Coming back too fast is the most common reason a knee problem flares up again. A gradual, planned return gives the tissues time to adapt.
Start with walk-run intervals
Short running intervals mixed with walking let you test the knee without overloading it.
Use a simple pain rule
Mild discomfort that settles by the next morning is usually acceptable. Pain that builds during the run or lingers is a sign to step back.
Keep up strength work
Squats, step-ups and calf raises two or three times a week support the return to running.
