I'm new here. I started the programme last week and completed week 1 with a few aches, but nothing major. Last night I completed w2r1 (worth mentioning I also done a lot more walking than normal yesterday) and now I have severe knee pain. The pain is mostly on the inner side of my leg, just below the knee cap. Its a constant ache, but becomes sever when I put weight on my knees eg walking or climbing stairs. My knees also feel quite weak like they may give way, although they havnt. In terms of my general health I am obese, weak and unfit, a true beginner. Does anyone know what this could be and how long it may take before I can continue running?
Thanks for your help, Christina
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TheOneTheyCallMum
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I'm no expert and would definitely encourage you to seek expert advice but also research some simple knee strengthening exercises as it sounds as though it might be worth it. Keep your steps small so your feet are just kissing the ground rather than pounding it. Good luck.
Hi and welcome You have come to a great place...Well done!
Hopefully you have checked out with your GP etc, that you are good to go, on this journey.
If so, the thing is, our bodies, do experience aches and pains of all kinds on this great journey. It is new to us.. a really different exercise ! If you are carrying an extra load then it will be a more pronounced effect.
The mantra on here, and I am always saying it... is slow and steady... slower than you can imagine. Our legs take a massive impact when we start this and our knees often bear the brunt!
So...take an extra rest day...or tow...massage and gentle exercise.. try doing this alongside the programme..Many of us used them
Take a look at the NHS Weight Loss forum too maybe; again, many of the folk on this forum are on that one also and have had great results! ( Half marathon runners now !)
A healthy eating regime alongside exercise, is a winning combination...but it will be hard to begin with...the good news is you get stronger and your running muscles are growing stronger too, with every passing week.
Hopefully, this may help, but... if you feel you are struggling, you may want to look at a linked site...which folk use, because running is not an option for them for whatever reason, and which many of us use after a spell on the injury couch..
It may be just a medial collateral ligament (this is like a big strap on the inside of your knee that keeps it stable) sprain. If so you need to make sure that while running your knee stays in line with your foot and doesn't go inwards. If it is this, then rest and simple quads exercises.
The easiest quad exercise is to sit on your bed or sideways on the sofa. Pull your foot up towards you, so your ankle is at least 90degrees. Then push your knees (not with your hand) into the bed/sofa so the knee caps move towards you and you can feel the quads (muscles at the front of your thigh) tighten. Hold for 5 secs then release. Repeat 5 times and then do again later. Gradually increase the times.
BUT some of the symptoms you describe means it could be a meniscal (cartilage) tear.
This will need treatment.
I would suggest the quads exercises (they wont do harm if it is a meniscal tear) and an appointment for your doctor. If it does feel better, you can run when you can walk quickly without any pain but keep an eye on it and get it seen to if in any doubt.
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You have come to a great place...Well done!
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