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Couch to 5K
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W2R2

That was hard. Been on paracetamol and ibuprofen since my last run as my knees were so painful. Got through it at a 🐌 pace and after my stretches sat here with an ice pack on my knees. Fingers crossed they get stronger soon 😬

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are you doing any strengthening exercises for your knees? Have you seen a physio?

So sorry you're in pain.

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Had joint issues as a child but not so bad in my adult life, but then didn't exercise much! Spent the month before starting C25K walking to get my joints used to the stress again and strengthen them a little. Will take a couple or 3 rest days before I go again. Determined to do it!

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good for you!

I have sliding kneecap problems and the physio gave me some exercises to help but I'm afraid I don't do them as frequently as I should.

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We are never good at doing what we are told are we! Hope ur knees don't give you too much trouble and you continue on ur running journey! 😊

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no, indeed! Cheers, you too!

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Hi there. My knees were very painful for the first couple of weeks too. They are much better now. Hopefully yours will be too. 💃

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Thank you, that gives me hope! 😊

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15 months ago I ruptured my ACL and MCL and spent 8 weeks in a full brace before intensive physio.

Now, to support my knee during exercise, I wear a patella band. It keeps the knee stable but allows me to move. If the knee is really sore, I go back to a hinged brace.

Maybe you could try something similar? Neo-G have some excellent products.

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Thank you, I will def look into that

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My knees started hurting around W6 and I rested up for a week before completing W7. Second run of W7 was on the pavement and my knees were agony after that. Again I rested them but only for 3 days as was desperate to get running again, doing W7R3 on a treadmill as thought that would be less impact. Since then I have had worse pain so am resting again and plan to see a Physic to get some advice. Meanwhile am doing leg strengthening exercises (plenty on YouTube). I hope it gets better as just had gait analysis as well and bought some lovely new running shoes! How do other people get over this?

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Thank you for ur response, I'm glad Im not the only one but sorry to hear ur suffering too. Think I may try the supports suggested from Neo-G as lots of good reviews. Plus 15% off when you subscribe which helps the wallet too! I had gait analysis and bought trainers based on this prior to starting C25K so I know it's not footwear related. Would be good to hear what others have done to get over this hurdle tho.

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My local gym is offering Sports Physio so if I can get an appointment soon I will let you know what they suggest. My problem started with just the right knee and it was only after the road run that both knees were in agony. We will crack it for sure!

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I also had painful knees & lower back every morning getting out of bed as I’m overweight. Tried yoga. Within one month was pain free. It’s allowed me to run again after a 20yr lapse. Just completed wk1 and had twinges in left knee but determined to keep going & lose the weight.

Good luck with running and hope you’re body is ok soon

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I don't think you should run if your knees are that painful. Take extra time off and do strengthening exercises in the meantime. Yes, it could just be "beginners' knees" but if you have that level of pain after every run it will be difficult to get out there time and again.

I had to abandon the programme after week 3 for a few months because of painful knees and it took me six months to graduate but running through pain was, and still is, a no-no. That was five years ago and I'm still here and still doing exercises for my knees 😕 My point is there is no hurry to get through the programme, so take your time and get the knees ready for the runs. Good luck 🙂

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Hi, at the moment I always wear knee and wouldn’t run without them. When I complete Wk 9 I might try not wearing them as an experiment (but not before!). However, I’m finding as the programme progresses I’m getting far less knee pain because I’m think my body is getting used to this type of exercise and just adjusting itself. I also bought a decent pair of trainers and I do feel they have also helped. Good luck!

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May sound stupid but trust me it has worked on my arthritic knees which believe me I should not have run on them. Twice a day I rub vicks vapour rub all over the front and back of my knees massaging it in, after a couple of weeks I feel as if I have new knees, I might stink but I can run without pain now, but I will keep it up even though pain free at the minute. Might be worth a try if you suffer with your knees x

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I know Vicki's has many amazing powers, I may try this out! Thanks 😊

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Hello, I had similar problems when I started this ( starting week 9 tomorrow). Like you I used ibuprofen and kept going and also found a load of knee exercises on the NHS website. All eased off for me by week 4. Best of luck with your program.

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