No pain no gain.

[Gograndad]

Well after completing week 3 with the help of ice packs and Voltarol with pain coming and going in my knee and heel, I woke up this morning to constant pain in my knee and the heel no better, so I've admitted to myself that I need to give them both a decent rest. Last time I had this problem with my knee it needed about 3 weeks rest before it returned to normal. I'm rather disappointed as I'd reached all my targets so far and was looking forward to week 4's challenges. But the problems aren't getting any better so there's nothing else for it. Hopefully I can come back after the rest and try week 3 again . Or will I need to return to week 1?

[pollyp1 Graduate]

Sorry to hear that, but sometimes you just have to be sensible. When you come back you could always try w3r1 and see how you get on. Then you'll know whether you can carry on or whether it'll be better to go back to the start. Good luck!

[Lee337 Graduate]

Sorry to hear that mate. You were doing so well too. Have you seen your local gp for advice/help? Might be worth it.

[davelinks Graduate]

Ah, that's a shame! Yes, rest up, when you come back, do it very carefully, slow & steady. Would also think about strengthening the muscles around the knees, calves, achilles, hips.. as it all comes into play...with running look after your legs and they'll look after you..😊

[Oldfloss Administrator Graduate]

rest up, you know the form by now... and then as davelinks suggests, some strengthening exercise to get you back on form.

A spell in the IC, is not a disaster, and you won't lose all your fitness.. be sensible and then you will have to see how it goes.. rotten luck though x

[Gograndad]

Yes, I should have stopped straight away and rested up but I was just enjoying it so much I was hoping could run through it! The thing that worries me is if I start the programme again it will flair up again. I will have to look into the knee strengthening exercises which Davelinks suggests, and maybe make an appointment with my GP.

[sophakb]

I have been having some pain in my ankle (only on week 2)...i work in the nhs so asked the physio for some advice. He tested my balance and strength and as the others said, he said it was vital to do strengthening exercises alongside. It's a lot of work isnt it, bit hopefully will be worth it!

[Gograndad]

I have been riding bicycle for about 3 years now, every day, for about 7 or 8 miles. I enjoy it, and feel it gives me a level of fitness far better than a couch potato. If I don't feel like riding I take a day off it but generally I ride daily. I started slowly, never over exerting myself, and gradually my riding fitness built up. I never had any injuries along the way. It occurred to me the other day that the C25K programme, good as it is, by necessity has to suit a wide range of physiques and fitness levels, and going by the number of injuries reported on the forum (mine included) the running times might be too much for those with lesser abilities or a physical weakness. I've decided that I will continue to run, once I'm recovered, but will use the guidelines which saw me build up my bicycle riding abilities, eg) I'll run until tired or out of breath and then walk, and I'll do it daily (unless injury intervenes) and hopefully, while it may take longer to reach a similar fitness level to the C25K programme, I won't be in pain with injuries by attempting too much too soon.