How to Run After a Meniscus Injury
Getting back to running after a meniscus injury can be a slow process. You should give yourself plenty of time for recovery and rehabilitation before starting any athletic activity again. You need to gain as much strength and flexibility in your knee as possible before getting into a running regimen. But with the consent of your physician, you can slowly get back to running with just a few steps.
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Instructions
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Strap or tape your knees with the athletic tape to provide added support and stability. You can strap for as long as you need to, depending on your own comfort and strength level.
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Warm up and do some light stretching before each workout. Gently stretch to prepare and strengthen your leg muscles, including your hamstrings, quadriceps and calf muscles. Avoid kneeling or squatting.
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Start jogging lightly on a running track or a soft, grassy trail. Avoid hard surfaces such as cement and pavement, which will add strain to your knees. Jog for the first 10 minutes and run for the next 10. If you feel any discomfort or pain, slow down or stop.
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Do this every other day for at least three weeks to give your knees enough time to recover and regain strength. Gradually increase your running intensity and distance, depending on your own comfort level.
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Stretch and cool down after each run. Stretching will relax your muscles and help prevent further injuries.
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Tips & Warnings
Hydrate yourself throughout each workout.
Wear shows with good support to help your knees sustain the strain and impact from running.
Do not run if you start feeling pain and your knee starts swelling again. If symptoms come back, consult your physician immediately.
Do not rush into running; it will only slow down your recovery.
