The rehabilitation of my knee is continuing and it seems to be going in the right direction, although I am still getting some degree of pain and stiffness.
Since the run on Thursday I have had a swim and another short turbo session. The swim was ok, although pushing off from the end of the pool hurt and the turbo was fine.
This morning I went for another 20 minute run, this time I decided I was going to try and ensure I ran properly, not run on the outside of my foot like the other night, and I would lift the pace a bit for a km to see how it felt.
Well, the first km was ok pretty steady and all felt ok, a little tight in the knee but nothing to worry about. The second km I lifted the pace and did a 5 min 25, whilst by no means flat out it meant I had to work harder than before, again I felt no real reaction to this. For the rest of the time I just backed the pace down and trotted home.
If I am honest I am not sure exactly how long this whole process will take, whilst at times the knee feels fine, others it is stiff and a little sore.
I am still using the foam roller to stretch the ITB and I have also added foam roller exercises for hamstrings, quads and calves as well into the post exercise routine, hopefully I will benefit form this going forward.
I am due to visit the physio again this week and hopefully that will be my last visit and from there on I am hoping just to build back up again.
As for the Ballbuster in November, I really don’t know if I can run 16 miles at a good pace, I have basically lost a months worth of what would have been good hard training and currently I am not doing more than 20 minutes, I will have to see.