Maybe it's an overuse injury re the leg muscles since you have been out for a while. In which case take it slow, ease up on the 10km runs, build up your strength slowly. Smaller strides. Massage the legs nicely with foam roller, hands or other objects.
This is exactly my situation in December.Fell off my MTB (again) and stuffed up my shoulder so it looks like I'm going to be doing a lot of running over the next few weeks seeing as I can't swim or cycle outdoors until my shoulder has healed
Hope you heal up quickly!!
I'm doing it. It will be my first Dischem and first race of the year. I hope it won't be too bad, I've been running over the December holidays, but only 5ks at a time. Otherwise I see a lot of walking on Sunday....
) when the glutes are tight it can effect the ankle that messes up the calf that messed up the knee.According to thisunless you have a knee injury/bad knees already running makes your knees stronger.
I'm no expert but I only really worry about things that only effect one side of my body, if both knees/claves/quads etc hurt I follow RICE Rest Ice Compression Elevation because it is normally an overuse injury. In the knee its prob an inflamed tendon but if it gets worse see a Physio (the doctor is going to give you anti inflammatory and send you to physio).
I pretty much always do stretch 5 https://www.self.com/gallery/best-stretches-for-knee-pain for my knees after a long run (I should before but don't) when doing this stretch you will hear a pop in the knee which releases the pressure and feels amazing. Foam roll as much as you can and do the full Foam roll guide(I like this one for reasons
I managed a half decent Parkrun last week. First Parkrun in the two years.
It's quite the site seeing 100kg 41year old trying to keep up with the front runners
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