Require Help or Suggestions

nightclass03
nightclass03 Posts: 9 Member
in Fitness and Exercise
My goal for the end of the year is to be able to run a whole mile I am currently able to run about almost half a mile. Note: I've never been runner much less a jogger so this is a very HUGE step for me. However, I've come across a problem. It seems I have pulled a ligament on the back of both my knees ... so it hurts terribly to jog, almost feels like I am compressing my back legs every time I take a step to jog :( . Currently I am only able to walk which is aggravating me because of my end year goal. So I was wondering if anyone has had this problem for beginner joggers/runners?
The current regimen I was taking while I got injured was:
First week:
  • Alternate between walking and jogging to figure out your base and stamina

Second week:
  • Find a track and either jog the straights or jog the curves alternate between walking and Jogging. Stop if necessary but walk fast to keep heart rate up. Alternate until mile is finished. Only Run/jog every other day.

Third Week: <- where I injured myself
  • Try to Jog half of the track and walk the other half. Alternate until mile is finished. Only Run/jog every other day.

Haven't been able to continue this, all I've been able to do is walk.

Fourth Week: <- What I was suppose to do this week
  • Try to jog at least 2 laps and walk the other 2 laps alternate until mile is finished. Only Run/jog every other day.

Fifth Week:
  • Increase Laps by 1 from previous week for jogging. alternate until mile is finished. Only Run/jog every other day.

Repeat 5th week until able to jog mile.

If anyone has any suggestions, to help ease the pain or do some kind of workout to help alleviate and/ or heal faster (other than going to a doctor) are welcome.

I am currently not doing any lower exercising other than walking because it hurts. I do take hot showers to loosen the muscle and I also massage it, I try to keep my legs elevated but since it's not broken I find this useless. I do not take any pain killers because It is difficult to know if it's injured other than if I try to run/ jog. I do at least 15 minutes of stretching before and after a work out to make sure I don't injure myself but it didn't seem to help this time...

Replies

  • csman49
    csman49 Posts: 1,100 Member
    Don't stretch before. Just 'ease' your way into the exercise. You don't do a warm up session before walking to the shops, do you?
    I would probably accept the fact that you're going to lose a week. Take a week off your workouts until your legs have recovered, else they wont recover and you'll end up losing even more time. Rest, ice, compression, elevation. It isnt just for broken bones.

    When you are back to running/jogging, remember that you are jogging and not sprinting - take small paces, possibly even smaller than you think, to help keep the pressure from your knees
  • nightclass03
    nightclass03 Posts: 9 Member
    csman49 wrote: »
    Don't stretch before. Just 'ease' your way into the exercise. You don't do a warm up session before walking to the shops, do you?
    I would probably accept the fact that you're going to lose a week. Take a week off your workouts until your legs have recovered, else they wont recover and you'll end up losing even more time. Rest, ice, compression, elevation. It isn't just for broken bones.

    When you are back to running/jogging, remember that you are jogging and not sprinting - take small paces, possibly even smaller than you think, to help keep the pressure from your knees

    Thank you! I always forget about the ice!!
    I'm definitely not a sprinter so I always take small paces... lets see.... if you where to imagine me jogging it would probably look more like a trotting duck........... :dizzy: I probably even have a waddle (heh heh heh makes me laugh every time I think about it)

Categories