Are tender knees normal?: I'm about to embark on... - Couch to 5K

Couch to 5K

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Are tender knees normal?

Speedy99 profile image
Speedy99Graduate
10 Replies

I'm about to embark on Week 7 tomorrow. Silly question, but I've never had tender knees before I started running. Is this normal? They are not swollen and I'm not in pain but I go up and down stairs with more care now. Any advise would be welcomed.

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Speedy99 profile image
Speedy99
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10 Replies
Oldfloss profile image
OldflossAdministratorGraduate

It can happen... have you upped your strength and stamina exercises on rest days? Your body has to keep up with the longer runs as well as your legs.

Try these exercises, which many of us have found useful.

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

And make sure you stretch really well after each of the runs:)

Speedy99 profile image
Speedy99Graduate in reply toOldfloss

To be fair, I haven't done anything other than the runs with the day breaks in between. Thank you

Oldfloss profile image
OldflossAdministratorGraduate in reply toSpeedy99

Maybe try some exercises in those days.. walking, swimming, cycling etc...the knee exercises are very good..

And..many folk did and do these on rest days and there is a sister site for them too :)

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

Speedy99 profile image
Speedy99Graduate in reply toOldfloss

Sorry to hassle you but what stretches should I be doing after each run?

AlMorr profile image
AlMorrAmbassadorGraduate in reply toSpeedy99

Speedy99, the answers and exercises are on the site that Oldfloss directed you to.

Speedy99 profile image
Speedy99Graduate in reply toAlMorr

Thank you

IannodaTruffe profile image
IannodaTruffeMentor

The impact of running is the major factor in creating achey knees, ankles calves and shins. Extra strength exercises, as linked to by Oldfloss can help but a lot can be done to reduce the impact. Slow down, avoid heelstriking, keep footfall under your body, not out in front, run on grass or treadmill and wear proper running shoes fitted after a gait analysis done at a specialist running shop.

All this advice, along with links to post run stretches is in the guide to the plan healthunlocked.com/couchto5...

Long term running will strengthen your knees.

Speedy99 profile image
Speedy99Graduate in reply toIannodaTruffe

Thank you

I had sore knees and tardy about strengthening exercises. But over time my knees have strengthened anyway and absolutely fine now 🏃🏾‍♀️

Speedy99 profile image
Speedy99Graduate in reply to

Thank you

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