Return to Running after Knee and Ankle Injuries | Tim Keeley | Physio REHAB
Channel: Physio Fitness | Physio REHAB | Tim Keeley
Date: 2021-04-09

#run #kneeinjury #sandrunning #kneepain

Following knee or ankle pain, injuries or even surgery, the thought of getting back into running can be daunting. Most people try to get straight onto the road, some succeed, but many have problems or just stop if they get sore on the first few runs. My tip for our clients that we have in this situation is to start on the sand. Few pro's and con's here, so be aware;

Firstly - if you're a heel striker then you may find it hard to start on the road as there is a decent amount of 'braking' going on in the knee AND the ankle to absorb shock and to 'slow' you down. The sand somewhat takes away or at least minimises this shock loading and braking problem as you are forced to land MIDFOOT. This takes load off the tendons, joints and supporting muscle to allow a easier transition from walking into running for most people. It also stops the pronation problem at the hindfoot to a degree which is good for those shin splint people.

Few con's: the work rate of the calf and the foot is going to go up - if your not a mid-foot runner, or you have not got your tendons in the knees and lower legs up to speed then you could run into some fatigue, especially if you are recovering from achilles issues. You're ankle stability also needs to be up to scratch! Take it slow and not to far. I suggest 50-100m stretch of FLAT beach and build up from 2km or so to 5km over a period of weeks, going out 2-3 times per week. Avoid the sloping sand and watch the arch and calf fatigue. Good luck!

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