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Date: 07 Jul 2006 22:25:50
From: lyle
Subject: resuming running after injury
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About 4 weeks ago, I developed patella tendonitis. I believe that I am
pain free and in another week I think I going to start to run again. It
has been over month and half since I have run. I have been keeping in
shape with elliptical, swimming, etc, weight training.
Any suggestions as to how to start. I was doing over 4-5 miles a day on
treadmill. And also some very heavy hill and incline programs on the
treadmills.
Should I start with 1 mile or 2. Day off, day on?
Any suggestions would be great
thanks in advance.
Lyle
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Date: 08 Jul 2006 08:42:07
From: Dot
Subject: Re: resuming running after injury
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lyle wrote:
> About 4 weeks ago, I developed patella tendonitis. I believe that I am
> pain free and in another week I think I going to start to run again. It
> has been over month and half since I have run. I have been keeping in
> shape with elliptical, swimming, etc, weight training.
> Any suggestions as to how to start. I was doing over 4-5 miles a day on
> treadmill. And also some very heavy hill and incline programs on the
> treadmills.
> Should I start with 1 mile or 2. Day off, day on?
>
> Any suggestions would be great
Have you been walking or doing specific rehab drills to correct the
problem (vs just waiting for pain to subside)? If not, I'd look at
run/walk for starters and some specific drills. Test the legs before
doing too much. While it's only been 4 wks and you "believe" you're pain
free (that didn't sound very confident to me ;)), you still might want
to be careful for the first week or so. Play it by ear.
Oh, and ignore the troll, which I'm sure you know.
Dot
--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope
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Date: 08 Jul 2006 01:19:06
From:
Subject: Re: resuming running after injury
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how old are you? I dont think anyone should run more than 4 times a
week. im 42 and only run 3 times a week. get into triathlons or
adventure racing because you can do 3 times as much and not have the
stupid injuries that running brings. I think it is ludicrous to run 5
miles 7 days a week.your are in a rut . you are addicted to running
because you are too lazy to diversify. the beauty of having 3 events is
that you can train 3 times as much and not be injured.
lyle wrote:
> About 4 weeks ago, I developed patella tendonitis. I believe that I am
> pain free and in another week I think I going to start to run again. It
> has been over month and half since I have run. I have been keeping in
> shape with elliptical, swimming, etc, weight training.
> Any suggestions as to how to start. I was doing over 4-5 miles a day on
> treadmill. And also some very heavy hill and incline programs on the
> treadmills.
> Should I start with 1 mile or 2. Day off, day on?
>
> Any suggestions would be great
>
> thanks in advance.
>
>
> Lyle
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Date: 08 Jul 2006 21:26:23
From: Doug Freese
Subject: Re: resuming running after injury
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<seatosummit28@yahoo.com > wrote in message
news:1152346746.569442.166920@s13g2000cwa.googlegroups.com...
> how old are you? I dont think anyone should run more than 4 times a
> week. im 42 and only run 3 times a week. get into triathlons or
> adventure racing because you can do 3 times as much and not have the
> stupid injuries that running brings. I think it is ludicrous to run 5
> miles 7 days a week.your are in a rut . you are addicted to running
> because you are too lazy to diversify. the beauty of having 3 events
> is
> that you can train 3 times as much and not be injured.
Because you're not bright enough to train properly for the running
aspect is not a reason to tell others they should diversify. Multi
sports is fine if that is what one wants to really do. To state "too
lazy to diversify" is a BS troll!
I'm 61 and run 5-6 times a week and run ultras and I think your a big
WUSSY boy! You can't pass muster and want others to follow your pansy
ass lead.
-DF
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Date: 08 Jul 2006 22:34:49
From:
Subject: Re: resuming running after injury
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Doug Freese wrote:
> <seatosummit28@yahoo.com> wrote in message
> news:1152346746.569442.166920@s13g2000cwa.googlegroups.com...
> > how old are you? I dont think anyone should run more than 4 times a
> > week. im 42 and only run 3 times a week. get into triathlons or
> > adventure racing because you can do 3 times as much and not have the
> > stupid injuries that running brings. I think it is ludicrous to run 5
> > miles 7 days a week.your are in a rut . you are addicted to running
> > because you are too lazy to diversify. the beauty of having 3 events
> > is
> > that you can train 3 times as much and not be injured.
>
>
> Because you're not bright enough to train properly for the running
> aspect is not a reason to tell others they should diversify. Multi
> sports is fine if that is what one wants to really do. To state "too
> lazy to diversify" is a BS troll!
>
> I'm 61 and run 5-6 times a week and run ultras and I think your a big
> WUSSY boy! You can't pass muster and want others to follow your pansy
> ass lead.
>
> -DF
Well, I have shin splints again so maybe you are right.
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Date: 08 Jul 2006 13:00:46
From: lyle
Subject: Re: resuming running after injury
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Dot wrote:
> Have you been walking or doing specific rehab drills to correct the
> problem (vs just waiting for pain to subside)? If not, I'd look at
> run/walk for starters and some specific drills. Test the legs before
> doing too much. While it's only been 4 wks and you "believe" you're pain
> free (that didn't sound very confident to me ;)), you still might want
> to be careful for the first week or so. Play it by ear.
I have not done any specific drills to improve other than leg
extensions, leg curls and leg raises and things to strengthen my quads
and hamstrings. I would like to have done PT but my insurance did not
cover any PT.
If you know any, I would appreciate any information on that. I guess I
will try walking a 1 mile at a brisk pace first. I just wonder should
increase my walking to 2 miles and up and up or go to running 1 mile.
Dont want to reinjure anything.
Anyway, thanks alot
Lyle
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Date: 08 Jul 2006 21:41:09
From: Doug Freese
Subject: Re: resuming running after injury
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"lyle" <lgoldstein27@nyc.rr.com > wrote in message
news:1152388846.736308.145570@s13g2000cwa.googlegroups.com...
>
> Dot wrote:
>> Have you been walking or doing specific rehab drills to correct the
>> problem (vs just waiting for pain to subside)? If not, I'd look at
>> run/walk for starters and some specific drills. Test the legs before
>> doing too much. While it's only been 4 wks and you "believe" you're
>> pain
>> free (that didn't sound very confident to me ;)), you still might
>> want
>> to be careful for the first week or so. Play it by ear.
>
> I have not done any specific drills to improve other than leg
> extensions, leg curls and leg raises and things to strengthen my quads
> and hamstrings.
Be careful with doing bent leg exercises especially if there is the
slightest discomfort. You can do straight leg exercises with small
weights to strengthen the quads without aggravating the knee with
bending.
> I just wonder should
> increase my walking to 2 miles and up and up or go to running 1 mile.
> Dont want to reinjure anything.
How much to do is difficult to ascertain. I'd go every other day for a
starter and avoid all hills and speed. If any discomfort back down, it's
not a problem that you want to run through.
And by all means ignore seatonowhere, he's troll if not misguided.
Good luck.
-DougF
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Date: 09 Jul 2006 07:13:08
From: Dot
Subject: Re: resuming running after injury
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lyle wrote:
> Dot wrote:
>
>>Have you been walking or doing specific rehab drills to correct the
>>problem (vs just waiting for pain to subside)? If not, I'd look at
>>run/walk for starters and some specific drills. Test the legs before
>>doing too much. While it's only been 4 wks and you "believe" you're pain
>>free (that didn't sound very confident to me ;)), you still might want
>>to be careful for the first week or so. Play it by ear.
>
>
> I have not done any specific drills to improve other than leg
> extensions, leg curls and leg raises and things to strengthen my quads
> and hamstrings. I would like to have done PT but my insurance did not
> cover any PT.
> If you know any, I would appreciate any information on that.
This isn't one I have any experience with, but a google search turned up
a number of pages:
http://www.physioroom.com/injuries/knee/patella_tendinopathy_full.php
http://www.fiba.com/asp_includes/download.asp?file_id=351
You might do the search yourself and check out the other pages. I've
found many pages have different descriptions of cause and treatment,
rehab, so the more I read the more I learn.
One main principle I've found in most rehab is functionality for the
activity. Generally, for running, weight bearing exercises (feet in
contact with floor, closed kinetic chain) are favored as well as things
that work all planes of motion, not just forward.
For general purpose strengthening (somewhat relevant to your case), the
drills I generally used when rehabbing achilles or fixing muscle
imbalances (or in base training) are single leg balance squats and
standing lunges. With the balance squats, I progress to reaching with
the other leg forward, backward, sideways, and diagonally. When
reaching, touch the ground lightly, but do not transfer weight, then
return to upright. As you get better, reach farther. Then try them with
your eyes closed. Actually, start by standing on one leg with your eyes
closed before you progress.
Standing lunges (as opposed to walking lunges) were done somewhat
similar - forward, sideways, diagonal. Progress with speed and/or
weights. As you increase the speed, these get almost plyometric like.
A big thing is to be sure you use all 3 directions - forward/backward,
sideways, diagonal.
Some of the drills are somewhat like those described here:
http://www.wellness-springs.com/article-function1.shtml
http://www.pponline.co.uk/encyc/0125b.htm
I guess I
> will try walking a 1 mile at a brisk pace first. I just wonder should
> increase my walking to 2 miles and up and up or go to running 1 mile.
> Dont want to reinjure anything.
I would tend to walk and maybe go by time rather than distance. When
walking feels ok, then insert a little running. Your body will probably
tell you whether it's ready to run or not. Usually things need to heal,
then strengthen, and there's a tendency for people to start back too
hard when the pain subsides, but strengthening hasn't happened yet.
OTOH, you haven't been out as long as some.
Good luck.
Dot
--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope
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