Finally got to talk to a physio!

[Redcello41]

Had a video consultation with a physio for my knee this morning thank goodness! Turns out I have overloaded my quads tendon and that can happen when you are running down hills. So the physio recommended that I can do the walk-run method for two weeks and don't go any further than 2 miles. Then I can resume my usual training but don't go any further than 8K. She also said that I can build it up from there and make sure I listen to my body and what my knee is telling me. She gave me a few stretches to do and recommended that I get into a proper warm-up routine before my runs. What warm-up routine do you guys use? She also said to do lunges and squats to strengthen up my knee and that tendon and that I have good flexibility! Feels like I am finally on the road to recovery!

[Beachcomber66 Administrator Half Marathon]

Fabulous to hear that Redcello. All we need is a plan. I went for 2k jog this morning after my 17 days layoff. KT taped knee survived and all feels good at present. My diy plan looks ok 😊. Hope all goes well for you now.👍

[Irishprincess Administrator Half Marathon in reply to Beachcomber66]

That’s great BC! So pleased for you 🏃🙂

[Beachcomber66 Administrator Half Marathon in reply to Irishprincess]

Thanks IP. Will keep the KT tape on for a while....postpone the pain of pulling out hair by the roots!!🥵

[Irishprincess Administrator Half Marathon in reply to Beachcomber66]

Oooh you’ve got your own waxing going on there BC! 😳😫

[Beachcomber66 Administrator Half Marathon in reply to Irishprincess]

🤣🤣😱

[Dexy5 10 Miles in reply to Beachcomber66]

😬😱

[Redcello41 Half Marathon in reply to Beachcomber66]

Ah so great that your knee survived! How is it feeling now?

[Beachcomber66 Administrator Half Marathon in reply to Redcello41]

It feels ok thanks. 4K yesterday was fine. Using a knee support (a one size fits all) when I was just walking and replacing it with KT before starting to run gave it a bit of stability. Ice and rest got rid of the swelling and pain and 🤞they haven’t come back. Removing the KT will be a psychological challenge! 😊

[Redcello41 Half Marathon in reply to Beachcomber66]

Glad it's feeling better than it was! Where did you get your KT tape from?

[Beachcomber66 Administrator Half Marathon in reply to Redcello41]

Amazon. Some kind person on here recommended it and directed me to YouTube where I found out how to put on a knee properly. I just went for KT brand. It comes ready cut to useful lengths. 😊

[Redcello41 Half Marathon in reply to Beachcomber66]

Great thanks! Will check it out!

[roseabi Ultramarathon]

That's awesome news!!!!

I posted a couple of vids with decent warm-ups at the end of my first Speed Challenge post here:

healthunlocked.com/marathon...

Obvs don't do any speedy runs for a while 😊😊😊

[Redcello41 Half Marathon in reply to roseabi]

Thanks, will check out that link! Yep, definitely not going to be pushing myself in terms of speed for a while hahaha! Just working on strength!

[Bluebirdrunner]

That's great news Redcello.. I will try to get a phone appointment with mine in the next few days...see if I can have the go-ahead too!

Good luck! 🌷xx

[linda9389 Administrator Marathon in reply to Bluebirdrunner]

🤞🤞🤞🤞🤞🤞🤞🤞🤞🤞

[Redcello41 Half Marathon in reply to Bluebirdrunner]

Thanks, so glad I finally have a plan! How did you get on with your physio?

[Bluebirdrunner in reply to Redcello41]

I have a phone appointment with her this Thursday morning! xx

[Redcello41 Half Marathon in reply to Bluebirdrunner]

Yay!

[Irishprincess Administrator Half Marathon]

Oh that’s great news RC! I’m so pleased you’ve got some kind of diagnosis and can now start treating it. That sounds like a plan 👍

For warm up I always do leg swings forwards, backwards and sideways, hamstring walk stretch thing, foot and ankle warm up and calf stretch and then I walk 5-10 minutes before I start to run. I’m a big believer in a good warmup and have always done them. In cold weather I take longer but I do most of it at home.

Let us know how you get on 🏃‍♀️🙂

[Redcello41 Half Marathon in reply to Irishprincess]

Yeah I'm so glad that I can actually move forward with recovery now! Thank you so much for recommending me the physio practice!

[cheekychipmunks Half Marathon]

Yay RC, that’s progress. 👍 At last you have something to work with. 😀

[Redcello41 Half Marathon in reply to cheekychipmunks]

Yeah, I glad that I have a plan now and gradually build up to where I was!

[JonathanP 10 Miles]

Good news that you know what the problem is - that's half the battle I think! Best of luck with your plan.👍

[Redcello41 Half Marathon in reply to JonathanP]

Yes that's definitely half the battle! You can't treat it if you don't know what the problem is!

[Decker Ultramarathon]

That is good news RC. Now you know how to tackle it. 👍🏼🤞

[Redcello41 Half Marathon in reply to Decker]

Yeah definitely and not to get too excited when I'm out running hahaha!

[linda9389 Administrator Marathon]

Brilliant. Now you can move forwards with more confidence. I'm the wrong person to ask about warm ups .... (hangs head in shame) ...

[Redcello41 Half Marathon in reply to linda9389]

Yeah I am glad that I am on the road to recovery after 5 weeks of not knowing what was wrong!

[Deals1 Metric Marathon]

Good news 👍

[Redcello41 Half Marathon in reply to Deals1]

Very!

[Hidden]

Great to hear you have a way forward.

[Redcello41 Half Marathon in reply to Hidden]

Yeah I am very relieved!

[Fionn42]

Hi Redcello41, Glad to hear you have a diagnosis! I’m struggling with a recent inner knee injury too and need a diagnosis. How did you find your physio for the video consultation? Is it someone you have used before?

[Redcello41 Half Marathon in reply to Fionn42]

Sorry for the late reply! What have you done to your knee? I can message you the details of the clinic if you want?

[Fionn42 in reply to Redcello41]

No worries! I’m not sure if it’s a ligament issue or a bursitis. Inner side of my knee had been niggling for a couple of runs so I rested it from running for a few days, did some walks and then shorter runs than normal in my trail running shoes (more springy). Last Thursday I went back to my road running shoes but had to abandon my run as it was too painful. Now it aches down the inner part of my leg if I do too much walking, and hurts like hell if I kneel on it. I suspect it may be the result of a combination of poor running form and the running shoes which I’ve been using for about a year, but never been completely happy with.

It would be great if you could message me the name of your physio, many thanks! I’m near Okehampton and there doesn’t seem to be anyone open here at the moment, even for online consultations 🙁.

Many thanks!

[Redcello41 Half Marathon in reply to Fionn42]

oooh ouch sounds painful! will pm the details

[Dexy5 10 Miles]

It’s brilliant to have got some advice Redcello. Once you know the problem, you can do something about it. Good luck with those quad and tendon exercises. I’m hoping to be given the go ahead to run next week . 🤞

[Redcello41 Half Marathon in reply to Dexy5]

Yeah, you can't treat something if you don't know what the problem is in the first place! Did you get the go ahead?

[Dexy5 10 Miles in reply to Redcello41]

My appointment is this Friday. It will be an intervals start I think. I am def getting stronger with the exercises, and walked 7k on Saturday. Looking forward to it, with a little trepidation.

[Redcello41 Half Marathon in reply to Dexy5]

Good luck for Friday, do let us know how you get on! And it's great that you are getting stronger with your exercises too! The only way is upwards!

[Dexy5 10 Miles in reply to Redcello41]

Thank you redcello