Knee pain on week 2 run 2: Have just done W2 Run... - Couch to 5K

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Knee pain on week 2 run 2

Have just done W2 Run 2 today and my knees are very painful. I’ve got really good running shoes, always do stretching and a warm up and running off road, on grass. Any advice?

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I just completed the same run. My knees aren’t sore but I’ve been paying attention to making sure I’m not going too fast and landing flat on my feet instead of putting all my weight on my heel or front of the foot. Might be worth getting some medical advice so you don’t end up with real damage.

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Normal. Ibuprofen before runs and at other times. I ran through it but that’s up to you if you do. It only lasts a week or so.

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So just run as normal but take brufen before run on Friday? Was fine first week, just a little uncomfortable but quite sore after today’s run. Thanks 🙏

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I did. An hour before. But I was quite confident it was nothing serious. Many stop until it subsides.

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Sorry, but its really not a good idea to medicate and mask pain in order to run. Wait till the pain subsides before running again. It may just be an ache that is due to it being a new activity so after a rest it will improve. If not maybe get it checked out.

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Thanks 🙏 I think I will rest for a few days and just do my usual walking 🚶‍♀️ and see how it goes. I’m not good at taking pills at the best of times so as you say, masking the pain won’t help. Good, sound advice 😀

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Good job on the run. Slow it down and be aware of your footfall... take an extra rest day if you need... it will get better.

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Hi there, firstly well done for making a good start.

You will find your body will need time to adjust and your muscles to strengthen. I needed an extra couple of days rest in between runs if my body objected and steadily it became accustomed. If I went too fast or changed my stride I suffered from aching knees and terrible shin pains. After a few days they subsided and over the next few runs my body adjusted. Be patient and keep on going, slow down and you will be amazed at what you can achieve.

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I had the same and bought an elastic knee brace, eventually the pain went and I don't use it anymore.

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I had the same: I rested for an extra day, used ice packs and ibuprofen to settle it. I then did a week 1 to get back into it. I am focusing on stretching and glutes exercises on rat days and it has settled really well: no problems now (week 4). Just take it steady x

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Consider going into a good running store and tell them what your problem is. They can look at your gait and perhaps give you some advice. Also, it could be your shoes. Even really good shoes can be an issue if the last doesn't match your foot shape, especially if you over pronate. I used to run with New Balance shoes but continued to have knee problems. My running store suggested I switch to Brooks Adrenalines and the problem went away immediately.

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I run in compression socks to support my legs. Really beneficial I think, especially as an older runner. I also do the knee strengthening exercises linked to this site, the half squats are ouchy, but the others are okay. My knees are improving despite me running more distance now. (W7)

I also use patella supports now too, I think they're great, especially for hills (up and especially down).

Good luck.

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I had knee pain at top of knee from wk 2 - 5. It seemed to improve during runs but jarred when walking. It gradually improved with a couple of extra rest days. 5 weeks post graduation and no knee pain anymore.

It’ll improve 😁

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