3 weeks post grad and 1 week on the IC! - Couch to 5K

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3 weeks post grad and 1 week on the IC!

Emmajane71
Emmajane71Graduate
13 Replies

Hi all,

Having graduated and feeling extremely proud of myself I carried on doing 3 weeks of 30 min consolidation runs when injury struck! (To be honest it had been creeping up on me for a while but I stupidly chose to ignore the niggles and ran on ibuprofen) Discomfort on the inside of my right knee and niggly discomfort on my left knee has had me on the IC for a week, It didn't hurt when I was running just afterwards, extremely annoying! Having rested for a week would you strap the knees and do shorter runs or rest for longer? (I had my gait analysed and posh trainers in wk4)

I have printed off NHS knee exercises for runners but it says not to do with existing knee injuries.

Has anyone got any advice or experience re their troublesome knees! I'm bursting to get back out there!

13 Replies
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misswobble
misswobbleGraduate

Oh eck. Don’t panic though, it’s a blip, a temporary setback which we all get You probably have inflammation which ice will help with. Don’t do anything til the pain has gone. If you take ibufren just leave it til last thing at night before sleep, when it can get to work You might not need it though if you ice regularly It takes a while for the anti inflammatory but to kick in with ibufren etc

Your knees will strengthen in time as you keep running and getting stronger. Rest up for now to give things time to heal. Strolls are on the cards still if you can manage some short ones

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Emmajane71
Emmajane71Graduate
in reply to misswobble

Thanks for your advice, it's fine to walk on, I'm just aware of the discomfort, I'll try walking my running route, ive been putting a bag of frozen peas on it which seems to help.

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Hidden
HiddenGraduate

It’s pretty rubbish when injury strikes!!

I feel your pain, not literally. But I did have inside knee ache after runs but seemed to subside after more runs - maybe muscle built in the areas around my knee?

Has your injury got worse every run?

I know some people do “dynamic stretches” before running which may help? Not sure if you do these but I did do some a few weeks back for a while and I think they helped.

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Emmajane71
Emmajane71Graduate
in reply to Hidden

It got gradually more noticeable after each run, my last run had quite an incline which I think didn't help! I've been doing the nhs post run stretches after each run but just used a 5 min brisk walk to warm up as I thought stretching before a run on cold muscles wasn't good, what are the dynamic stretches? May give them a go in the future if it helped you.

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Hidden
HiddenGraduate
in reply to Emmajane71

Yeah I do the same. I also thought the same, I guess the 5mins walking is the stretching as such. Apparently these dynamic stretches are specifically for cold muscles. I will try and attach I link if I know how.

google.co.uk/amp/s/www.runn...

Think that might help.

I hope it does. 🙂

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Emmajane71
Emmajane71Graduate
in reply to Hidden

That's brill! Thank you

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UnfitNoMore
UnfitNoMoreAdministrator

Yeah, for injured knees you’d need a physio’s input on what exercises to do and not all of the usual ones would be suitable. What you can do would be specific to your injury.

Whenever mine stop me and I feel ready again I go out and do a very short (50m tops) jog on flat and slow... then sprint back to the start. If still pain free I look for a slope to go up and down, both ways gentle, again short distance. I then have a walk and a sit and see how they feel. If all ok, I run the next day and almost always successfully.

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Emmajane71
Emmajane71Graduate
in reply to UnfitNoMore

Thanks, I'll give this a go when I start running again.

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misswobble
misswobbleGraduate

Ice is excellent ! I had a knee ache for ages, but after resting it - and it getting no better - i started jogging on it a bit. It was fine after that, and fingers crossed 🤞 it always will be. I do long warm ups and long cool downs

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Emmajane71
Emmajane71Graduate
in reply to misswobble

When you say long warm ups what do you do? Longer walking or something different?

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Jell6
Jell6Graduate

I also got a knee injury around 3 weeks after I completed.

Best advice I can give is, don't run on it until you have seen a sports physio and then take their advice 😶

Hope it gets sorted out.

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AngryFlower
AngryFlowerGraduate

One week is not enough time for your body to have repaired itself. I would definitely see a physio and get some advice before you exercise however tempting it may be. If you don’t give it enough time you could find yourself with a worse injury further down the line.

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Emmajane71
Emmajane71Graduate

Thanks, I can't afford to actually book in with a physio but there is a private physio in the doctors surgery I work in so I'll try and ask her if she can give me some advice before I start running again. So frustrating! At this rate I'm going to be back to square one 😖

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