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How I Returned to Running after Knee Surgery

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“Don’t worry, you’ll run again, just be patient”.

I can’t count the number of times someone said this to me and I had to bite my very blunt tongue because honestly, I never once considered that I wouldn’t run again.

It wasn’t an option. Maybe that’s because I’d already spent 8 months of dancing around an injury leading up to surgery. Maybe it’s because I’m stubborn. Maybe it’s because I’m an optimist.

But for the record…most injured runners don’t want your platitudes. They make our endorphin starved brains a little angry. Not because we don’t believe you have the best intentions, but because we aren’t really the kind to sit around feeling sorry for ourselves, we want to TAKE ACTION!!! Take no prisoners, fight the good fight and all that jazz.What Not to Say to an Injured RunnerI’m now celebrating 9 1/2 weeks post knee surgery and to the amazement of many have been running since week 5 without pain. This week in fact, I hit 6 miles which felt pretty epic since 2 weeks ago 1.5 miles was pure bliss.

Going in to surgery I knew I would run…I just didn’t know when or what to expect.

I’m sharing what worked for me in hopes that it helps calm someone else’s nerves! The key here is to know that while I got up to running much faster than expected, I didn’t do it against anyone’s orders! I wasn’t taking chances or risking long term recovery for a couple uncomfortable trots. Running after knee surgery - what you need to know

Pre-Surgery Keys To Success

One of the things which helped me to recover more quickly was the work I put in prior to surgery. Now unlike someone who has a massive accident and sudden surgery, my knee pain (lack of ability to straighten my knee) began 8 months prior. There was a lengthy process of trying varied solutions because no one thought surgery was needed.

That gave me opportunities to put in some work which placed a pivotal role in my recovery.

Strength workouts

I’ve been lifting for a few years now with consistency…but not with a real plan or intensity. This year, I decided that if my running was less it was the best time to focus on rebuliding muscle that can be lost with distance running.

Not only was I doing a lot of upper body, but for the first time doing concentrated strength work on my legs. During marathon training I never felt it was necessary and honestly my legs were too tired for it! But I wanted to build up my glutes, hips and quads to provide better leg control.

  • Lunges with weights
  • Step ups on a bench with weights
  • Banded squats
  • Wall sits
  • Clam shells, reverse clam shells
  • Banded walks
  • Bridges
  • Band marches (and other knee strengthening exercises)

Running after knee surgery - how to come back strong

Mental work

Injuries can play with our emotions. Not only taking away something that we love, but that’s part of our routine…our social circle…and yes our mood booster. While, I was able to continue running some January – August it was a far cry from my normal runs and the longer I went the shorter and shorter my runs became.

Once I realized this wasn’t a quick resolution, there were two options: be a total sour puss or figure out something else.

While running is my joy, it doesn’t have to be the only thing to give me joy. As much as I craved the outlet for my energy and my stress, I tried to settle in to something different.

  • I decided I would celebrate every tiny victory
  • I decided I wouldn’t hold myself to my pre-surgery standards
  • I decided I would just take the experience as it came, rather than having expectations

All of that released a ton of pressure! I could enjoy the process of coming back without feeling like there was a required timeline. Of course faster would have been better, but I could see each little step as progress and enjoy it.

Post Surgery Planning

If I felt in active before surgery,  I knew it was going to be even less after surgery. I planned ahead for that and it was a life saver.

I asked my strength coach to switch my workouts so I could do some form of upper body 5 days a week. That allowed me to hobble my way down to the basement and heft around some weights, which wasn’t intense, but made a massive difference in my mental health because I wasn’t just glued to the couch.

After that it was looking at physical therapy as my training….

Physical Therapy

I didn’t dread it, I embraced it.

Not only did I show up twice a week for them to work on me, but I spent up to 90 minutes a day at home those first few weeks doing rounds of every single move that was provided. The moves were hilariously simple for my right leg and yet caused a sweat when attempting with my left…humbling.

One of the ways that I kept it interesting was to head to the trailhead on Saturday and Sunday morning with David. He would take off on his mountain bike and I’d spend time doing my exercises…then slowly shuffling a little ways down the trail. It took 30 minutes to do that first mile, but it felt fantastic and encouraging to be in nature.Week 1: I wasn’t able to bend my leg due to the knee cap realignment, so that was the starting point for most exercises. Increasing range of  motion. I used crutches only the very first night and after that they really weren’t necessary.
Week 2: Still very little walking because of that poor range of motion causing me to swing my leg around and thus making all kinds of other things hurt.
Week 3: Starting to shuffle down the trail without quite the same awkward stride and able to do just a tiny bit more.
Week 4: Feeling like I can head out for a short walk around the neighborhood even though range of motion is still in progress. Doing a lot more squats and really getting that quad to start re-engaging.
Week 5: Since walking felt ok, I did a couple of 1 minute runs with about 5 minutes in between. That seemed ok, so I tried 2 minutes and then started doing 1 legged moves in PT.

Funny thing about rehab is it works great for prehab to prevent injuries!! . If your glutes and hips need some strength work, what runners don’t, checkout these 3 moves. 1️⃣single leg squat with roll out forces you to push butt back and engage mostly quad. 2️⃣band around toes is different than around ankles! Try going 30 steps each direction 3️⃣bring the band above knees, squat and repeat that walk ok 30 each way 🔥🔥🔥 Note: Video is sped up. #physicaltherapy #gluteworkout #fitnessvideo @fithealthyworkouts #werunsocial #wearetherunners

A post shared by Amanda Brooks:Running Blogger (@runtothefinish) on Sep 26, 2017 at 3:23pm PDT


Week 6: Surgeon gave me the thumbs up to run and so I managed 1.5 miles without stopping and it was surely enough for a runners high. The PT also took that as his green light to step up the intensity and I’m loving it. It feels like a real workout now. Example: standing on 1 leg, holding 15lb kettlebell, bend at waist to reach forward, come up, reach right, reach left…that glute is on fire.
Week 7:
Week 8: Hit my first 4 mile run without stopping and whooped it up. PT is pushing sleds, hops, 1 legged squats and still working to get that quad to fire entirely. Plus, my gate is still a little off so we’re doing back strength moves to get rid of some hip pain.Running after knee surgery tipsWeek 9: Right now I’m plateaued around 6 miles, which isn’t exactly when anything starts to hurt…it’s just a bit of a cardio and endurance limitation that I’m working through. I’m also trying not to rush the building process, so I’m following LHR training. 

I’ve also followed the advice to never run on back to back days…minus say a 1 mile Saturday and 5 mile Sunday. Mostly I’m letting my body be the guide, if it feels too sore or stiff I know that I’ve pushed too far.

I’d like to think I’ll be back up to 40 MPW by end of November, which means of course I’m itching to pick out a new return race!

Any other knee surgery questions you have?

How do you prepare for tough stuff?

Other ways to connect with Amanda

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Pinterest: RunToTheFinish

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Posted by amanda Categories: knee injury, physical therapy

Reader Interactions

Comments

  1. Wendy says

    October 29, 2017 at 3:27 pm

    I’m so glad your recovery is going well! But I”m not surprised. You did all the pre-surgery prep and you were in great shape going in. I think that makes a huge difference.

    Now to hold back on pushing too hard too soon!

  2. Emily says

    October 30, 2017 at 8:50 am

    I was just so thrilled at your constant attitude of taking care of your body and challenging yourself with strength work and physical therapy. You did not step back on that, and it was cool to see how you jumped back into running slowly and cautiously but with gusto and gratefulness. I’ve been really appreciating you sharing the whole process Amanda.

  3. Katie @ Hungry Runner says

    October 31, 2017 at 6:07 am

    So great to hear that you’re getting back into running and that you’re doing it with such a smart approach! It’s nice to think that this could help another runner going through the same thing :)

  4. AmyC says

    November 8, 2017 at 5:13 pm

    So awesome! I had a meniscectomy and my running is limited, but I remember hitting progress milestones ;)

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Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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GIVEAWAY- 3 WINNERS🥳🥳 Can we talk about runn GIVEAWAY- 3 WINNERS🥳🥳
Can we talk about runners and gut health for a second? And then you'll understand why I love @previnex so much.
//
DID YOU KNOW: There are 500 species and three pounds of bacteria in our gut! 😱😱It’s a living and breathing factory that:

🔵impacts your energy levels and can be reason for joint pain
🟣impacts your mood and focus
🟡can cause runners trots and nausea when micro biome is off
🔴can cause more food sensitivities and intolerances when not balanced with good bacteria
//
So yesssss your gut can make you a better runner when it’s working right and probiotics are a big helper.
//
PRIZES:
Each winner gets a 2 month supply of probiotics and fish oil, the two things I use DAILY and that you’ve emailed me saying “OMG this helped!!”
+
A copy of Run To The Finish on audiobook.
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Your chance to try a SUPER HIGH QUALITY option and see the impacts. It’s beyond superior to what’s in most stores.
//
HOW TO ENTER:
1️⃣Like and save this photo
2️⃣Follow me and @previnex
3️⃣Tell me what you’re training for

Open to US only. Winners selected Apr 17.

#runningtips #runhappy #trailrunning #guthealthmatters #probiotic #runmehappy #runforlife
☀️MORNING OR ⭐️EVENING RUNNER? Which are y ☀️MORNING OR ⭐️EVENING RUNNER? Which are you?

🐦 early birds let’s hear, what time do you get up??? These times are often 🤯🤯
//
Most of the year I’m up by 5, which often leads to “when do you go to bed?!?!” 
Early 😂.
I’ve been prepping for AARP time since we moved to Miami and it was so dang hot. 

The habit stuck, so now I’m up early and lifting it not heading out immediately in the snow.
//
In my early 20s, I ran after work and then a lot over lunch...even in to marathon training.
👇
Now I have to psych myself up for evenings which is when most groups are!
WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, w WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, write and learn running non-stop. But I still have so many areas I’m working to improve, like trail running!
//
But today I wanna know about you??

🤓What could you easily give a 30 minute presentation on??

😱I’m prepared to be fascinated and learn once again I might need more hobbies.
//
An expert doesn’t mean you know it. ALL, but does mean you have significant experience and knowledge in a topic.
//
I could also talk about blogging 😂dealing with brands and pizza with confidence, but maybe not feel like an expert even with running this business for over a decade.
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UPHILL RUNNING TIPS: One of the best ways to get s UPHILL RUNNING TIPS: One of the best ways to get stronger and faster with less injury risk is hill repeats.
.
BUT even picking routes with hills pays off. So a few tips to SAVE AND USE to get the most from them.
//
👁 Eyes: look ahead not down this will keep your chest up and you standing tall

💪Arm swing: swipe to see the upper cut motion that will propel you ⬆️

🦶Feet: take shorter faster steps and don’t run on the balls of your feet overtaxing the calves

🥵Effort: focus on maintaining the same effort not pace.

Mentally remind yourself of the great downhill coming for recovery! For every up there must be a down (lies I tell myself 😂while running).

👉👉How often do you incorporate hill repeats??
🛑STOP ROLLING YOUR IT BAND. You can’t lengthe 🛑STOP ROLLING YOUR IT BAND. You can’t lengthen it or loosen it that way.  So while it’s inflamed that’s like pushing in a bruise and asking it to heal.🙈
//
SAVE THIS! 📌

What to do instead:
1️⃣Roll the surrounding muscles, especially glutes, TFL, quads and calves. If they are tight they pull on your IT Band causing knee pain.

2️⃣Do glute and hip strength constantly- that is what will resolve it long term. Lots of videos here and in my 30 Day Core Program for Runners that will help.

3️⃣Use heat to relax the muscles, don’t use ice on your already right ITB. It will get tighter.

4️⃣Rest doesn’t fix ITB. Stop running through pain, but you have to do the above to actually fix it.

Have you ever dealt with ITB? Did you know not to roll it??

ITB issues are no fun and often feel like a never ending battle once it starts, but I promise these things will help.😁

PS - yes I pulled out an old video today and dang look at my hair!! Miss those long locks.
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