Week 4 run 2

[jessicas93]

Hey guys I've had to stop running for a week due to having really bad knee pain and hip pain any recommendations for the pain I work 12 hour shifts too and I know that doesn't help I don't want to give up

[davelinks Graduate]

Yes, read yesterday's post and replies of Graduation running being put on hold...

[boptillyoudrop49 Graduate]

Sorry to hear it Jessica. I'd take some ibuprofen for now and avoid stairs or when you have to use them, avoid standing with full weight on 1 leg too long. Where is your knee pain - below the knee/on the kneecap, outside of knee, inside of knee? Are your knees swollen? When do you feel the hip pain?

[jessicas93 in reply to boptillyoudrop49]

It's goes from my kneecap right down my calls

[boptillyoudrop49 Graduate in reply to jessicas93]

I haven't experienced hip pain and I can't advise on that. The calves will be muscle strain. Rest should sort that out. Get out a rolling pin and roll up and down the sides vigorously with pin at an angle. Then do the same on back of calves pin held straight across to warm your muscles. Not sure which stretches you can do without hurting your knees. When you are pain free, do some muscle building exercises alongside your running.

leave the knees to heal. You could try a knee brace during the day and exercises to combat runner's knee. Never do an exercises that causes knee pain though. If you can find my Life after Laura iii/iv post on my profile, I mentioned the exercises which helped me.

When you run again some things can help: you can try running with a knee brace to help support the knee and keep it properly aligned. If your patella tendon has tracking problems, moving from side to side as you run, a patella strap can help. It is an adjustable strap that goes round your leg, just underneath the kneecap. Worth a try maybe.

For your shins you could look at compression socks. I just have the compression sleeves since I want to use my regular socks. The sleeves are socks minus the feet. Obviously you would find it difficult to wear all 3 things at once but have a look on amazon, read some reviews and see if any of that might help. After you run, consider doing the stretches for after running here on this site and get your rolling pin or masssage roller out again.

For hip pain, I think possibly it is general lack if muscle strength so doing something like the strength and flexibility programme on here might help.

In the meantime I would go for walks if your knees cooperate. Take care of yourself.

[boptillyoudrop49 Graduate in reply to boptillyoudrop49]

Gosh sorry about all the tipos, will definitely check my posts before posting in future

[Phoenix891119 Graduate]

I am on week 4 too and have found my hip quite painful after the first running. Hoping it will be better on Thursday for run 2.

[HelsbelswhatamIdoing Graduate]

I could've written this post! Jessica93 I've just done Wk4 r2 too, in wind and rain. Left hip and right calf feeling very sore. I'm guessing for me it's about building up strength and flexibility particularly in hip so i will check those programmes out. Be kind to yourself, I rub ibu gel on after my shower, don't know if it works but psychologically it helps. You're doing really well, and if you need to take a break, maybe take an extra rest day if you can manage it. Good luck!

[jessicas93 in reply to HelsbelswhatamIdoing]

Thankyou