Coming Back From an Injury

Hi friends!

Sunday morning I had planned on heading out for a longish run. After doing 5 miles on Thursday with no knee pain, I wanted to try for a little further, 6 miles. As I got my gear ready and taped my knee, I could feel a nervous feeling creeping up. Was Thursday a fluke? What if rehab isn’t working?

I started off at a much slower pace than I usually do. My thoughts were to just ease into things, nice and easy.

Mile 1 – done. Mile 2 – done. Here it comes, mile 3. Do I feel anything? How ’bout now?

After reaching and surpassing the dreaded 3 mile mark, I felt myself relax. I made it. The miles flew by. It’s been way too long since I have been able to witness an early morning sunshine while running.

Now only if those power lines weren’t in the way! 🙂

I am very, very thrilled to report I did not feel any knee discomfort/pain at all during the 6 miles I completed. My Kinesio Tape even started to roll a little during the last mile.

I’m still gun shy but I’m feeling more confident. I don’t want to have a set back in recovery that will leave me sidelined even longer. Since I have a half marathon in 5 weeks, here’s my plan of getting back into running shape.

  1. Stop the running jealousy and competitiveness! I will admit I was very close to meeting with a running group on Saturday morning for a 10 mile run. I didn’t want to miss out on the fun! Even if I promised myself to only run 6 miles with the group I knew I would go at a faster pace than I should be right now. For the next few weeks I’m not going to run with a group or any races.
  2. Follow the 10% rule. Only increase mileage 10% each week.
  3. Stretch and foam roll daily.
  4. Make cross training a priority. I have really enjoyed biking in the past month. I want to try to get in at least 1 day of cycling. I also plan on getting in one Barre class and 2 full yoga sessions a week.
  5. Get enough rest. Recovery days are essential.
  6. Be patient. I can’t expect my pace and endurance to be the same it was in early July. It’s going to take time to rebuild it.
  7. Do everything my physical therapist and  doctor suggests. I also might look into getting a massage at least 1x/month. It’s expensive but well worth it.
  8. Stay focused. The most important thing to me is that I CAN run no matter if it’s 5 miles or 26.2.
  9. LISTEN to my body.


15 comments on “Coming Back From an Injury

  1. Great job Angela,
    I found the taping to be very helpful. I have a very hard time adding in rest days but they really are essential.

  2. I’m so glad the 6 miles went well! I’m at a similar stage as you- trying to increase gradually and listening to my body at every mile, wondering if I’ll feel anything! I’ve done several 6-7 milers but haven’t ventured above that. Next weekend I’ll try a little more. Great tips for coming back slowly!
    Laura @ Mommy Run Fast recently posted..Two magic words for running (and life)My Profile

  3. I’m recently recovering from an injury and it’s really frustrating me. I’m heading to the chiropractor this week and will also get some good yoga sessions in, along with the roller and stick, but I did manage a little under three miles the other day and was pretty excited about that. I just have to hope that tonight’s slow run will still be a good one!
    Natalie ~ This Chick Will Run recently posted..My Next 5k! And an injury Update.My Profile

  4. So glad that you were feeling good in your run! Also, great tips. I understand where you are coming from. I overextended my hip and had to take almost 2 months off. It was so hard to do, but am so glad that I did as I realized I had to listen to my body. When I ran at HLS that was the first time I had a real run! I was so nervous, but just ran slowly and had no pain! I was so excited and can’t wait to keep progressing.

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