Shuffle up on the Injury Couch please.

[Dunder2004]

I have been encountering discomfort/pain in my knees after running for the last 10 days or so.

On Sunday night, (W3R1) I had pain during my run for the first time. I completed the run (probably should have stopped) but the pain in the aftermath has been significantly worse.

In view of this, I am going to give my knees some time to recover before going for gait analysis in the hope that there is an easy 'fix' to these issues.

I am hoping I will only be out of action for a week or so but I am not going to rush it.

[TurboTortoise Graduate]

Oh how annoying and worrying for you, but do not despair. It's quite a shock to the body, taking up running - I ached in places I couldn't imagine would hurt in the early weeks of the programme, but it does get better as you get stronger. It's worth having a few days off and making sure you are wearing the right shoes though. And I'd also recommend doing the NHS Strength and Flex podcasts (also voiced by Laura) or something similar on your rest days to build up your core strength.

[AncientMum Graduate]

Oh such bad news Dunder, still there's always room on the IC for one more. My physio recommended quad strengthening exercises to support and protect my knees and they really work. There are some good ones on the NHS site, or I posted some a while back. Hope you're back out there soon

[Dunder2004 Graduate in reply to AncientMum]

Thanks AM. I did read that problems with the knees that progressively get worse are, more often than not, related to some weakness in the quads.

Will check out your earlier post.

[Rignold]

Have you been doing your squats?

[Dunder2004 Graduate in reply to Rignold]

I have but I suspect the start of these niggles/problems occurred before my squats had any real effect.

[Wristy Graduate]

Have you had a look at your running form? when you run, are your feet both pointing straight ahead at the target or splayed around at 30 degrees? I had knee problems earlier on in the programme and it was, in part, due to not running straight. Might be worth having a look at next time, that's all.

[Dunder2004 Graduate in reply to Wristy]

I did notice that my right foot splays out slightly when I am walking but can't see anything when running. As mentioned, I am definitely going to have my gait analysed and that should identify any such problems.

[agedsnailspace Graduate]

A quick visit to the doc just to make sure there are no underlying issues that need addressing might be in order, too.

[Dunder2004 Graduate in reply to agedsnailspace]

I am working from home on Monday and my GP can fit me in so I guess it cannot do any harm.

[misswobble Graduate]

You're feeling it so things are changing. Rest up a little and then give your knees a bit of a stretch out in a few days. Get the bike out or go for a walk

Don't stop moving though!

I had pain for a while on the outside of my knee. In the end I just found I could run it off. It was better when I ran when when I didn't. Funny things knees

Take care

[Dunder2004 Graduate in reply to misswobble]

Went for a swim yesterday and just after was the best my knees have felt since Saturday.

As you say, knees are funny things. Yesterday I was walking around the garden in flip flops and it was fine but when I put shoes on, walking became immediately painful again which was the opposite of how things were on Monday.

[Dunder2004 Graduate]

Thanks Kat. A support bandage, like Tubigrip, looks like it could help.

[Snufflegruff Graduate]

Hi. The same thing happened to me at about the same time. Im prone to mild arthritis in my left knee, which lets me know its there every time I run. At the begiining of week 3 I had to take a week out after pushing myself to finish a run when my knee kicked off. I now allow 2 full rest days between runs, but also wont run unless Im sure my knee is good. Im now on week 7 and am running 25 mins each time, no problem. The good news is that your joints will get used to running. So hopefully with some rest you should be fine.

Good luck

[Dunder2004 Graduate in reply to Snufflegruff]

Noted thanks. Congrats on the progress.

[Blistersister78 Graduate]

The same thing happened to me at exactly the same point in the programme Week 3. I was gutted, and so angry, and frustrated with myself, I couldn't understand how I had picked up this injury. I thought my running days were over but thanks to this wonderful forum I got great advice mainly REST!!! Your body is telling you that it needs a bit more time to recover, and to adapt to you running. I rested for about 4 days and I am so glad I did because my knees got stronger and I was able to carry on. Now I am on Week 8 and graduation is in sight. Listen to your body and you will continue stronger than ever. Good Luck let us know how it goes. x

[Dunder2004 Graduate]

Just to say thanks again. It took me two attempts to get the right size but got my (Boots branded) "Tubular Support Bandage" and I can really notice the difference.

[Steve_L Graduate]

Hey, I wondered where you'd gone! I think gait analysis can't hurt, but take it easy and get better so you can be running again soon.

[Dunder2004 Graduate]

Thanks. Will do.