My road to a knee injury did not begin on the day of the accident or in the operating room. The first warning signs appeared in 2013, when I started running. After my first continuous 10-kilometre run, I spent two weeks relying on ketoprofen, yet I kept training despite the pain. Looking back, I can see how easily I confused determination with ignoring my body’s warnings.
This is a personal story, not medical advice. I am describing my own decisions, neglect and conclusions before knee arthroscopy.
The first warning signs I ignored too easily
In 2016, I wrote about the idea that a runner has to accept pain. Over the following years I dealt with injuries of different severity, but I did not always turn those experiences into lasting changes. In 2017, I decided to work on my overall fitness instead of only adding more kilometres. Consistent training contributed to a 2:55 marathon.
Later, general conditioning gradually disappeared from my plan. I trained less consistently and looked for fresh motivation: first in trail running, then in triathlon. Sport was still part of my life, but systematic work on whole-body fitness was missing.
Gdynia: the moment the problem stopped going away
During my second triathlon season, I travelled to Ironman 70.3 Gdynia. The day before the race, I hit my knee while driving a bumper car at an amusement park. Emotion and adrenaline carried me through the race the next day, but the problem did not disappear.
After a three-week break, I also started the Enea Bydgoszcz Triathlon. It was not a good decision. Another, longer break followed. I began having the knee diagnosed, but when the pain eased, I abandoned the process. Today I see that as one of the most important mistakes on this road.
The 2022 race after which everything changed
My plans for 2022 were ambitious, although my motivation was weaker. I ran without much of a plan, swam and cycled. My weight had risen from my former racing weight of 67 kg to around 72–73 kg, while general conditioning had long since disappeared from my routine.
Then came Ultrabies and more than 30 kilometres in the mountains. I ran with Ola at a calm, controlled pace. At the finish, I still had no idea what would happen next. That race nevertheless became another important point in the history of my knee.
What I want to change after this injury
My main conclusion is simple: I do not want to rebuild my fitness by adding kilometres alone. Before I return to running, I want to organise several areas that I had pushed aside too easily.
Running analysis and technique
I want to begin with a running analysis so that I know exactly what to work on. I have already completed my first assessment. When I return to training, technique should take priority over pace or mileage.
Supplementary exercises and consistency
I want to restore general conditioning, stretching and rolling to my plan. A single session will not be the difficult part; consistency will be, because that is precisely what was missing in recent years.
Responding instead of postponing diagnosis
I do not want to wait again until a recurring problem temporarily becomes quiet. After rehabilitation, I plan to return to a physiotherapist for check-ups, further guidance and work on areas I cannot assess properly on my own.
Returning without trying to make up for lost time
Once I am cleared to run, I do not want to recreate my old mileage or results immediately. The return should be gradual, with each stage shaped by how my knee responds rather than what I already want to see on my watch.
Fitness as part of the plan, not an optional extra
The biggest change should be my approach to supplementary exercises. I do not want to do them only when there is time left after running. They need to become a permanent part of the week, just as important as endurance training itself.
Summary: my road to a knee injury
My knee problems were the result of a long chain of decisions: ignoring early warning signs, dropping supplementary training, racing despite an injury and postponing diagnosis when the pain briefly eased. Running itself was not the only part of this story.
I cannot undo those decisions, but I can change the way I return to sport. I want to rebuild my fitness patiently, with greater awareness and without chasing performance at any cost. That is my most important conclusion before the next part of the knee arthroscopy story.
Originally published in Polish on 25 February 2023. English translation updated on 26 September 2026.