RUNNERS - I need advice

klmorg1227
klmorg1227 Posts: 66 Member
in Fitness and Exercise
OK...last Friday (Jan 17th) I strained my knee a bit. I had done hard cardio for 13 days straight. Stupid thing to do and TOTALLY my fault. Went to the doc and was told by her and a friend who was athletic director at UCLA for 5 years to ice it 4 to 5 times a day for about 15 minutes and to rest it as much as possible until next Monday, (Jan 27th). Ok..so I have been doing as told...getting my cardio using the elliptical, (which was ok'd after a three day initial complete rest) I still feel it a little tight and have moments still when it hurts but overall it is MUCH much better. I have gone 5 miles on the elliptical at a very high level and it still does fine. This morning...like an idiot...I thought that since it was feeling so good I might try a little run. I ran about 50 steps and I knew it was too soon...I could do it but I felt the strain. SO my questions are...

How much will a week or two break from running set me back if I am still doing my cardio everyday?

Has anyone else out there had a similar problem like this?

How do I keep myself from going crazy?? I SO love to run...

Thanks friends :-)

Replies

  • tegalicious
    tegalicious Posts: 629
    Ouchies!! I suggest taking a break from running and not starting up again until to doctor says it is okay. And then take it very slow. I know that will be so hard but you really need to heal fully so you don't hurt yourself even more. A month or two of not running is better than pushing yourself too much and getting seriously injured and possibly never being able to run again. So sorry this happened to you!!!
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    If you are still doing other cardio a few weeks, even months, off of running won't make a huge impact on you. I hurt my foot last year and didn't run for 3 months however I did do other forms of cardio. When I went to the podiatrist and got checked out and he gave me the okay to run (once I was pain free and not doing a walk/run interval) it took me probably a week to get back to where I was pre-injury.

    However I would definitely NOT run until you are healed. You don't want to damage yourself further and put yourself back even more.
  • wombat94
    wombat94 Posts: 352 Member
    How long have you been running, and what is your typical running distance?

    If you have been at it for more than a couple of months, then taking a week or two off won't have any significant impact on your running... especially if you are still doing cardio regularly while you rest from running.

    Even if you were to take a complete break from cardio for two weeks, the body doesn't lose the cardiovascular capacity that quickly.

    What I'd recommend is to take the break from running and then ease back in over the course of a week to 10 days... run just half your normal distance and at an easy pace on day 1... and take a day off on day 2 - see how you feel. After that, go back to say 60 - 70% normal distance the next run, then one more day off then 70 - 80%, day off, and if you are feeling fine from there go back to full distance/nearly full effort.

    The biggest challenge with an injury isn't the time off, it is forcing yourself NOT to come back too soon.
  • kbmnurse
    kbmnurse Posts: 2,484 Member
    It really does not matter how much it sets you back-if you don't follow what the MD said your running career will be over with for good.
  • klmorg1227
    klmorg1227 Posts: 66 Member
    If you are still doing other cardio a few weeks, even months, off of running won't make a huge impact on you. I hurt my foot last year and didn't run for 3 months however I did do other forms of cardio. When I went to the podiatrist and got checked out and he gave me the okay to run (once I was pain free and not doing a walk/run interval) it took me probably a week to get back to where I was pre-injury.

    However I would definitely NOT run until you are healed. You don't want to damage yourself further and put yourself back even more.

    THANK YOU SO MUCH!! Knowing that you took the time to heal and it only took about a week to get back to where you were is a great relief to me! Makes me feel much less stress over taking the time to heal. Thanks again!! :-) (sitting here with ice on my knee now...lol)
  • klmorg1227
    klmorg1227 Posts: 66 Member
    How long have you been running, and what is your typical running distance?

    If you have been at it for more than a couple of months, then taking a week or two off won't have any significant impact on your running... especially if you are still doing cardio regularly while you rest from running.

    Even if you were to take a complete break from cardio for two weeks, the body doesn't lose the cardiovascular capacity that quickly.

    What I'd recommend is to take the break from running and then ease back in over the course of a week to 10 days... run just half your normal distance and at an easy pace on day 1... and take a day off on day 2 - see how you feel. After that, go back to say 60 - 70% normal distance the next run, then one more day off then 70 - 80%, day off, and if you are feeling fine from there go back to full distance/nearly full effort.

    The biggest challenge with an injury isn't the time off, it is forcing yourself NOT to come back too soon.

    Been running about 4 times a week for 8 months with an average distance of 3.5 to 5.5 miles per run. And I agree...every morning, especially when its nice and sunny outside I am just aching to get out for a run instead of being trapped inside on an elliptical :-( Thanks for your input! Appreciate it!
  • klmorg1227
    klmorg1227 Posts: 66 Member
    It really does not matter how much it sets you back-if you don't follow what the MD said your running career will be over with for good.

    Yep... so I am following advice...but its tough
  • klmorg1227
    klmorg1227 Posts: 66 Member
    Ouchies!! I suggest taking a break from running and not starting up again until to doctor says it is okay. And then take it very slow. I know that will be so hard but you really need to heal fully so you don't hurt yourself even more. A month or two of not running is better than pushing yourself too much and getting seriously injured and possibly never being able to run again. So sorry this happened to you!!!

    Thanks! Yes I will take the break. Its SO hard not to run though. It is by FAR my favorite cardio work out.
  • leslisa
    leslisa Posts: 1,350 Member
    I took 3 weeks off running due to a swollen meniscus (walking only - and disgustingly slow). Started back with a knee brace - which I'm surprised the doc didn't recommend for you (I still wear mine when I need to) and got back into it just fine. I average 3.5 - 8 miles 5 days a week and I'm 44 years old as a point of reference.
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    If you are still doing other cardio a few weeks, even months, off of running won't make a huge impact on you. I hurt my foot last year and didn't run for 3 months however I did do other forms of cardio. When I went to the podiatrist and got checked out and he gave me the okay to run (once I was pain free and not doing a walk/run interval) it took me probably a week to get back to where I was pre-injury.

    However I would definitely NOT run until you are healed. You don't want to damage yourself further and put yourself back even more.

    THANK YOU SO MUCH!! Knowing that you took the time to heal and it only took about a week to get back to where you were is a great relief to me! Makes me feel much less stress over taking the time to heal. Thanks again!! :-) (sitting here with ice on my knee now...lol)

    It sucks not being able to run. I know. When I couldn't run that was when I realized how much I enjoy it LOL.
  • klmorg1227
    klmorg1227 Posts: 66 Member
    I took 3 weeks off running due to a swollen meniscus (walking only - and disgustingly slow). Started back with a knee brace - which I'm surprised the doc didn't recommend for you (I still wear mine when I need to) and got back into it just fine. I average 3.5 - 8 miles 5 days a week and I'm 44 years old as a point of reference.

    She had me get a knee brace and I am wearing it during every workout, (and during shopping trips or any activities). Uncomfortable at first but I am getting used to it. I run about 4 days a week, between 3.5 and 5.5 miles and I am 48. Thanks :-)
  • scottyg70
    scottyg70 Posts: 388 Member
    I saw an article recently that said you start losing your running fitness level after three weeks of no running. I'm sure it depends on the individual though. Either way, when you get back to it, just take off for a nice easy run and see how you do.
  • klmorg1227
    klmorg1227 Posts: 66 Member
    I saw an article recently that said you start losing your running fitness level after three weeks of no running. I'm sure it depends on the individual though. Either way, when you get back to it, just take off for a nice easy run and see how you do.

    Thats my plan for sometime next week :-) As soon as I get the ok

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