Couch to 5K
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tips for dealing with slightly dodgy knee

Hello, I’m about to embark on Wk6 tomorrow, and I’ve been noticing that my knee is not feeling 100% for the past two week or so of running. It is not bad enough that I can’t run, but I am very aware of it when I’m running and I don’t want to injure it by ignoring it.

Does anyone have any recommendations? Should I use some sort of support, or cream? Any particular tips?

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Hi Rua8! I’ve just done 6/1 and for the 1st time without my knee support. Got to say those middle 8 min were a bit tough! Anyway back to the knee. Always had a dodgy right knee when running so worn a support. Not sure if it’s the constant running or my leg exercises but felt ok running today. It’s a bit sore now but bearable. Not much help! Sorry!

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Thanks! Good to know that it’s possible to run in a knee support for several weeks without doing worse damage to yourself. Where did you get your support from? I may need to buy one. Well done on Wk6 R1! Yay! Was it rough enough to need redoing, or are you carrying on to r2? :)

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Yes can run with it on and got mine from amazon. It is doable - think I ran a bit too fast in first 5 minutes! Moving on to run 2 on Thursday. Good luck with yours. 😊

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Thanks! :)

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I had no aches or pains till run 4 when I developed a stiff left knee - it was absolutely fine while running, and fine standing and walking on it, but when I bent it was very stiff - though not really sore as such. Getting up out of a chair was a bit unpleasant. That's now easing off a lot - (I've finished w5 now, and am doing a week of repeats of w5e3 as consolidation before starting w6). Maybe trying running on grass if you can - It'll proably slow you down a lot, but may be less impactful on the joints.

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Thanks! Grass is a bit hard to come by where I am, unfortunately (all private fields with sheep in). I would have to drive somewhere 🤔

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Maybe see if you incorporate some footpaths or bridleways then - to take some time away from concrete and tarmac.

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I am 100% of the time on pavement. Today my knee actually did feel better. I don’t know if it was because there were some walking breaks. I will look into other routes though, thanks.

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