After Runners knee!

[Sarahlovesbadfood]

I am a very heavy women and did all the wrong things when I started jogging. I wore very old trainers, ran up and down hills and pushed myself way too fast way too soon. Only after about 3 times of doing w1d1 I gave myself runners knee and it's been about 2/3 weeks now of no jogging, ice packs and resting my knee. It now doesn't hurt, I still feel a little stiffness.

Next week I'm going to try and start to jog again, I have bought better trainers and planned a route with no hills and it's all on grass. Has anyone got any other advise that may help. Thanks

[useitorloseit Graduate]

Extra rest days and as slow as you can without falling over.

[Sarahlovesbadfood in reply to useitorloseit]

Thanks!

[Steve_L Graduate]

I had a niggle with my knee. I found tubular bandage over it helped enormously.

[Sarahlovesbadfood in reply to Steve_L]

Thanks will check it out.

[mfamilias Graduate]

Flat ground and good trainers sounds much better I'd say you should run more slowly - you're always going faster than you think you are. Try to strike the ground mid-foot rather than with your heels or with your toes. And if your knee gives you any jip, listen to it and give it a little more time to recover...

[Sarahlovesbadfood in reply to mfamilias]

Thanks

[AdamB Graduate]

At this stage take it slow - and then go even more slowly. It's all about getting the time in running (as opposed to walking). The distance covered doesn't actually matter. Once you can build up the length of time you can run for without a rest walk, you can then start thinking about the distance.

[Sarahlovesbadfood in reply to AdamB]

Thanks

[GoogleMe Graduate]

What everyone else has said... think running motion not necessarily faster than walking.

[Sarahlovesbadfood in reply to GoogleMe]

Thanks

[GoogleMe Graduate in reply to Sarahlovesbadfood]

Just another thought - it might really benefit you to do some knee strengthening work on your non-running days - yoga, NHS Strength and Flexibility podcasts (with Laura from C25K) or something else.