Hi people,

Seeking for your experiences on how to recover from knee and ankle injury from running. I know that I have to rest these joints, but it feels like it's taking too long to recover I feel bit scared.

Bit of background, I'm just half or 1kg overweight mid 30s. I run for health, no serious target or anything. Usually 30 minutes in the evening every 2-3 days while waiting for evening rush traffic to clear. Started this habit feb this year.
I might have pushed it bit too much for me when I try to run with faster pace last month. It has been like 3 weeks now with this pain.
It wasn't that painful in the beginning - just dull pain in front of knee and upper knee when I really strain it, so I try casual walk around taman, to my surprise it became worse lol. Now my left ankle is all stiffed up.

And what other exercise I can do in the evening that doesn't involve walking?

see doc to address the pain. 3 weeks it too long dy.

for workout, can look into bodyweight workouts and low impact workouts until the knee pain is addressed

https://www.youtube.com/c/thekneesovertoesguy

do this knee work out. fixed all my knee problems especially single leg deep split squat

1. Get professional opinion - Doctor . always.

2. Physio / rehab

3. Massage

4. Stop weight bearing activities (running) for a while. Focus on non weight bearing such as cycling and swimming .

5. Go to the gym to strengthen your muscles .

Anything just ask. Me an ACL survivor. Not operate. But managing .

Have you tried rowing machine? Elliptical trainer seems not quite low impact as I thought.

i did this exercise together with a group of friends back in 2018. the pad was too high for someone of my weight at the time. permanent right knee injury after that. ever since then i cannot apply pressure on that leg, going up and down became a cautious endeavor.

all the doctors i consulted they all say only way for the gel between the knee to heal back is to loose weight and do exercises that doesnt apply pressure on the knees.

maybe your running form is incorrect causing knee pain

Can , but it doesn’t interest me. I use a roadbike to cycle outside.

Those fixed cycling machines are bad for your knees because of the static position.

If actual bike, you can compensate with body position

TS, this. Good advice esp cycling and swimming for recovery till your pain is gone. If you want slow run, run on grass padang as the platform is soft

Do more lower body weight training to kuatkan otot kaki. Long term benefits u will gain too

yes confirmed. i do heel strike. my bad.

this is a good point that I have not considered. thank you.

Even walking I'm not sure is good for me at the moment. I'm looking into calisthenics to do at the park in the evening, but not sure where to start. All the youtube videos seems to aim to people who already know what they're doing.

1. I have 100% been where you were. You can go acupuncture, chiro, use muscle relaxant, massage etc and it will still nag you. But I'm back on my feet and hitting half marathons on a weekly basis now. The 'cure'? thanks to Covid lockdowns - 1 YEAR absolutely no running at all - then 1 fine day decided to resume running, viola! The nagging knee pain is gone - so yes, REST THOSE KNEES! But no single human is the same, what took me a year+ could be lesser or more for you.

2. You can do the One Punch Man routine, minus the 10KM runs. 100x sit-ups, push-ups and squats. <- I did that, got the V-line in under 3 months. The problem (for me) is not the quantity/reps, is the discipline to do it everyday. First month build up from 10x (serious ah, when you gemuk and just started, 10x already very sakit) to 30x to 50x, second month push to 100x. Fell off the wagon after 2 bouts of influenza, can't find the ooomph to kickstart again (malas le tu) but 100% can be done at home, or the park, gym too if that's your thing.

anyhoo, keyword to fix your knee - REST - DON'T STRESS it

Focus on recovery for your legs. Best don't do any sports/exercise that stress it further. Nanti sampai injured hamstring and lower back, malam tido also susah ☹️

I do not know about others. I go with kawan kaki badminton once every 2 weeks to public air panas and soak full kaki, advice by sensei urut. Aids our recovery n jarang visit sensei urut anymore 😬

Calisthenics, just start with basics. Kuatkan badan, build up proper form and endurance first. Most important is try to stay injury free as much as possible, else you will be put off with any exercise or sports foreva

What running shoe are you wearing? Serious

I am fat... 95kg at 160cm ....

I have all your problem, almost mostly all of them.

How i did now is to slow down the pace, and raise the gradient.
Yes, I do climbing now... no shock to all the joints. and still maintain good heart rate...

I do started marathon as well, but 5km, next target will be 10km marathon... each marathon done, will be joints pain for 1 week++

get running and/or walking shoe that fits you, go to shop that has Gait analysis to find out which shoes works better to support you. helps me out a lot when i switched to new running shoes that suits me.

I does hiking 2-4 times a week. Used to have those knees pain, consulted TCM, tit tar, taking painkiller. None works.

After reading some article, go for vitamin c intake and above average hydration (lemon water) is the savior to my knees today. You can try, nothing to lose.

get some ankle and knee guards... if continue to hurt, do xray checking

hope this helps

Glucosamine + fish oil solve my problem.

2 time a week futsal.
2 time a week badminton.
once a week rock climbing.
once a week water polo.

Futsal and badminton give me a lot of pain.

At the moment kindly wear ankle and knee guard or else go to the doctor to check