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Starting to run again after injury Watch

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    Hi all,

    Im an 18 year old male at university. I used to run all of the time and was running long distance races for my school when I was 15/16. I did considerable damage to my knee in my final race as I kept running to finish the race when I should have stopped for treatment.

    I was thinking about trying to start running again. Any ideas how I would go back into this and if it would be a good idea?

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    Hello

    My first thought is, is the injury healed? meaning did you go and get the relevant treatment (I'm assuming physio in there somewhere) after the race, and so your knee works and has no pain for the last 2/3 years.

    If so then I can't think of or know any reason you can't run again (I'm not in any way medically trained though). My advice would be to do it gradually. Maybe start jog to the end of your road, or well depends how long that is, maybe 10-20 houses, then back to yours.
    Then gradually increase either the speed (jog, to run, to sprint etc..) or the distance when the previous thing becomes easy. It might not be 'past an extra house a day' it might be doing the same thing for a few weeks even until it becomes easy.

    Part of my thinking is it will not just be about your knee, but your lungs and heart will need to improve themselves again if you've not ran or and sorry if my assuming is wrong but if you've not ran or done any strenuous exercise in so long. So, while your doing this make sure your knee is never painful because pain is the body saying something's wrong, or if anything else unusual happens like clicking sounds or it getting stuck in 1 position. But also be aware of your breathing and heart rate, if your out of breath or with a fast heart rate or both then that's a sign you are doing too much too quickly.

    hope it goes well! And, i'm interested to hear did your knee get better, and you've got no pain? I injured mine 3 months ago, been on crutches for ages. Now I'm at the stage of getting to not use crutches, but it's gradual using exactly the same as what I've told you above, I'm just not running! It's so painful but physio say I need the pain to make it work and get stronger. But, sometimes it just feels like I'll never walk again without pain, and I'm wanting a career in the outdoors where I need to walk.
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    (Original post by dipka)
    Hello

    My first thought is, is the injury healed? meaning did you go and get the relevant treatment (I'm assuming physio in there somewhere) after the race, and so your knee works and has no pain for the last 2/3 years.

    If so then I can't think of or know any reason you can't run again (I'm not in any way medically trained though). My advice would be to do it gradually. Maybe start jog to the end of your road, or well depends how long that is, maybe 10-20 houses, then back to yours.
    Then gradually increase either the speed (jog, to run, to sprint etc..) or the distance when the previous thing becomes easy. It might not be 'past an extra house a day' it might be doing the same thing for a few weeks even until it becomes easy.

    Part of my thinking is it will not just be about your knee, but your lungs and heart will need to improve themselves again if you've not ran or and sorry if my assuming is wrong but if you've not ran or done any strenuous exercise in so long. So, while your doing this make sure your knee is never painful because pain is the body saying something's wrong, or if anything else unusual happens like clicking sounds or it getting stuck in 1 position. But also be aware of your breathing and heart rate, if your out of breath or with a fast heart rate or both then that's a sign you are doing too much too quickly.

    hope it goes well! And, i'm interested to hear did your knee get better, and you've got no pain? I injured mine 3 months ago, been on crutches for ages. Now I'm at the stage of getting to not use crutches, but it's gradual using exactly the same as what I've told you above, I'm just not running! It's so painful but physio say I need the pain to make it work and get stronger. But, sometimes it just feels like I'll never walk again without pain, and I'm wanting a career in the outdoors where I need to walk.
    Hi,

    Yes I did got to physiotherapy for my knee, although it was not 100% helpful it did help improve my range of motion. The doctor told me it's possible i'll always have some slight pain but he doesn't see why I cant start running again.

    You are correct in thinking that I have not done much running since, I used to play football with some friends after sixth form but my knee kept "giving out" when attempting to run. There I decided to go in goal.

    Its been around a year since I last ran and therefore assume I should be able to do again. I didn't take into account that my lungs etc will have to get used to running again and thats something I will take into consideration.

    I was considering doing 20 minutes to start with and then slowly increase it by 5 minutes each time?
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    Couch to 5k?
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    (Original post by Tiger Rag)
    Couch to 5k?
    I had definitely considered it. I do think I could start further up than week 1 but definitely worth looking into
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    (Original post by John Smithson)
    Hi,

    Yes I did got to physiotherapy for my knee, although it was not 100% helpful it did help improve my range of motion. The doctor told me it's possible i'll always have some slight pain but he doesn't see why I cant start running again.

    You are correct in thinking that I have not done much running since, I used to play football with some friends after sixth form but my knee kept "giving out" when attempting to run. There I decided to go in goal.

    Its been around a year since I last ran and therefore assume I should be able to do again. I didn't take into account that my lungs etc will have to get used to running again and thats something I will take into consideration.

    I was considering doing 20 minutes to start with and then slowly increase it by 5 minutes each time?
    That's good news that a Dr says it's okay. Do you get pain regularly? I really hope mine gets better completely.

    You probably need to be aware of the giving out thing now then, if it get's bad go back to a Dr about it.

    Yes, lungs/heart are important. and it's surprising. 2 years ago I couldn't exercise for 6 months (they thought I had a heart problem, took 6 months of waiting for specialist/scan/results to say I've not, could not exercise in all that time in case I did and it made it worse) It wasn't just okay you can exercise and off I went. I was so unfit, I had to do things really small amounts and it took probably a year to get my fitness back. I think now or when i'm off crutches i'll have a similar problem.

    it depends on what you think is realistic. for me i'm on 10 steps with no crutches currently. if you can do 20 mins then try it, you have to start somewhere. if it's really difficult just change it to 10 or 15 to start with. Physio said to me the important thing is small amounts of effort to try not use crutches regularly then increasing rather than like all day for 1 day then use crutches all week after that (okay bit extreme, I can't walk all day) but, it's about little and often, not all at once I think.
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    (Original post by John Smithson)
    Hi,

    Yes I did got to physiotherapy for my knee, although it was not 100% helpful it did help improve my range of motion. The doctor told me it's possible i'll always have some slight pain but he doesn't see why I cant start running again.

    You are correct in thinking that I have not done much running since, I used to play football with some friends after sixth form but my knee kept "giving out" when attempting to run. There I decided to go in goal.

    Its been around a year since I last ran and therefore assume I should be able to do again. I didn't take into account that my lungs etc will have to get used to running again and thats something I will take into consideration.

    I was considering doing 20 minutes to start with and then slowly increase it by 5 minutes each time?
    I was told while in physio that post injury you should start with 1km maximum, I know your injury is old but even so I would start very small, at least then if there are problems you should catch them early and it will give your body maximum time to adjust

    if you continued to have problems you could consider physio
 
 
 
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