Advice for returning after an injury?

[lelamonzz]

I just went back to rowing after about 3 months of tendinitis in the knee. No symptoms anymore, but it will ache after a few hours of vigorous training. However my split is not what it used to be. I used to be able to hold a 2:25 but now they are up in the 2:50-3:00. I am a novice, F, about 5'3 and 100 lbs. Any advice would be appreciated as the spring racing season is coming soon!

[hjs]

I just went back to rowing after about 3 months of tendinitis in the knee. No symptoms anymore, but it will ache after a few hours of vigorous training. However my split is not what it used to be. I used to be able to hold a 2:25 but now they are up in the 2:50-3:00. I am a novice, F, about 5'3 and 100 lbs. Any advice would be appreciated as the spring racing season is coming soon!

Be patient, once you are training again, the splits will come down rapidly.

Nmr one now is staying healthy. Accept your current level. Warm up very well, start out slowly and keep the sessions short ish. If that feels good after 1/2 weeks slowly build de meters and let the pace go by itself. After 6 weeks orso, if you knee holds up, you will be well on your way.

[H2O]

I had knee problems a while back (for 2 years!). Finally I got rid of them by going to the gym and doing leg extensions.