I really don’t want to take time off but I think that I need to, my knee pain is still there and has moved on to the other knee now (over compensating I think) I’ve tried ice packs, strapping my knee and nothing has worked. I completed week 3 on Sunday but my pace is still very slow even by my standard so I think I will take a week off and either go back to the start of week 3 or if I’m up to it start week 4!
I have been trying to do research, I don’t know if my trainers are the problem but as they are new I really don’t want to replace them, can you get insoles to help with this problem?
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Bexd12
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It's tough to take a break when your body hurts but you're worried about losing progress. But sometimes it really is the best thing for it and even after a week's rest I found I was still ok to continue where I left off. You're making your body work really hard and sometimes it just needs time to heal. Remember you don't need to finish the programme in exactly 9 weeks, do it at your own pace
Everybody on here will tell you, slow is good! You're building stamina, don't worry about speed, speed will come later.
There could be various reasons for the knee pain, shoes being one of them and insoles can help that (depending on the issue). Get yourself a gait analysis done at a running store and they'll be able to advise on the shoes.
Sometimes tightness in the legs can also cause knee pain. My knees always feel better after some hamstring stretches. I like to do these after I run nhs.uk/Livewell/fitness/Pag...
If nothing is working though I'd suggest talking to your GP for more advice.
It could be down to over pronation, did you have a gait analysis done when you bought the new shoe's, you can get orthotIc insoles to go in the shoes, but maybe best to see a podiatrist.. see the link below
I would suggest proper gait analysis to check your shoes are right - they may be new, but if they are contributing to physical problems you need to ditch them
Also, there are many strengthening exercises on the web ( and on the NHS site) which can help over time. The pain may be manifesting itself in your knees but the root cause may be elsewhere in your muscles - always best to seek some professional help.
As the other Wise Ones say, definately get your gait analysed. I had mine done and got the shoes they recommended. I have 'well dodgy' knees and had never been able to run before but wearing these shoes I was able to go through from Week1 to Week 9 with no problems at all. Be kind to yourself and rest to allow your knees to heal, both of them! If one is sore the other leg had to compensate so it's no surprise you end up limping on both legs (not easy!). The plan is to get you running 3 times a week, if it takes a bit longer than 9 weeks So What! You will still be a runner at the end of it. Good Luck!
I agree with davelinks - (1) get gait analysis done at a running shop (should be free) - if they spot something, great. (2) Go see podiatrist and/or a sports physio.
agree with other posts but would add ,if you are worried about having time off, try swimming or cycling to keep your fitness routine without putting much weight on the knees.
I injured myself last summer (it was exactly a year today I graduated!) but carried on through the pain and didn't give myself the time I needed. I was forced to have s much much much longer break and am just getting back into it again. Look after yourself and take a week off or 2 now so you don't need 4 months off in the long run!
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