How long do you give knees to recover? - Bridge to 10K

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How long do you give knees to recover?

So I've always had dodgy knees and part on my aim for c25k was to run 30 mins 3 times a week without sore knees! I have sort of managed that with a combination of slow running, proper running shoes, stride short and as light as possible. However...for the past week or so they have definitely been getting more aggravated. I'm not limping or anything but even when I am lieing down I am aware of their angry grumblings and now can't crouch down without feeling 100 years old. I feel like it is time to take something between a longer rest day and a break. I'd love to know if others have overcome tetchy knees as I don't want to give up running. And in the break- is it best to do nothing at all?

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I’m no doctor, or sports physio, but the worst thing you can do for your knees is nothing. I had knee pain for 30 years and am now pain free. Have you been doing the knee strengthening exercises? How long is difficult to answer, when the pain has gone is the half obvious answer... then run very gently for a while.

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Thanks. And you are now pain free because of the knee strengthening exercises do you think?

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Has to be, I’ve not changed anything else. Running does impact the joints and I believe the strengthening work has enabled my dodgy knees to use the impacts to strengthen some more. Core stability also has an effect, so I’m now gonna start planking and then attempt a sit up!

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Sounds like a plan. I've started using the strength building workouts on the Nike app and they are very keen on a sit up! Will just try being more diligent on knee strengthening than I have been and see if I can follow in your footsteps

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I had a setback early in C25K because I was dumb on a beach on a rest day and twisted it... wore braces for a few runs, which isn’t ideal, and when I removed them the pain had gone, something I wish I’d been able to do years ago.

Nike does love a sit-up and I can do precisely 0 of them 😂. Planking will help and I did the 50 press-up challenge which was an accomplishment if not fun! Not maintaining that, but a couple of 10s a day is still in my regime. I’m following NRC 5k race plan at the moment and it throws in the odd workout from NTC, I do a couple of others too. I think that the “better athlete” 5-6 days plan on NRC uses NTC 2-3 times a week and leaves runs at the frequency we are used to. NTC plans can include running, but tend to only throw in one a week.

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Yes, I'm just exploring the two apps. I started a plan but I don't think I am ready for that yet. Going to give it a week of exercises, the odd workout and see how they feel after that. You and Tartancat are an inspiration so thanks for both your replies - I love reading your wise words!

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That's one more sit up than I can do ;)

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😂 still a work in progress... apparently women often lose the ability to do sit-ups during pregnancy... not sure what this middle aged bloke’s excuse is though

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I had knee pain in week 2-3 but took ibuprofen and ran through it. But I knew it wasn’t anything serious and I just needed thigh strength (on advice of physio at work). It depends on the cause. If it’s more sinister, try a few days and see how it goes.

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Thanks. Im hoping for a couple of days. I just want to do the best thing for the bigger picture

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Definitely do knee strengthening exercises.

I injured my knee lat year (running pre-C25K when I had no idea what I was doing). The doc reckoned it was a small tear in my cartilage, but I could hardly walk.

The physio gave me exercises to do, and 2 weeks later I was able to run again. I've continued with the exercises as part of my warm-up routine, and haven't had so much as a twinge since.

Good luck with your knees!

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Thanks Tartancat. I need to crack on with knee strengthening I think from your feedback. I have been doing them - not enough though. I'll give it a week and see how they feel after that. Thanks for the support

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Try doing exercises to strengthen your glutes as well as knee strengthening exercises on your rest days and you might find some improvement Monica. Good luck

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