Knee and ankle pain and swelling

[Kirstonc]

I’ve just completed week 4, my knees ache and ankles swollen. Why? I soooo want to complete the rest of this process

[nowster Graduate]

Knees aching is common. Swollen ankles aren't. Rest, elevation and icing of the swollen ankles. You probably don't want to run again until the swelling has gone down.

Are you perhaps over-striding?

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

The impact of running causes damage to legs and joints that are not strong enough to withstand it. Follow the advice in the guide on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

You might need extra rest days between runs.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Enjoy your journey.

[GoGo_JoJo Graduate]

There could be so many reasons for this.... are you overweight? Are your knees particularly weak? Are your shoes too tight? Too small?

I would definitely start by reading the guide to the programme, make sure you're not pushing yourself too hard

healthunlocked.com/couchto5...

Give yourself a day or two off, then start back slower.

Maybe consider doing some knee strengthening exercises. Maybe get your shoes checked for size at a running shop.

You can still complete the programme, you just might have to slow it down a little. 👍🏻

[Kirstonc in reply to GoGo_JoJo]

I’ve been doing PT and weight/strength training for 18 months, I’ve probably got a good stone to lose but no super overweight. I’m doing as I’m told as per couch to 5k guidance with Jo Whiley in my ear

[GoGo_JoJo Graduate in reply to Kirstonc]

That's good. Are you going slow enough? Could you hold a conversation at your current pace?

Do your ankles tend to swell on long walks too?

[Kirstonc in reply to GoGo_JoJo]

No they don’t usually, I’m buzzing doing the runs I’m hoping it’s just new use of muscles, ligaments etc. I’m a nurse so spend lots of time on my feet

[GoGo_JoJo Graduate in reply to Kirstonc]

Are you doing your runs after a long shift on your feet?

It is likely just everything adjusting but maybe try to do a run either before work or on a non working day, see if there is a difference. Might be just overall fatigue 🤔

[LVLady]

Your body may be saying you are doing too much, too often. I tried the C25K last year, got to week 7 and right ankle started to swell, I had to go get it checked and was diagnosed with tendonitis, needed to keep it elevated, it took 4 weeks for the swelling and pain to go. I’ve started C25K again with some proper running trainers and I now make sure I have 2 days rest in between runs. Today I start Week 9 and so far so good.

[Beachcomber66 Graduate]

I had to switch to really low cut running socks on C25k. I think that they helped keep the swelling down. Definitely an “early days” issue with me and it disappeared quickly. 👍

[Kirstonc in reply to Beachcomber66]

I’mHoping it’s just because it’s a new exercise, I’ve been doing PT and strength training for 18 months, but this of course is a different impact.

I’m wearing good ASICS trainers and running early morning on work days

🤞🏻