Yesterday my friend and I decided to swap our run day for a strength training day. I devised a fairly simple routine focusing on muscles used for running. I was excited to do some strength after not doing any for about a month.
Our routine was 2 sets of 8 reps of the following: Squats, Curls, Dead Lift, Triceps Extension, Lunges, Push-ups, Heel Raises, Dumbbell Rows, Good Mornings, Superman and Crunches.
I was good until the first set of lunges. I went into the first lunge and thought I was going to fall down. I had intense pain in my left knee. I started to try a second and decided that I couldn't do them. The second set of squats hurt, and I didn't even attempt the lunges. I used a foam roller on my knee instead.
On the way to the train I noticed that going down steps caused intense pain, while going up caused some, but not as bad. I started to worry about my running plan. What will I do if I have a serious injury? How can I continue running? Will I make it to my 10K?? I put myself into a bit of a frenzy about this.
I decided when I got home that I needed to calm down. I needed some good old RICE. So I did. I took a bath to relax first then I elevated my leg on a pillow with some ice and an ace bandage and watched TV with Jonas. I tried leaving it wrapped in bed but that didn't last long. I put some Biofreeze on and slept just fine.
I thought I was OK this morning. I was able to do the steps to the car without much issue, but getting out of the car at my mom's I realized I was not OK. So I snagged a knee brace and some Aspercreme from her and went onto work. The stairs on the walk were killer, but I figured out a way to do them without causing pain in that knee.
I'm resting today and possibly tomorrow. We'll see how the pain is tomorrow morning. I did some reading about the type of pain and where it's located. While it says that some non-impact activity is okay if you ice for 10-20 minutes afterwords, I should say away from impact activity, ie running for a while.
My question is, how long??
Sure, I set up a 10 week training program, and there are 8 week ones out there... but I think I need the 10 weeks. What happens if this doesn't get better? When do I seek medical help? Is this going to completely blow my 10k training out of the water?
I'm trying to think positive on this... really.