Home› Coaching Forum 🧢

Running with Knee Injuries?

jim ebertjim ebert
in Coaching Forum 🧢

Coach,

i have IMMD coming up and a lot of volume in the next several weeks. Swimming is my strength and running and strength training have been what i've increased (a bit). several weeks ago my left knee had pains as i'd begin a run but it would  subside in about ten minutes. i've been fairly faithful with my training plan ever since but the pain has steadily increased. i visited a good local orthopedic and sports medicine doctor last week and after x-rays (I know him and he  said my bones are strong due  to all the weight bearing exercise and i have very good cartilage on my knees). i have two very small bone spurs on one leg bone at the knee. he drained about a cup of liquid from my left knee, gave me a steroid shot, exercises to do, and suggested a knee sleeve, R.I.C.E., and ibuprofen if needed. he said if i'd like he can give me another shot before IMMD but within 2 days of the first shot my knee is again swollen. I completed 3 hrs of the Thursday run (12.15 miles, ae mvg pace=15:05, AHR=121, Ave cadence= 133). i continue to use R.I.C.E.

My question is do i drop all running for a period and just bike, swim and strength training (i do that  for 1.5 hrs twice a week)? This is my best chance at KONA. remember i'm a flat-lander; while IMLP was my mistake, i've done the IMMD course twice (1st in my AG in 2011, 20 miles into the run last cold and windy year). Any suggestions?

Comments

  • Coach RichCoach Rich

    Posted By jim ebert on 09 Sep 2016 10:07 AM

    Coach,

    i have IMMD coming up and a lot of volume in the next several weeks. Swimming is my strength and running and strength training have been what i've increased (a bit). several weeks ago my left knee had pains as i'd begin a run but it would  subside in about ten minutes. i've been fairly faithful with my training plan ever since but the pain has steadily increased. i visited a good local orthopedic and sports medicine doctor last week and after x-rays (I know him and he  said my bones are strong due  to all the weight bearing exercise and i have very good cartilage on my knees). i have two very small bone spurs on one leg bone at the knee. he drained about a cup of liquid from my left knee, gave me a steroid shot, exercises to do, and suggested a knee sleeve, R.I.C.E., and ibuprofen if needed. he said if i'd like he can give me another shot before IMMD but within 2 days of the first shot my knee is again swollen. I completed 3 hrs of the Thursday run (12.15 miles, ae mvg pace=15:05, AHR=121, Ave cadence= 133). i continue to use R.I.C.E.

    My question is do i drop all running for a period and just bike, swim and strength training (i do that  for 1.5 hrs twice a week)? This is my best chance at KONA. remember i'm a flat-lander; while IMLP was my mistake, i've done the IMMD course twice (1st in my AG in 2011, 20 miles into the run last cold and windy year). Any suggestions?

    Hey Jim,

    Sorry I missed this. You posted it while I was at IMWI and it clearly dropped off my radar. Notes:

    • Sounds like your IM is going to involve a lot of walking, or run/walking as best you can for as long as you can. 
    • I don't think you need to train to walk. Rather, you should increase your focus on the bike by adding a 4th ride, as repeating the weekly interval session.
    • Keep the swimming the same or add another swim session if you can fit it in.
    • Keep to the prescribed running frequency but adjust the running volume and intensity to whatever keeps you healthy. So if the plan says a 2hr run but you know that 1:30 run/walk is the safer route that will keep you healthy, then do that, not what the plan calls for.

    Good luck!

Sign In or Register to comment.