You should talk to your doctor about it.
this post was submitted on 16 Aug 2023
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I actually have an appointment here in about 2 hours for this exact reason. Just seeking if anyone else has had any experience with this kind of injury, and what they did during their down time to stay active.
My dr recommended physical therapy. I went to an orthopedist. Told me to jog/walk versus run and reduce length/distance. Recommended to continue doing squats and deadlifts and to reduce weight. Add more stretching and planks. Prescribed an NSAID called Meloxicam. I haven’t started therapy yet but I am walking 3 miles per day to stay active at 3.5-4 mph. Jogging doesn’t feel comfortable. I ordered a brace to see if that will help.
Try backwards walking, and when the pain has gone away try tibialis raises. Strengthening the tibialis will help handle the impact from running
Obviously, it’s impossible to know from here, but I had a knee flare up that took ages to recover from. I couldn’t run and walking, getting up/down from chairs was painful.
The thing that helped was seeing a physio. I’d tried all kinds of voodoo (neoprene supports, etc) before that, and postponed recovery.
She got me to stretch, stand on one leg, etc and watched how I moved. Eventually, she gently pushed her thumb onto the inner side of my knee cap—OUCH, THAT’S IT! It was immensely painful, but I realised that all the nagging pain was from this very specific area. It wasn’t like normal pain, where the source hurts most and it’s obvious what’s wrong and where it is.
She gave me some self-massage and stretch exercises, which helped. I still do them for a couple of minutes a couple of times a week, just to prevent a comeback.
Just got back from the dr and I'm off the road for 2 weeks. Can't bike or anything. I might still get in some walking just to keep my muscles active but no running or high impact.
Swimming is a good recuperative option. The worst I ever had such was just after the first marathon which was more run the first half, limp the second. Pay attention to what feels normal for you, I'm a 230+ LB person myself and have found that anything upwards of 10 miles starts really running the risk of being put down for a few days after. Good proper running shoes that fit your stride are a big factor too. If you're one to keep up on the ball of the foot having a high heel to it helps level out the impact, versus those that run more flat. There's a lot of weird mechanics to running, but at the start just taking a jog down the street and actively think about just how you run can give a lot of hints.