Newbie knee injury! ๐Ÿ˜ฉ: Hi guys... I completed W... - Couch to 5K

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Newbie knee injury! ๐Ÿ˜ฉ

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Hi guys... I completed W2R3 yesterday and today my knee is in agony. I'm absolutely gutted in case I can't do my next run as planned on Tuesday. I tried running many years ago and hated it - getting out of the door always took so much effort, but this time I'm really, truly enjoying it! I think because now I'm a busy mum of two young children and my runs are my time, just for me - no kids, no distractions, just my music, fresh air and the chance to get fitter - I always come back on such a high! If anyone can offer any advice on how to speed up my knee recovery so I can get back out there on Tuesday, I'd be really grateful!

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Forget Tuesday. If it's better by then, great. But don't be tempted to run if it's not. You will only make it worse. There are worse things than a few extra rest days.

What to do depends what's causing it, but all types of knee pain will need rest and probably ice too. If it doesn't go away or keeps coming back see a sport physio.

Hope it gets better soon. I know from experience how frustrating it is when your knees stop you doing what you want.


Runner's first aid consists of R.IC.E.......Rest (with mobility), Ice, Compression ans Elevation. best to Google this to find a full explanation.

Have a look at this It may help

Don't try to rush back. If it doesn't feel right it isn't.

Did you do something in particular or is it an old issue?

If it persists get professional advice.


Without specifics itโ€™s hard to advise, but as a general rule for injury - REST, ICE, COMPRESSION, ELEVATION for the first 24/48hrs. After that (depending on the injury) application of heat can start to support increased blood flow to the area to aid healing.

I have a knee that gets arthritic - so might get stiff or sore, but isnโ€™t actually injured in the usual sense. Sometimes it will swell up (touch wood it hasnโ€™t done so since starting C25K) but RICE doesnโ€™t do anything for it. In that case, I have to take Voltarol (nothing else works) and keep it warm.

Well worth speaking to your GP/Physiotherapist - especially if you canโ€™t remember a specific injury (twist, jar etc).

Rest as long as you need. I had a hideous cold around week 2, and although I didnโ€™t run for nearly a whole week, managed to pick up where I left off.

Good luck - and take care of yourself!

Thanks for all your advice, I guess I'll just have to rest as you have all suggested. I did put some ice on earlier and have taken paracetamol & ibuprofen and it has eased a lot as the day has gone on. Hopefully will still be able to fit my 3 runs in this week, but reassuring to know Ashleev that you managed to pick up where you left off after nearly a week off, if that's what I need to do... I just soooo want to complete this! I can't think of anything in particular that I did to cause it - I've never had any issues before but then again I've never exercised that much before... I guess you can't go from doing nothing to doing something at 44 years old and not expect a few niggles at the beginning?! Thanks again for your replies x

IannodaTruffeAdministrator in reply to Feefeetrixibelle

Niggles are fine but you say you were in agony.........that means no running until sorted or you may risk permanent damage.

Please be patient. I have just had nearly three weeks off with a bad knee and the route back is slow and steady, despite the fact I have been running for four years.

Are you wearing running shoes fitted after a gait analysis done at a specialist running shop?

FeefeetrixibelleGraduate in reply to IannodaTruffe

No I'm not ... I'm running in the cheapest Nike running shoes I could lay my hands on!! ๐Ÿ˜ณ๐Ÿ˜ฌ I figured I'd treat myself to some proper shoes once I got established!

The other thing I guess could be a factor is that I broke my left tibia in a car crash 20 years ago. Since then my walking gait has definitely changed (in so much that I can tell by the way I wear out normal shoes, if that makes sense?)

Do you think it would be worth my while investing in some better trainers, even at this early stage? How much do they cost?

IannodaTruffeAdministrator in reply to Feefeetrixibelle

The secret is gait analysis.

With your history it might be worth talking to a physio or podiatrist first ( some do gait analysis) to make sure you take that into consideration.

Take your shoes with you and be dressed to run for a few minutes.

FeefeetrixibelleGraduate in reply to IannodaTruffe

Went for gait analysis last. Night - right foot pronating slightly apparently... bought custom insoles and some asics shoes. Been to physio today who has basically said my knee is injured because of the impact of road running which isn't a good form of fitness for anyone and I should forget it and start swimming/cycling or going to the gym instead (all of which I don't like)... I'm gutted :(

ickleguiGraduate in reply to Feefeetrixibelle

Hmmm. There was a thread on this a few days ago which you might like to read. I'll see if I can find you a link...

IannodaTruffeAdministrator in reply to Feefeetrixibelle

You will find many physios who run, who will profoundly disagree with your physio, including some who have been active on this forum in the last few weeks. Sorry, can't remember names.

The average recreational runner, who is not doing five marathons a year, but just doing a two or three relatively short runs per week is more likely to be strengthening their bones, joints and muscles, rather than doing irreparable harm.

Running off road certainly reduces impact on joints and is where I would prefer to run anyway.

Please don't look on this as the end of your running career. I can't tell you it is safe to run with your particular set of circumstances, so if you need reassurance, find a sports physio who runs, perhaps ask through your local running club.

You are not the first person to be told to stop running outdoors by their doctor or physio and you won't be the last.

I hope you persevere. Good luck.

FeefeetrixibelleGraduate in reply to IannodaTruffe

Thanks so much for your input, I'm so pleased that you think this need not be the end of running for me. I could have cried after my appointment this morning.

I see loads of other people road running so why shouldn't I? I've never had any other problems with my joints and I'm not overweight (not that being overweight would stop me either, but would explain more stress on joints) I'm just cardiovascularly unfit!

I'm going to let this heal (he said luckily there's no cartilage or ligament damage) then I'm going to try again - from the very beginning if needs be!

Now I've bought some better shoes hopefully that will help (although I'm a bit disappointed that I realised today that I could have got them cheaper from amazon!! - asics gel GT 2000v5)

IannodaTruffeAdministrator in reply to Feefeetrixibelle

I am glad you are going to give it another go. Some physios are, possibly with good reason, very anti running, but if you keep it sensible, I hope you will be okay.

Next time you buy shoes, so long as these work out well, you will know what to buy. Amazon don't do gait analysis.

Just take it steady.

ickleguiGraduate in reply to Feefeetrixibelle

Totally didn't get round to finding that thread until now, but I see that the fab mentor IannodaTruffe has said it all anyway. Here is that thread

FeefeetrixibelleGraduate in reply to icklegui

Very interesting - thank you so much!

IansonGraduate in reply to Feefeetrixibelle

Sorry if it's been said before, but perhaps try running on grass in your new shoes when you get back out there. I had very painful knees for a few days around week 3. Lots of ice packs and a few days rest together with proper shoes and running on grass for a few runs did the trick for me. I hope it's the same for you.

FeefeetrixibelleGraduate in reply to Ianson

Thanks so much. I have a friend who lives locally and runs off road - she suggested the same and is gonna show me some routes... cannot wait to get back out there!!

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