Injuries

[aw1912]

Hi all,

Sorry for another post, I’ve done loads recently!

My knee is starting to play up now, as well as my legs being tight! I’ve been foam rolling and stretching loads but it doesn’t seem to be helping.

Does anyone have any advice?

Thank you

[TedG Graduate]

Hi Adam, are you cooling down properly, doing your stretches etc? I’ve been taking protein supplements after each run, they seem to work for me.

Other than that all I can suggest is you exercise on rest days, I use a exercise bike and brisk walks. You could also maybe take the extra rest day, I had to do that last week, did me the world of good.

Well done on getting this far and good luck....you’ll do it my friend 😊🏃🏃🏃

[mrrun Graduate]

There could me many things. Bad shoes, no gait analysis, running faster, pushing harder, not resting properly, not doing strengthening exercises on rest days, inadequate hydration, to name a few.

What is your routine and level? How and where do you feel discomfort?

[aw1912 in reply to mrrun]

I’m on week 4 now and I’m also refereeing more so I think I’m pushing myself too hard. I’m not doing too much strengthening so that’s definitely something I’ll have to do! I try and run 3 times a week, always leaving a rest day in the middle.

[Oldfloss Administrator Graduate in reply to aw1912]

Strength and stamina exercise.. every rest day... it really will make a difference

[mrrun Graduate in reply to aw1912]

Not enough rest time and strength build up in the legs can leave you with muscle fatigue which can affect you further down the line. Tendons hate when pushed too thin as well.

[Oldfloss Administrator Graduate]

Are you doing the exercises ?

nhs.uk/Livewell/c25k/Pages/...

and are you going slowly... ?

[Whatsapp Graduate]

The guidance states 'at least' a days rest in between. If your other commitments mean you need to extend this by another day or two then it wont be detrimental to you completing the programme and will be beneficial to your long-term fitness.

I imagine referring involves a great deal of running.

[Mazzy106]

I’m on Week 8 and did three runs last week and boy was I aching! Despite following all the great advice on here, I’ve come to realise that my body needs more than one day’s rest in between runs. It’s actually taken three rest days for my aches and pains to subside now, so this is probably the way to go for me at the moment. Listen to your body it knows what’s best for you!

[kickibro Graduate]

Different things work for different people. If my legs are really tight, instead of running I will go for a walk instead of a run. I sometimes wear a compression bandage too. I've been taking cod liver oil but that hasn't helped at all.