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Running again after knee injury

 
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mattsurf




Joined: 28 Sep 2016
Posts: 231
Location: salisbury

PostPosted: Tue Jun 13, 2017 9:44 am    Post subject: Running again after knee injury Reply with quote

I am just recovering from a knee problem - Dr and Physio say that it is quad/tendon related just above the knee. Injury was sustained 3 weeks ago, and physio thinks that will be OK to start running next week. I have outlaw half coming up in just under 3 weeks and physio says that I should be OK so long as I don't push too hard.

The last few days have seen a massive improvement, I still have a little pain above knee, but in last 2 days I am walking without a limp, I can definitely feel it on stairs.

I had 2 weeks off cycling, but following Physio's advice, I started riding again last week. Knee doesn't affect cycling performance much - I have been riding as fast as normal, but feel more comfortable at a slightly lower cadence, and not comfortable standing up hills. After a ride I do stretch and ice my knee, but within 5 minutes all feels good

I am starting strengthening exercises this week

I will have 2 weeks running ahead of outlaw, and want to make sure I am in the best possible shape to complete the run (slowly if necessary) without injuring myself again.

For people who have come back from knee injuries, how would you approach training? I am assuming that with 4 weeks off my other running muscles won't have suffered too much, so would I be best to just run really slowly 10 minute miles and build up distance running every other day? Would I be better off to stay off running right up to the event and maintain fitness through cycling and swimming?
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explorerJC




Joined: 20 Oct 2005
Posts: 14340
Location: Farthingstone

PostPosted: Tue Jun 13, 2017 10:20 am    Post subject: Reply with quote

1 minute of running....increase by one minute per day...

arrive at start line with confidence that you can get through the first quarter of an hour...
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