Week 4 knee pain

[natblonde]

I have just managed week 4 run 2 without stopping- yay! it was hard but think my breathing is improving. Unfortunately my knees are starting to hurt - any advice, should I do exercise between runs or rest them? I really want to do this and don't want my creaky knees to let me down.

[mum2theboys Graduate]

Well done on the running on WK 4. Yr certainly doing well. My knees became a prob early on. I looked on you tube for stretching exercises before and after a run. I've not had any probs since. Prob teaching you to suck eggs. Good luck.

[Tintin1 Graduate in reply to mum2theboys]

Hi, do you mind me asking which exercises you ended up doing ( or website address) thanks

[mum2theboys Graduate in reply to Tintin1]

Hi, can't remember video now as so long ago but I stand with feet apart and lean over to one side as though I'm trying to touch toes. Both legs. I then stand behind the sofa hold on to the back, bend one knee while stretching other leg behind me then swap legs! I stand tall tuck one leg behind the other and bend over with arms trying to reach down to touch toes. Then change legs.Lastly i lift my leg by the ankle behind me andpullbent leg up to my bottom. Hope that makes sense. Otherwise look up youtube and type in stretching exercises. Best thing I do before and after a run and have not suffered since with knee pain. Good luck!

[Genome911 Graduate]

Congratulations on your progress! It helps me to concentrate on gently landing- no clomp clomp running (I use barefoot shoes for that reason- cannot land hard or else.) The cause of knee pain in runners, depending on where it is, can also be from outside the knee, like the IT band that runs on the outside of the thigh. My old coach was all about foam rolling & core activation (bridges, etc) before every run. Might help if its not the knee joint.

[Jellymum Graduate]

Hi Natblonde, I've had creaky knees for years but since I've been running they've improved - at the start of c25k I did the 'quadriceps ' exercises at this link and continue to use them when I notice the creaking.

coolrunning.com/engine/2/2_...

Also getting proper trainers helped (with gait analysis). Mind you, if it's very painful rather than 'niggly' it probably would be best to take a bit more rest - a short rest will not undo the progress you have made so far. Good luck

[natblonde Graduate in reply to Jellymum]

Hi Jellymum,

Thank you, unfortunately after a weeks rest and then completing w5r1 (I did it!) my knee was so painful I haven't dared run since. My husband thinks running is too intensive for me, I am about a stone and a half overweight but thought that shouldn't matter too much. I am currently doing wii active 2 four times a week and my knees are fine so I am going to take up c25k again soon. I want to be a runner!!!!