knee injury advice needed wk 6

Completed my second run in week 6 and all seemed fine but woke up two days later with a horrible pain just below my knee cap. I'm guessing it was the last run:/ My question is how long I should leave it before i start up again, how i treat it and also, whether I should restart with wk6 run3 as per the plan... or backtrack to week 5 or something...??? I really don't want to do this as was just about to try 25min run for the first time... but will do what it takes to get rid of this pain!

Also has anyone else put ON weight whilst doing couch25k... this was not part of my plan:)


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6 Replies

  • Definitely stop running for a week or two until the pain goes. Every time you run on it you're going to be doing more damage. If you search the site for 'essential quad strengthening exercises' you'll find the exercise my physio gave me for just this problem. Also check out the pinned posts for the NHS guides to how to run and stretch correctly. They're packed full of really good advice- and the stretch guide has a link to a page on knee exercises. If in doubt though, you should consult a physio or doctor. Seeing a physio was the best thing I ever did. He sorted out my knee problem and taught me how to stop it reoccurring. Good luck, hope the pain goes very soon :)

  • thanks for this - will do!!

  • Rest up and don't run till its better . It's really hard but after three injuries in my nine month running career I can tell you learning to rest is as hard as learning to run! I had a nine week injury break during couch to 5k due to a calf tear sustained in week 5. . I was miserable at the time but learnt to be patient and when I could run again I went back to the very beginning. It was much easier second time round And I completed the programme successfully. Since then I've had a couple of weeks off due to the calf again and right now have a hip injury in my other leg -!! I hate planning runs and not doing them but you do need to rest, ice the injury and do strengthening excercuses as others have said. Good luck - you will be back!

  • thanks for this!

  • I suffered this injury early on couch25k. Practice Nurse advised pain relief, ice pack frequently, strapping and rest, rest, rest. It took me 4 weeks to re start but no injuries since. Try brisk walking when pain eases and you will soon know if you are ready to start running. Good luck.

  • Thanks for this!

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