Slow return from injury couch - for anyone with back or knee pain

[Scotdee]

After graduating in the summer, I ignored the 10% rule out of stupid desperation to reach 5k. Hurt R knee, rested for few days, ran again for couple weeks but both knees started hurting, followed by back flaring up - so stopped altogether for couple weeks as could barely move. Once acute back pain settled, I went for walks before I tried running, I started using a rowing machine a couple times a week - checking correct technique so I didn't stir up my back. This is a bit dull but has really, really improved my leg and core strength. Best of all, I'm now back up to 35 min running, and relatively pain free! Just twice a week so far, as the knees still complain if I don't do 2/3 rest days in between. Still not up to 5k, but I've learned my lesson and will never exceed 10% rule again. So for me, resting when v sore, strengthening with rowing machine sessions and the really helpful runners exercises on NHS website is working! Also wearing well padded, proper running socks has helped, I think. For anyone whose restricted with pain at present, don't lose heart! Rest to repair, start strengthening work that suits you when you are ready and hopefully you'll be back running soon! Oh, and consider the good socks also!

[B1GK9 Graduate]

For what it is worth, I have used deadlifts in the gym to strengthen my back. Learning proper technique took a while but it has been super helpful once I got the hang of it. Nothing like a bit of heavy weight to bring those muscles to attention. Rowing machines have never been my friend, they are really hard work for a start and require co-ordination so well done you on keeping that up.

[Scotdee Graduate in reply to B1GK9]

Thanks B1GK9. I was finding the rowing machine boring until I began to see some results. Nothing like a bit of improvement to keep me motivated 🤣

[Buddhagal Graduate]

Thanks for your post Scotdee.....a cautionary tale well worth sharing!! I've just graduated and could feel the pull of the 5k target. However, I've managed to get my head round the fact that I'm still in my running infancy and am just going to enjoy my CR's for a while before upping the ante by 10%'ers!!!! You've got some tenacity, sticking to your rehabilitation and making sure you look after your body and you must feel great getting back out there running. Good on you👍👍. 🦌🐌🐢🏃‍♀️🙋

[Scotdee Graduate in reply to Buddhagal]

Thanks Buddhagal, you have better discipline than I had in resisting the lure of 5k. For me, running for 30 min was plenty achievement and the distance was not the point but I lost my head and paid the price! 😂

[Buddhagal Graduate in reply to Scotdee]

Cheers...about W7 I felt really deflated, looked at my stats and compared them to my partner's. Stupido!! He'd started running 5k/30 mins...I've just graduated at 3.5k/30 mins. Oh boy, did I want to up the ante then, big time! Then I remembered how I'd stopped running 20 yrs before. Yep, kept pushing, pushing, pushing it...and I was running 13k/marathons then. Tore my Achilles tendon, went out running too soon after, totally injured. Gave up running, developed lazyitis, started smoking again!!! Yes!!! Some discipline then hey🤣😂. So now at the age of 65 I've finally, finally made a huge commitment to myself to really look after me. We're only human....I guess that's what makes life interesting. Keep up the good work. We're all winners👍👍👍🦌🐌🐢🏃‍♀️🙋

[Laks2run Graduate]

In the same boat now, using RICE (Rest,Ice,Compression,Elevation) to allow the knee to settle following the NHS website knee strengthening exercises

[Scotdee Graduate in reply to Laks2run]

Good luck! Those exs are really helpful so 🤞🏻🤞🏻

[Doobree Graduate]

You know, that's just the comments I needed to see, Scotdee. Thanks. I'm injured at present. Graduated in August time, very carefully consolidated first, and then increased (only by about 5% each week) and STILL ended up injuring my ankle. Not run now for 4 weeks and still in pain. HATE it. It seems that I got through Lockdown 1 with 'Couch to 5K' and now I've got to go through Lockdown 2 doing '5k to Couch' I'm trying to not lose heart as you suggest, and rest.

[Scotdee Graduate in reply to Doobree]

That's rough Doobree. I've seen a lot of posts on here about ankles, so you are in a broad company, not that that's any comfort. I was so fed up that I HAD to have patience until the pain was gone - properly. Have you had professional advice about your ankle? If the pain isn't going away, do see doc or physio. Have you talked through your footwear and stride pattern with anyone? Best of luck and post on here whenever you are feeling 😔

[Doobree Graduate in reply to Scotdee]

Oh bless you for replying, Scotdee. I'm just feeling sorry for myself today. Yes I've had advice. I just find it impossible to rest though. I have 2 kids and, even if you resort to shopping online, you can't get them to school, do the washing, cook and clean while sitting with your foot up. I'm asking for a jet pack like the Mandalorian for Xmas

[Scotdee Graduate in reply to Doobree]

I love the Mandalorian!!! Yes, that jet pack would be the ideal solution for busy parents... And also just for the thrill 😉. Until we get our hands on them though, keep your chin up even if you can't put your sore ankle up and think of your comrades in joint pain on this planet - sorry, forum! We are with you and This Is The Way!

[CBDB Graduate]

Just in case it’s of interest, I’ve just dropped a rowing interval workout review in the Strength and Flex forum. Just in case it’s of interest: healthunlocked.com/strength...

[Scotdee Graduate in reply to CBDB]

Thanks a million - I'll check it out!