returning to running after jumpers knee

Question
Hi John
Have read the related articles but wondered if you could help.
After training 6 times a week approx an hour each session, my husband and I ran a long distance trail of 102 miles over four days. After first day of 30m, my knee felt stiff and for the rest of the run I felt taping it below the kneecap gave support and helped. after finishing I had a problem with my ankle on other foot and saw physio about that as knee pain had disappeared. With 10 days rest started running and knee was fine but on 5th day of flat surface short distance running (probably should have had a rest on returning to running sooner than day 6)knee was sore - don't know whether was due to slightly undulating surface or whether was early morning run after late evening run the day before.
Anyway, iced and anti-inflammatoried but very painful next day. After day of rest was able to run day after that. Few days later was sore when cycling up steep hill and seeing physio she said Jumper's knee and brokee down scar tissue in knee - no misalignment in knee just from excess mileage and perhaps wearing backpack -since then - 5 days ago have felt pain every day walking, today feels good but when to start running and should it be on soft surfaces or for only short distance or should I get used to walking undulating and hills before running? Also, is it normal to have been 'put back to square one in terms of not being able to run and in pain' from a physio getting rid of scar tissue? would be so grateful to hear your thoughts as am sort of ready to either run on flat perhaps or maybe better to walk up and down some hills first?
Worried as am committed to running the GR10 in the summer and only 8 weeks away which will work out approx 20 mountain miles each day - any tips on injury proofing for future would be gratefully received too!!!!
Zara

Answer
Hi Zara
Your body is talking to you.I can hear it here all the way from albuquerque.It is saying GIVE ME A BREAK if you want me start and finish the GR10.You have to remember and never forget that without rest and recovery there is no growth and healing.My recommendation for you is no running or walking for two weeks.I would mix stationary and out door biking with no heavy intensity.You have to let things heal and get the musculosketal system back into alignment.I would also recommend ice baths with 2 bags of ice in a full cold tub for twenty five minutes 2 to 3 times a week for the next couple of weeks.These are the gold standard for beat up bodies like yours.Forget the physio.Save your money.Also hot epson salt baths with 3 to 4 cups a half hour before you climb into bed.You also want to take 500mg vitC with your 3 meals a day to enhance recovery of tendons,cell structure,connective tissue,also like gold for active athletes.Take NO MEDS,they just mask what your trying to listen to and address.Do you remember the song  back years listen to your body talk.Yes back to square one if you don't stay on top of things that start to surface from time to time.Any other questions just get in touch Zara.

All the best

John