Knees!

[C25k38]

Hi there. New to this! Completed week 1 last week and was starting to enjoy it. I’m not the fastest or most stylish jogger but I’m plodding on.

Did w2r1 on Sunday and tweaked my knee, stupidly tried to run yesterday and only managed the first run and knee gave out.

Any advice?? Really don’t want to have to sit out til it’s better then end up having to start all over again!

[sallenson Graduate]

Knees! Ouch!

Give it a rest for a couple of days; ibuprofen if necessary to take the swelling down, bag of frozen peas in a tea towel, keep it elevated a bit if you can.

When you say "tweaked", what happened? And was it painful if you ran? I'm guessing it was if you stopped during a session.

Rest up. See how it recovers. Don't jump to any distressing conclusions. In W2 your poor lovely knees are probably wondering what's hit them, so be kind to them for a couple of days...

Let us know what happens okay?

[C25k38 in reply to sallenson]

Aw thank you. I think I landed hard when I was coming down a kerb - wasn’t my usual route! Think I’ll do the ice pack tonight see how that helps.

[sallenson Graduate in reply to C25k38]

A bit of knee soreness isn't unusual in the first few weeks, but if you slammed it at force into a kerb (OuchyMcOuch) give it a bit of TLC.

Is it swollen? Or just a bit/lot sad?

[C25k38 in reply to sallenson]

Doesn’t appear to be swollen - it’s ok when there’s no weight on it. I’ve walked around a bit today and it’s not awful (not great either though!)

[sallenson Graduate in reply to C25k38]

Sounds like it just needs a bit of a rest. Take an extra day if you need to. It's not a race. It's your running journey and we want you to be a happy successful runner xx

When your knee is back to normal get ready to astonish yourself

[BeckyJane7003]

Ice ice ice! When I was dealing with my knee (long story) I learnt that icing and keeping it straight is the best thing. And painkillers

[C25k38 in reply to BeckyJane7003]

I usually save the ice for my gin but I’ll sacrafice it!

[BeckyJane7003 in reply to C25k38]

Haha 😂

[sallenson Graduate in reply to C25k38]

Put extra in the freezer. Or buy another bag of peas. No-one shd be gin-free....

[C25k38 in reply to sallenson]

😂

[UnfitNoMore Graduate]

Rest, ice, drugs, drop of gin! I suffer with my knees and after they react like yours did and I think I’m better I always test them out before a real run. Slow gentle jog, of literally 50 yards max on flat is the big teller. Then slowly up and down a reasonable slope (again short) and then a faster flat run, but again tiny. No striking pain means I’m good to go the next day if they don’t relapse later that day.

[C25k38 in reply to UnfitNoMore]

Great advice (both the running and the gin!) thank you! I’m just annoyed with myself that I can’t run just now.

[sallenson Graduate in reply to C25k38]

It's simple. If it hurts, stop. You'll get to know when your knees are just a bit creaky (we'll get to the Toxic 10 when you're good and ready) and when they're beyond that.

Just be gentle.... xx

[IannodaTruffe Mentor]

The above advice is good.

Have you read the guide to the plan healthunlocked.com/couchto5...

Take care.

[C25k38]

Ok so finally gave in and visited the nurse practitioner today - I’ve only gone and sprained BOTH knees 🤦‍♀️. Dihydrocodine and Volterol prescribed. Looks like I’ll not be running for a while ☹️