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..returning from injury..

  • 20-06-2015 1:49pm
    #1
    daithi1970
    Registered Users, Registered Users 2 Posts: 515 ✭✭✭


    Hi folks, i had an arthroscopy 2 months ago and am just getting back into the running again-before i got injured (meniscus tear) i was running 20miles/week, usually 3x 1 hr runs..im just wondering what would be the optimum return schedule for me? I'm interspersing 40min runs with 45 min stationary bike(steady state) ie run on mon and fri, cycle on wed in between.. the =knee is still a bit stiff , and Im wary of doing too much too soon, ..the surgeon seemed anxious for me to get back running asap to strengthen the knee..
    any advice would be appreciated..

    daithi


Comments

  • #2
    Peterx
    Registered Users, Registered Users 2 Posts: 2,122 ✭✭✭Peterx


    Medical advice is not allowed but I'm not a medic :)

    Simply put - Don't do too much to soon.
    I had the same surgery 4 weeks ago and talked with a lot of folk before getting it done. The common theme was regret about doing too much to soon afterwards.

    I'm doing 15 minute runs occasionally and cycling as much as possible.

    Go to a physio and get the knee strengthening exercises.

    Best of luck. 45 minute runs 3 times a week sounds right for 8 weeks post op, that's what I'm hoping for.


  • #3
    dna_leri
    Registered Users, Registered Users 2 Posts: 2,623 ✭✭✭dna_leri


    Everyone is different.
    I had the same done in 2010.
    Did first run in 7th week post-op.
    2 runs in wk08, 3 runs in wk09 of about 4-5K each.
    Then slowly built up the distance over the following weeks.
    It was wk15 before I ran for over an hour or did any faster efforts.
    The knee strengthening exercises that you should have been given are key - they need to be done every day until you have made a full recovery, though there should be some progression within them also.


  • #4
    daithi1970
    Registered Users, Registered Users 2 Posts: 515 ✭✭✭daithi1970


    thanks for the replies folks..DCM 15 can carry on without me so!


  • #5
    DarkoT
    Registered Users, Registered Users 2 Posts: 93 ✭✭DarkoT


    You should never force your self after injury especially after surgery. You should start slowly and because you are not professional your form will come eventually , no one is forcing you.


  • #6
    Myles Splitz
    Closed Accounts Posts: 1,306 ✭✭✭Myles Splitz


    There is no hard and fast rule people's nutrition, lifestyle , prehab etc all play a role.

    Rehab should be encouraged straight away and if you are unsure go to a practitioner to get an effective rehab program.

    Movement should be encouraged but if you have any muscle firing sequence or muscle compensation this can create issue.


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