Week2 done....tough on knees! 😳

[GTTOBS]

Hauled my 20st frame round on a dreich morning! Enjoyable at time not now!!!! Any tips or guidance on proper stretching of legs at end. Anyone have probs with knees after run and what they do to alleviate any discomfort, understand they won’t be fresh especially with weight I’m carrying. Ta in advance

[cheekychipmunks Graduate]

Oooo I love the word ‘dreich’, will need to start using it! 👍🏻

Well done on getting out there and completing W2. You’re well on your way! 😀😀

No knee advice other than stretching plenty and taking it slow. I’m sure people with knee experience will give you some good tips.

Meanwhile, go smash W3! You’ve got this! 💪🏻💪🏻😀

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nhs.uk/live-well/exercise/h...

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Check those out for starters. 👍

[GTTOBS in reply to Hidden]

Many many thanks Shub! My afo reading sorted!!

[Equi-geek Graduate]

🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️ but you might not like what I’ll recommend to get you through it 🤣

First make sure your footwear is supporting your gait. A physio with a treadmill or a good running shop with staff that actually run will check you out.

Next, take little steps quickly, so you don’t land on your heel and you keep your hips over your landing foot. It feels like your are pushing the ground behind you as you run. Think ‘old guy shuffle’ and that’s the thing for now. A Japanese doctor has done a video about ‘Slow running’ on YouTube - it’s a real ‘thing’ in Japan and it’s catching on because it helps to really enjoy your running as well as protecting your joints. Also avoid going up or down hills for any length of time.

Stretches, hydration, yes. And my third fiendish suggestion; use a roller before and after you run. It’s a device designed by the devil. A pain you’ll hardly even believe possible - but oh so so good for ironing out all the knots in your muscles. Alternatively, try rolling a solid rubber ball (eg dog toy) in a circular motions over all your muscles as hard as you can withstand.

Finally, careful and considerate use of ibuprofen, but only a couple of hours after a run and not on the day before a run - otherwise you may be masking something nasty.

Good luck 💪😁👍

[GTTOBS in reply to Equi-geek]

Many many thanks for the advice and insights Equi-geek, not sure about the devils contraption tho! 👀 i purchased a pair of NB trainers off the shelf so to speak, will seek some guidance. I think your right re ‘pushing ground’....on reflection, I didn’t do my usual gentle pace. Glad of rest day tomorrow!!

[jennitricot Graduate in reply to GTTOBS]

The dreaded roller 😖 I can hardly ever bring myself to use it, but they really do the trick!

[Jonno34 Graduate]

Not sure if you are overweight or just a big person but put a diet alongside your excersise if you are. Best way to take some of the strain off. I have lost 21lbs with a Tom Kerridge low carb diet. It all takes willpower but if you can get out and run you can diet. Good luck and hope I was not too personal.

[GTTOBS in reply to Jonno34]

Not at all Jonno, ta kindly for taking time to post. I am eating far more sensibly, lost 4lbs in first week, not weighed myself this week as yet. Like my exercise it’s a work in progress!!! Cheers

[Jonno34 Graduate in reply to GTTOBS]

Try not to get fixated on weight. Take a few measurements and also photos. Good luck and here to help!