some stats about what sorts of time frames it takes most people to be back running after an issue like yours. I found that really helpful. Plus clear guidance when I started running again about how much pain was acceptable for how long and at what point in the run so I could run reassured that I wasn’t damaging myself when I got grumbles.
For me, the injury was awful but it made me address muscle weaknesses I didn’t know I had and I e come back a much stronger (and faster!) runner because of it. Not what I would have chosen but absolutely a blessing in disguise.
Thank you!! I’m not sure I’m a shining example of much! There was a lot of grump and whinging along the way… sometimes you just need to feel sorry for yourself with people who get it. There are plenty of those here and it’s what’s kept me going!
Thank you all for your kind and helpful comments 😊
I bit the bullet and rejoined the council gym. It’s only round the corner from my house so I don’t have that built-in inertia of having to drive across town.
I’m pretty sure the physio didn’t mean stop running forever (thank goodness!!), and he told me to do low impact stuff like swimming or exercise bike, both of which I can do through my membership. I won’t do anything different until I’ve had my first proper physio session Monday after next (today’s one was a diagnostic one only), but will ask then about cross-trainer, rowing machine, leg weights, and other stuff.
I’ll take a look at the Strength & Flex forum and also look up the Five Tibetan Rites exercise - sounds intriguing, thanks Oldfloss!
I think the canal is safe from me drl212 - I wouldn’t want to alarm the birds or damage my binoculars (I’m a bird geek 😆) and I appreciate the kind words.
MissUnderstanding, good luck with your marathon training! That’s seriously impressive! And you’re right, I’ve taken today to really focus on what I can do instead. It’ll take time to heal, and one of the causes of the injury was the lack of muscles meaning the weight of each landing impact stressed the tendon/ligament over my knee. So I need to lose weight and develop my fitness, which will all help for when I can get back to running!
That’s a really positive update. You’ve got a plan and a pro to help you and a cheer squad here.
I found it really helpful to think of the non-running stuff as “recovery” or “rehab” rather than “rest”…that meant I was actively doing good stuff for myself when I wasn’t running. It’s a small change of mindset but made a bit difference to me.
You’ll be back and it’ll feel extra sweet when you hit your graduation goal (which you will!). Looking forward to hearing how you get on!
Yes, the language/mindset makes such a difference doesn't it. I had been down in the dumps but as soon as I decided my way forward and that it was likely to be a season of preparatory exercise it's given me a real boost.
I did my first gym session this morning. 30 minutes of cycling on level 3 resistance (any lower made it look like the bike chain had broken - I was more likely to injure myself!!). I attempted to keep a steady pace as much as possible. It was b o r i n g.... but I had an audiobook to listen to so that helped. Then I did some arm and torso muscle exercises. When I get a little stronger I'll have to start figuring out where my core is under all the flab and start working on that too 😆
I feel your pain - literally. This year has been a running wash out for me. Had an eye issue at the start of the year which meant no running/heavy lifting for a month to six weeks. Started back running in March and developed what I thought was a calf strain. Rest, gentle stretching and walking only didn’t help and soon had issues weight bearing on that knee. Here we are in July and finally got an appt with the NHS physio a very sweet lady with a sadistic streak 😂 poking her finger into some very sore spots.
I have a dozen exercises for IT Band and knee and hip plus heat and ice on various areas. Goodness knows what I did but I buggered it good and proper.
Wowsers Diane, that sounds like a lot! I know what you mean about the sadistic streak - on previous occasions my tiny, sweet physio would attack my leg with a lovely smile and an evil plastic spatula. It hurt like hell!
Thanks for the support - I'm sure I'll be on here aplenty with various whinges and moans once my husband gets bored of them (an old nickname of mine was bad tempered fairy, haha). But moaning can definitely help can't it - you unload the moan and then you can get back to the hard work 😇
Some words of encouragement from me: before I started running my left knee was really painful, especially when I went down slopes. My GP diagnosed arthritis and suggested physio.
My physio said similar to yours - the muscles around the knee were weak. After a couple of months of weekly sessions and religiously doing the exercises the problem was completely resolved and haven't come back. I started running a few years after this and things have got even better.
So, provided you do what the physio says there is hope. Console yourself that all the things you're doing instead of running are going to increase your general fitness so once you get back to C25K you'll be stronger than ever!
Oh, sorry - what a (literal) pain! I've had back, hip, knee, and shoulder issues, as well as damaged muscles between lower back and knees which resulted in 6 weeks of inaction. Building up slowly, listening to advice and doing the exercise you CAN do is the way to go. Between physio and GP you should be able to find exercises to build up strength.
Thank you! Gosh, it sounds like you've been through the mill - I'm sure you were climbing the walls at various points during your 6 weeks. Well done for getting through it, and thank you for the reminder to build up slowly. I was definitely working on that this morning - to start with I found it quite tedious doing such a light resistance cycle. I had to work on turning the tedium round by concentrating on trying to maintain an even pace, which was quite difficult - but that (and the audiobook) helped get me through the session 😊
I was lucky with both physios - with my back I was given exercises that changed every two weeks and grandually built up.
With my muscle issues, I suggested I'd go out for five minutes maybe after two weeks ... and honestly, I got THE look and that was enough. She said I would walk and do my exercises. Then after SIX weeks I could do ONE minute of very gentle jogging. No more. And then build up from there. I did not dare disobey her! 😁
You have had a setback - but doing the strengthening exercise will make you a stronger runner and help with the weight loss to boot! Don’t give up - there are tons of things you can do that don’t cost anything. I’m sure the Strength and Flex crew will give you loads of pointers!!
I stopped last October while traveling and then this March had heel pain after longer walking distances.
I am now at Physio, it is referring up my back and I know it is because my muscle tone is going, slow and steady I hope to get back to Pilates to build strength.
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