Back sort of after almost 5 weeks outwith knee Injury

[XenaZelda]

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 😃

[Instructor57 Graduate]

Happy to hear your knee is on the mend and you have done some knee strengthening exercises.But curious to know why you would not want to build up with run/walk to build up again ?

[XenaZelda Graduate in reply to Instructor57]

hi instructor57, I think it’s because I wanted to test how my knee would be and not do too much at first with only a short walk/run time outside and to be near home just in case, Friday I did 10 min walk then a 5 min run and 5 min walk home, today I did 10 min walk then 8 min run and 5 min walk home, it took me quite a few weeks with repeat runs to get up to almost 20 mins of continuous running, I can look at previous weeks to see how far back but hopefully can avoid going to go too far back, tbh the 5 and 8 min runs I did was really easy and I felt I could do a lot more but I promise i won’t rush it as i have plenty time to get up to where I was before the injury 😃

[Cmoi Graduate]

Sorry to hear about your injury   XenaZelda and hope you continue to recover.

Tbh I wouldn't do what you're planning - I'd go back to an earlier week of C25K, maybe week 3, or even the start, depending on how much other exercise you've been doing. After nearly five weeks out you'll need to build up both aerobic fitness and your knee.

Bear in mind, too, that the C25K programme doesn't simply increase continuous run time after W5R3 - the first two runs of week 6 use run-walk intervals again.

I injured my right leg when I fell at the end of June, and it took me three months to start to get back to where I was before. So I do understand how frustrating it can feel to have to build back gradually. It is worth it though - trying to do too much too soon risks further setbacks, as I also know to my cost.

Good luck!

[XenaZelda Graduate in reply to Cmoi]

hi Cmoi, thankyou for advice, I did think about going back a few weeks however the total run and walk time is longer than what I planned, I think it’s because I wanted to start with 20 mins max which includes 10 min walk first before run then 5 minute walk home, as I am testing my knee out over a few runs I need to be near home just in case lol, but I value more experienced advice and will think about what week I can go back to, however this morning I managed a 10 min warm up walk, 8 min run and 5 min warm down and slight niggle but no pain yippee, came home and did the stretching, I know it’s not advised to increase too quickly so will take it slowly it just feels so good to be outside doing what I enjoy and is a great stress release 😃

[Cmoi Graduate in reply to XenaZelda]

It's your choice, and I hope things work out for you. 😃

Ironically I fell during a run to mark 2 years since graduating C25K. By then I'd got a trail marathon under my belt, was running several times a week, and my previous run had been 16.5k. My first post-fall outing was a 1.82k walk ten days later, and my first jog 3.52k a week after that. Hence my caution.

[XenaZelda Graduate in reply to Cmoi]

Wow I see what you mean, doing 16.5k and then recovery run only 3.52k in comparison to my measly 18 mins (can’t remember how many kilometres) that’s horrible to fall over, I have fallen over once just walking my dogs and don’t know how I got home with walking both dogs but made it and also fell over at a wedding and broke my foot, easily done at my age 🤣 are you injury free now? I am running more slower and more cautiously than I was before Christmas and I feel like a right div 🤣 but needs must to get back to the programme injury free, thank you for the advice I appreciate it X

[Cmoi Graduate in reply to XenaZelda]

Thanks, yes, I'm not carrying any injuries right now. Just not running the distances I'd like because there's too much ice and snow!