Stiff knee at Week 4!

[HelenTJ]

I've just finished Week 3 last night - am 58 - and experiencing a stiff knee today on my rest day. Should I rest or continue? Any tips? Am very keen to keep going but don't want damage now that I've finally started this and love the routine of it. Not sure how to strengthen knee while its stiff.

[DawnRun]

Personally, when I get something like this, I allow an extra rest day.

[HelenTJ in reply to DawnRun]

That's really helpful, thanks. And having only just joined this forum have just (belatedly) read all the posts about better shoes, gait, etc too. I think I'll rest up longer and continue in my slow fashion! Much appreciated

[Hidden]

Hi Helen,

I'm having a similar problem since my last run, I suspect I overdid it, so I'm having an extra rest day and *hopefully* I'll be good to go tomorrow, but as it's a longer run, W6R3 - 25 mins, I am going to be very cautious, and not worry if I have to stop. I don't want to ruin my chances for the rest of the programme.

Also looking in to stretches, as I've been rather lax about doing those so far, but with the longer runs at this point, I think I need to.

I hope your knee recovers and doesn't spoil your new found love of running. Do let us know how you get on!

Neil

[HelenTJ in reply to Hidden]

Thanks so much Neil - you're much further along than me (just finished week 3 of c25k)... and I agree re stretching. I'm going to get started on stretch & strengthening on the rest days. Just didn't want to tackle the knee while its stiff - so guess I'll have to find a balance between rest and introducing the stretch & strengthen so I don't make it worse! Much appreciated...

[HelenTJ]

meant to add - good luck with yours!

[Hidden in reply to HelenTJ]

Thanks Helen! week 3 was fun for me, but my favourite runs so far have been W5R3 (I managed it!!) and W6R1. At least by week 3 you have less of those annoying intervals... I mean, I needed them, but they still made me a little grumpy lol

[HelenTJ]

I know what you mean

[Mimirossi Graduate]

Hi HelenTJ , I am a similar age to you and had to stop on my first attempt at C25K, because of painful knees. I rested for a few weeks and then started again. This time I religiously did the stretches at the end of my warm down walk and my knees were fine.

If your stiff knee persists maybe get it checked out before you continue?

Good luck! It really is worth persevering when your knee has settled.

[HelenTJ in reply to Mimirossi]

Thanks Mimirossi - much appreciated. Best wishes with your own running

[IannodaTruffe Mentor]

You have had a good dose of good advice there, Helen.

Better to take a day longer if needed, to complete the programme than exacerbate something that is not quite right.

Stretching is something I do after every run nhs.uk/Livewell/c25k/Pages/...

If your knee is susceptible to aches then do make sure that your footstrike is under your body, not out in front, ie do not overstride. Running off road is kinder to knees.

Go slow.

[HelenTJ in reply to IannodaTruffe]

Yes, some really helpful advice received - and thanks for the link you provided too - I've had a good read and will build these in when I start again, hopefully in a day or two. Much appreciated Iannoda