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How to take up jogging with a bad knee?

TheFearThatGaveMeWings
TheFearThatGaveMeWings Posts: 42
edited December 2024 in Fitness and Exercise
I dislocated my knee cap about ten years ago. After having surgery on it to put it back in place, they informed my parents that I had torn my ligaments and would likely never run again.
Still to this day my knee cap likes to randomly dislocate (than pop itself back in place), so I have to constantly wear a knee brace.

I made an appointment with an Orthopedic to have it looked at and considered for surgery (I want a plate and screws put in), but in the meantime I'd love to learn how to go from slow walking to jogging?

I'm mostly healthy, I'm only 20, I've never done sports because of my knee, but since I live in the city I walk everywhere...

Does anybody have any tips on how to pick up jogging? I'd love to be able to run a two miles straight without having to stop and catch my breath!

Replies

  • josiereside
    josiereside Posts: 720 Member
    Try the C25K program - stands for Couch to 5K. It is I believe an 8 week program. Starts you out doing walk/run intervals. You could get it on iphone if you have one as an app or just print out schedule. Really easy and with a bad knee, I would do each week more than once until your knee gets stronger. Also, have you done any quad strengthening exercises. I believe, although I am no expert, but having strong quads will help stabilize the knee.
  • Ianultrarunner
    Ianultrarunner Posts: 184 Member
    Do Quad and Ham strength exercises and take it real easy with the running.
    Initially try once a week on pavement.
    Do non impact cardio three times a week on Elliptical, recumbent bike and/or a Stair Climber. This will strengthen the muscles above the knees and so help protect them.
    Listen to your body. If your knees start feeling sore, rest for a few days.
    This is what I had to go through for almost a year and have just done two 5K's now.
    I hope this helps?
  • engodwin
    engodwin Posts: 516 Member
    Do Quad and Ham strength exercises and take it real easy with the running.

    ^This
  • TheFearThatGaveMeWings
    TheFearThatGaveMeWings Posts: 42
    Do Quad and Ham strength exercises and take it real easy with the running.
    Initially try once a week on pavement.
    Do non impact cardio three times a week on Elliptical, recumbent bike and/or a Stair Climber. This will strengthen the muscles above the knees and so help protect them.
    Listen to your body. If your knees start feeling sore, rest for a few days.
    This is what I had to go through for almost a year and have just done two 5K's now.
    I hope this helps?


    Thank you this does help. =]
  • wellbert
    wellbert Posts: 3,924 Member
    Would you possibly consider cycling instead?
This discussion has been closed.

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