I'm looking for some advice on training after a knee injury. A bit of a long explanation now follows!
I'm fairly new to running, starting in April last year. I did a couple of 10Ks and then the Royal Parks Half Marathon in October in 2h 25min. I don't think I was entirely ready for it, but did better than I expected and I managed to 'run' the whole way. Couldn't really walk the next day mind!
I continued to train over the winter and was getting some niggles in my knees whilst running, but nothing that was particularly painful, or seemed to last after each run. I was beginning to slightly improve my speed (I'm never going to be a fast runner) and my stamina improved in spades. In January I was at a training session with the local club doing some hill repeats, and I think slightly over did it and had some significant knee pain from ITB. Took nearly two weeks off and went out for a couple of short runs over the next couple of weeks. In February I was feeling much better and went off for a run - it actually felt pretty good and I was really pleased with how I felt and my pace etc. About a mile from home (after running two) my left knee just gave out from under me, which was pretty unpleasant. The instability continued over the next 24 hours, so I took myself down to the local injuries department where the nurses had a bit of a prod and gave me crutches but no real diagnosis and was told to come back in a week if it had not improved. Long story short, it didn't improve and I ended up with a private bio mechanical specialist after advice from my GP. He had a good prod around and diagnosed the trifecta of chondromalacia patellae, patella tendinopathy and an irritated IT band. Since then I've been doing some exercises and have been prescribed what can only be described as some pretty extreme orthotics to wear all the time. Apparently the rolling of my feet and ankles really is quite unusually bad and has put all sorts of strain through my knees. Doc is surprised I managed to do as much as I had without injury.
I've had the orthotics for a few weeks, and my knee has felt well enough to run for the past two, although I really haven't gone far at all. No further than 2.5 miles. Partly because I feel quite out of condition, and partly because one of the orthotics was giving me blisters, but this has now gone back to the lab to be tweaked (so no running for the last week). Doc thinks that once they have been tweaked I should be good to go!
Back when all was well I booked myself in to the down tow up flow half marathon on 24th July, with the plan being that I would be much better prepared for the distance this time! So, my question is this...having not run at all for about 8 weeks (and not properly for the two weeks either side of this period) and assuming I can start to run now without any further pain, is is realistic to aim for the half I have booked, or should I write this off and start again as if from scratch? If you think it is realistically achievable would anyone be able to suggest a good training plan, or at least an idea of what I should be looking for?
Thanks to anyone who managed to read this far
and to anyone who can give me advice.
Erika
