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Couch to 5K
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Wk6R2 hip and knee pain

Help needed! For the first time in my life i’m running and enjoying it but this week I have horrendous hip and knee pain. I don’t want to stop running but I’m limping already and don’t want to make it worse. Anyone have any top tips or advice please? 🏃🏼‍♀️👍

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I am just starting week 7 and started suffering niggles in week 5 and 6. I wasn’t suffering horrendous pain but tight calves, stiff hips, knees etc

I’ve been focusing more on my warm up and end stretching more which has helped.

Have you had a gait analysis? I went today and got some more supportive trainers to stop my feet rolling in which can cause knee and calf pain (or so the shop woman said!)

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Ooooh gait analysis - where do I get this done? Weirdly, I don’t have pain when I run but I do afterwards . I think I might need to find some new stretches too.

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I saw people mention gait analysis on here and had mine done at my local sweatshop store-pretty sure they’re nationwide!

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Up and Running or Sweatshop.....avoid Decathlon, they ended up costing me money 😖

When you say ‘horrendous pain’ is that aches or real pain?

You may want to do some pre run dynamic stretches to loosen yourself up 😊

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I had knee pain earlier in programme and found taking more rest days between runs really helpful along with ibruprofen. This did set me back but it doesn’t really matter. I also ran even slower than slow making sure my strides weren’t too long and my feet landed more gently. I changed my route to soft ground and that really helped.

NHS Choices is also useful for information.

Hope it gets better soon! 👍🏃‍♀️

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