Spot it early
- Pain at the start of training that eases, then returns after
- Soreness to touch on the shin or just below the kneecap
- Stiff first steps in the morning or after sitting
Do this now
- Cut intensity, not all activity. Swap running for bike or pool
- Calf raises. Bent knee and straight knee. 3 sets of 12
- Isometric wall sits. 3 rounds of 30 to 45 seconds
- Ice after sessions if it helps. Short and sensible
Three warm ups that work
- Pulse raise. Skips or pogo hops. 60 to 90 seconds
- Dynamic hips. Leg swings front and side. 10 each
- Ankles and knees. Heel raises. Knee drives against a wall. 10 each
One load rule
- Add no more than 10 percent per week. Distance or reps or jumps. Pick one
When to get help
- Pain that lasts more than 48 hours
- A limp
- Night pain
- Swelling that does not settle
Your 10 minute pre-training plan
- Skips or pogo hops 90 seconds
- Leg swings 10 each way per leg
- Heel raises 2 sets of 12
- Wall knee drives 10 each side
- Calf raises. One straight knee set of 12, one bent knee set of 12
- Wall sit 30 to 45 seconds. Rest. Repeat twice
Keep the effort light to moderate. You should finish warmer, not tired.
