Return to running officially begins today

cynthiatwayne

Here comes week 1, day 1 of return to running post injury.

Very excited and nervous at the same time! I almost hope it hurts at least a little or I might have a hard time holding back. I expect it will hurt after 3 months in a cam walker and one week out of the walker....theres quite a bit of stiffness still involved.

Anyone have any return to running stories they'd like to share! I could certainly use some encouragement. This isn't the first injury I've had to overcome along this journey but most definately the most serious and longest one.

Thanks and happy running!

Cyndi

dreilingda

I had surgery to repair torn meniscus (10% medial, 5% lateral removed) in August and spent some time away from running or any impact activity and I hated it. I worked my butt off in PT and they cleared me to run a few weeks early because I did so well. So I came back way too fast and tried to burn out my old mileage even though my speed and endurance were shot. And of course, I ended up straining my calf and spent another month away. I turned 30 this year and apparently I can't do the things I used to and get away with it. So now I have a much more conservative slow routine and am emphasizing injury avoidance. 3 weeks back and looking good so far. The only upside is that my aerobic base is so badly shot at this point that the slow short runs still provide a good workout. Incorporating some walking breaks too when I start feeling little pains in any joint or stiffness.

So my advice, come back slow. Even if you're feeling good, don't reinjure yourself. Incorporate some low impact stuff like biking or swimming to help satisfy the excersice bug if you need to but don't hurt yourself again. I'm a grown man and I haven't cried in years but I almost cried when I got a second injury so soon.

jturnerx

I've come back from a serious injury. My advice, for whatever it's worth, is err on the side of conservative, follow your rehab protocol to the letter and don't look back to where you were fitness-wise because it doesn't matter. It's likely you'll be there again if you don't do anything stupid.

KayandBelle

I'm injured now. Just posted a topic on pulled hamstring. It's frustrating. I feel pressure too because I've already shelled out a lot of money for the Disney Princess Half Marathon in February. I wish you all the luck in your comeback. Be careful!

pdworkman

I did not have a serious injury, but because of a congenital deformity I had suffered several minor running injuries, and had to start again from scratch when I started using a lift in one shoe to help even up my leg length difference a bit.

It drove me crazy to have to start all over again. First I had to get used to wearing the lift during the day. The ortho advised only having it in for an hour the first day, but I figured since I wasn't actually on my feet most of the time, that I would be okay to go longer, and after a couple of hours with it in, had terrible back cramps. Decided I'd better listen. Started wearing it for my daily activities. Started wearing it for walking longer and longer distances. Then I started off running. One block walking, one block slow jog. Alternated for about 20-30 minutes, and back started cramping up. Walked the rest of the loop home. Kept with the 1 block/1 block until I could do my loop (about 2 km) without cramping up, then started extending my running time, picking up speed a bit more. It was winter, so I couldn't go really fast anyway. After about 3 months, started training for a half marathon and building my mileage.

It felt like it took forever, but I just had to keep reminding myself that I had to take care of my body and transition slowly to avoid injury. Some days it drove me crazy. But better a bit crazy than out for a few months on an injury.

ALH1981

DEFINATELY definately go conservative.

I got injured in september (SI joint which ruined all the mucles around it). Spent 8 weeks in PT repairing it to start to run again...

I had continued to do core and gym work and my fitness was very good so i didnt lose too much fitness but the musles were not ready and i did it a second time.

Another 8 weeks in therapy and finally running again. got too eager and ran too hard too soon... injured again but worse than ever this time - im thinknig i wont be back till feb earliest. Devastated does not even descibe.

I have cut all my calories down as a compensation

essjay76

Awesome! Congrats on your recovery, and returning back to running! As everyone else has suggested, take it slow, err on the side of conservative.

I suffered a nasty ITBS injury back in December of 2010. It caused me to DNF a marathon for the first time . and worse, I didn't run for 3 whole months. That is an eternity to most runners who run everyday! I closed up, became recloose, but focused on my PT and finishing up other obligations that took my mind off of running. I kept my fitness up by walking and working out on the elliiptical. I actually lost weight because I didn't have the monster appetite I usually have with running.

When I returned back, I was super conservative. I'm talking like running every other day for a few weeks, 2-3 miles at a time, at an easy pace. I then started running consecutive days, 5-6 times a week, and went even more conservative than the 10% rule with mileage increase.

I now run about 50 miles a week, have PR'd in almost all distances, and run stronger, faster, and better than ever. The injury taught me to be more proactive about preventing injury. I listen to my body and don't let pride get in the way of recovery these days.

An injury may suck, but it's a blessing in disguise sometimes. Again, congrats and enjoy your return back to running!!

Cheval13

I've come back from a serious injury. My advice, for whatever it's worth, is err on the side of conservative, follow your rehab protocol to the letter and don't look back to where you were fitness-wise because it doesn't matter. It's likely you'll be there again if you don't do anything stupid.

^this to the letter (though I would amend "stupid" to "risky, pushing yourself even if you have the slightest warning, etc")
What essjay76 said, "The injury taught me to be more proactive about preventing injury." Let this be true for you too!
Welcome back though! Hopefully your recovery continues to be good.

dalotajr

I'm making my return today. I've been off for about 9 months. Ugh! I'm 2 months post-op and so ready. Even though it will be more walking then running.

RushinBruisette

I was almost finished with my half marathon training Nov 2011 and found out I was pregnant. I had our baby girl Aug 21st 2012 and I started up c25k again Jan 2nd. I have my first half marathon March 23rd. We can do it!

cynthiatwayne

So I'm just about month back at it and the readers digest version is that the come back was really tough. 2 weeks and my half marathon plan starts and I can say that I did do it conservatively (thank you all) and am happy to be back on the road.

Now if I can just get this weight thing under control but working on that now too.

allie7383

Good luck starting your half plan! I'm on the last week or so of recovery from ITBS. This is my first time with a serious injury and I had to miss a half in Sept and my first full This was really devastating for me. I have my sports doc appt next week, and will be starting very, painfully slow on the comeback on the 1st. I'm gonna start with C25K as I'm deathly afraid of reinjury.
After spending a month in PT and I was doing ok, I did some TurboFire and believe I had reinjured myself back at the end of Oct, so it's been low-impact stuff for me ever since. I can't wait to get back out there!