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Couch to 5K
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Are tender knees normal?

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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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:)

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

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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...

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

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

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Thank you

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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.

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Thank you

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

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Thank you

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