Sore Knee.

[Twiglet78]

I am supposed to run week 2 day 3 tomorrow but my right knee is sore so I will have to rest it. I am feeling a bit fed up about this because I can't afford to slow down or stop yet, my body is just getting used to doing some exercise. Anyway it can't be helped, I will have to listen to my knee, I just hope it feels better soon.

Do you think swimming will be ok until my knee feels better? I want to keep up the exercise and I don't think swimming will be as high an impact on my knee. I am rubbish at swimming though and it really tires me out, but I have a pool and the sea so I have no excuse not to try. Or, shall I rest my knee completely and do nothing until it doesn't hurt anymore? Any advice would be appreciated.

[gracecassar Graduate]

I also had knee problems, make sure you have the best trainers you can afford, some advice that it is best to run on grass, do not stamp your legs to the ground when you run and do not run fast only a soft jogg for now. Speed comes later. Do not stop but I do 10 minutes of the walking warm up instead of five and found that it helps. Good luck.

[Fat_stab Graduate]

Hi and sorry about your knee.

Try a swim if it hurts stop. If it is okay then swim. After all some exercise is better than nothing.

Another option could be power walking? Use the same Ap but power walk rather than jog? Less strain on your knee and joints and can do the walk more frequently.

A

[Hidden]

Crawl is better than breaststroke if your knees are sore. Or walk, but try to avoid going down steep hills. I find running or walking on a treadmill is kinder to my knees, if you have access to one. Good luck! It does get better. My knees were quite dodgy but I'm on week 9 now and they have improved loads.

[Madge50 Graduate]

Hi Twiglet, I hope this is helpful, I'm sorry I'm not understanding your sentence 'I can't afford to slow down or stop yet', the plan is a guide, you don't have to do 3 runs a week , I would say take at least another rest day, you're doing really well, slowly but surely will keep you going.

3 runs a week was too much for me, I got overuse injuries, and ended up taking ages (over a year) to graduate. I now run twice a week, which suits me. Rest is as equally important as the exercise (of any kind). Swimming is good, but again don't over do it. Plus, as above, if you can get, your shoes checked out - once the soreness has gone.

Give yourself a break, you are fantastic, you will get there. Hope your knee is better soon.

Mx

[Steph88 Graduate]

Hi

I'm sorry about your knee. I have a sore knee too and although it is frustrating to let it rest I had some weeks where I only did one run a week. It did mean that I could progress steadily (just 2 runs left ☺️).

I thought I'd write because I gave up the running plan after week 3 earlier in the year because of my knee. I ended up having an MRI scan which didn't show up any problems. What caused it for me was weak glutes and core which meant that my pelvis wasn't stable when I ran which then pulled in my knee. Solution? Regular exercises (at home, no gym needed - Laura does an nhs app for this too) to strengthen and crucially for me, use a foam roller (not expensive) to regularly (especially after runs) ease off the band at the side of my leg connecting my hip to my knee (don't go too near knee or hip). You know it's tight when it really hurts with just a little pressure.

Of course your knee might have something else going on but I thought I'd let you know in case it helps.

I've had years and years of low grade injuries stopping me from doing any but gentle exercise. My experience has been it's far more productive to be kind to yourself, swap low resistance exercise for impact exercise when your body needs it but do something to keep it moving forward.

Good luck!👍👏

[neuropsycsci Graduate]

Swimming is great exercise when you're injured, take it gently and it will help you to heal.

I had knee issues when I reached around wk5 I think, and what reply helped me was ice and heat treatment. I bought myself an ice pack and used it immediately after exercise on my elevated leg for 10 mins, then another 10 mins in the evening. In between exercise days use heat on the knee for long periods (whenever you're sitting down for a while).

Using this method and by not increasing my time / distance too much my pain was gone in a few weeks best of luck!

P.s. Also of course make sure you've had a fair analysis and are wearing really good shoes, are running on a mix of hard and soft surfaces, and that your form is good.

[Twiglet78]

Thank you for all your replies. I watched some you tube videos last night and learnt a lot about it. It feels a bit better today but not back to normal, so I will have today off running and see how I am on Thursday.

I will get the app about exercising my legs and core because I think that is the problem. I am very unfit and my body does not know what's happening! I am also going to get some decent running shoes but they will be expensive on this island, however, if I need them and they will prevent injuries then it's worth it.