So it's now been 4 weeks since my knee op. The rehab has been going ok, though I feel the progress is frustratingly slow. I know I'm probably just being impatient, but it's been 4 months since I've been able to move any faster than a brisk walk!
I'm even starting to miss simply the act of running, which is something I thought I would never say.
Slow Progress
At the start of last week I tried the cross trainer (elliptical machine), and it did not go well. My knee was painful almost immediately, and so I didn't get very far. I also tried some very gentle resistance work in the gym: leg extension, leg press, hamstring curl etc. This also didn't go particularly well, and I could barely move the leg extension with the minimum weight of 5kg.
It was pretty depressing, especially since just before the operation I had rehabbed back to a comfortable single leg extension of about 50kg.
It's debatable whether the leg extension does more harm than good if part of a long term training programme, and it is no substitute for squats. However, when you're injured or wanting to isolate your quads, it works pretty well.
However, I persevered, and by the end of the week I was comfortably maintaining a decent pace on the cross trainer, and making small increases in the resistance work.
I can walk almost normally now, though it's sometimes still a bit awkward after I've been sitting a long time or my leg is tired from the gym. I still feel running is a long way off yet though :(
Quite a few people have asked me if I think the operation has fixed the issues with my knee. To be honest, no idea. Right now, it feels more or less the same, but there is still a bit of swelling restricting the movement, and my quads have atrophied again. So I won't really know the actual state of it until it's completely healed, and I've built up my quads again.
Missing Running
Been 4 months since the injury now, and I'm starting to really miss running, never mind OCR or racing. In the past I rarely looked forward to simply running, and only saw it as a means to an end. OCR is 70-80% running, and so to be good at it you need to be a decent runner. As a result, my training would naturally involve a lot of running.
Now that I can't currently run, and haven't for the past 4 months, I actually really miss it. There is no exercise substitute that offers the same level of cardio benefit and freedom that running provides. With cycling and the cross trainer, I struggle to get my heart rate up, or at least struggle to keep within specific heart rate zones. Rowing is a decent cardio substitute, though I find it a bit boring and I need to be in the gym for it.
With running, you can just grab your running shoes and go. Wherever you want, however fast you want, on whatever terrain. The freedom of whatever route and speed you want, at the same time as getting in a great cardio workout.
The Pentlands
I can't wait until I can go a random run up the Pentland Hills again. It's so quiet compared to the nearby city of Edinburgh, and the views are awesome. It's more than that though, it's peaceful and relaxing up there.
The view from a run up the Pentland Hills from last year.
I certainly don't mean physically relaxing haha. Within about 15 minutes your quads will be burning and you'll be struggling to breath.
What I meant is that you can just turn your brain off, free from the stresses and worries of work and everyday life. All you are thinking about is your route along the ridge line, concentrating on your footing during a steep descent, or fighting the urge to stop because your lungs and legs are burning.
If you're reading this, and have previously dismissed running as boring or not really your kind of thing, then maybe give it another shot. I've certainly changed my views about it over the last couple years.
If your regular running route was always the same mundane city streets near your house, maybe mix it up with somewhere more exciting. Or find out where your nearest trails and national parks are. Trail running is a lot more varied, fun and a lot less stressful on your joints than just pounding the pavements for miles.
Unfortunately for the meantime, I'll just need to settle for the cross trainer and rowing machine :(