A Q for runners - Exercise & Fitness Message Board

harold abrahams · 12-13-2007, 03:17 PM

Hi to any running fans out here. I am currently training for a marathon next year but have been silly and ramped up my milage too quickly resulting in knee and ankle injuries on the same leg. To put in a nut shell i need to know the best excersises to do to keep fit whilst injured. I need to try and keep the same fitness without running and avoid aggravating the injuries. I could do with something for about 2 to 3 weeks so when i return to training i hit the ground running(literally). Its the first time i've been injured so any advice would be great. Thanks.

gib · 12-13-2007, 05:12 PM

I'm a 'beginner' runner, running roughly 10 miles a week with 3-4 sessions. One knee was scoped 2 years ago, slightly injured the other this summer, so both hurt if I run too much.

No impact, I'd do a rowing machine, stationary bike, swimming would be good too.

Low impact, elliptical machine, cycling.

Also maintain a lifting weights routine too.

I run, do the rower and the elliptical in each session at around 70-80 minutes total.

janewhite1 · 12-13-2007, 06:22 PM

I strap weights on my ankles and lift up one leg at a time from the hip while lying on my back, then stomach, then right side, then left side. I use 7 pounds for front and back, 2 for the sides.

My leg joints are... special. We'll just leave it at that.

zeytun · 12-14-2007, 08:57 PM

I've been running for 4 years now and I've had times where I injured myself 3 or 4 times consecutively in 2 to 3 weeks because I was careless with what I was doing. I'd say your best bet would be to swim and do a lot of water exercises. It offers a good full body workout and helps to pace your breathing.

rubato · 12-20-2007, 06:47 AM

I'm in physical therapy right now for ankle & calf injuries from running. My doc said stationary bike or swimming, but my physical therapist says that if I'm hoping to get back to running soon, the elliptical is a better way to go. I've found that while sitting on the bike, I'm not using my running muscles. The elliptical does. Of course, depending on the severity of the injury, this might not be good.

The most important thing is to heal. You may have to come back to training at a lower level than you left it, but you don't want to reinjure yourself!