My knee continues to niggle (ok it might be verging into sore now) even though I’ve given it a second rest day. I’m not sure what’s wrong with it - it’s on the inside on my knee, underneath and right over to the inside almost of my leg?
Anyway I went to the sports shop today & had a good chat with the chap there. He showed me how to use my orthotic insoles and be comfortable with them, & thankfully I don’t need new trainers!
BUT he did suggest I drop back 2-3 weeks on the plan 😞 I’ll admit I came out of the shop and had a few tears.
I’ve never been any good at sports and this is the first time I’ve been able to achieve things exercise-wise. I’ve so loved ticking the runs off and to think I won’t graduate in the next two weeks as I thought I would has really knocked me. I run for my mental health, & found it’s been the best tool to manage anxiety ever! As a mum of two it’s also been something for me, that my kids have been so proud of me, I’m so embarrassed to say to them that I’ve got to drop back a few weeks....it’s so crazy as I know if I were reading this by someone else I’d be so supportive but can’t seem to be able to give myself a break! 🤦🏼♀️
It’s also a worry that I may have to stop altogether for a few weeks if it doesn’t start to ease? I’m seeing my osteopath tomorrow so thought I’d ask him to take a look...
Anyway I’m so sorry to off load here. I’ll pull my socks up tomorrow and try to get more positive again. Just needed to share my wobble. Thank you for reading 💛☺️
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LottiePops
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Ok... you’re showing your kids how to be fit and healthy... that’s a great example to show them... so, take the opportunity to educate them some more in the right way. Explain that you have a niggle and the best thing to do is to step back a little so that knee can strengthen and you have less risk of injury. We don’t need to show kids “no pain, no gain” but “no brain, no gain” is a good lesson.
Now... how long have you waited to run? Will 2 more weeks hurt? Would you rather damage the knee or be a graduate of this a couple of weeks later?
I think you’re doing great, your kids will be damn proud no matter how long this takes, and you’ll be a stronger runner at the end of this if you take the advice you’re given.
You’ve done great... there’s no quit in you... you will complete this programme. You should be very proud of yourself.
Thank you so much. You’re very wise ☺️ I like ‘no brain, no gain’!
I will talk it through with them, I think I need to understand what my plan re my knee is which I’m hoping the osteopath will help with. Like what level of pain is ok to run on and when do I say, hang on I ought to break for a week or so, if that makes sense?
I do so want to graduate and then run 5k, this is a blip. But it’s also so disappointing.
It will all come... I had two bad knees going in, pain for 30 years, then one gave in, other came out in sympathy... so I “lost” a couple of weeks. Now I’m pain free, and I’m in a position to use running to add years to my life... that couple of weeks doesn’t look so bad now.
Sorry to hear LottiePops. You have my sympathy as a fellow runner who is "resting" due to injury. I was gutted that my graduation week was disrupted but hey ho we gotta look long term. That means yes we can get injuries and those need to be managed. So get good advice, don't rush back and when you graduate be proud of an amazing achievement. And a great lesson on overcoming setbacks for your kids. Good luck LottiePops
Yes, my fellow 'rester' this week! We will get back to it soon enough. I think I'm starting to get my head around a new end date. And yes, my kids have been so supportive and totally get that this is about overcoming a setback rather than not reaching a goal by certain [self imposed] timeframe! How is your injury doing now? Are you still set to get back to it after a week?
Don’t be disheartened. Your health is really important and taking a bit longer to do the programme is no bad thing you will just come back stronger. Take the experts advice and look forward to getting back to it when your knees are better.
Thank you so much. You're right, of course. And 'going back' a few weeks isn't in terms of my fitness is it? I mean I'll be repeating the weeks but from a much stronger place, so I'm telling myself that too! Thank you for your support
Hey Lottiepops you have done so well to get this far, really and I know only too well about injury. You can get strengthening exercises to do, there’ll be a reason your knee is sore, due to maybe glutes not firing up, or feet issues etc. Ask the osteopath. Running with pain is just going to make things worse. Such good advice from the others on here. You could just take walks out too while you are healing. Good luck and you will be back and you will 👩🎓! 🙌
Thank you lovely! Had good feedback from the osteopath, who believes it's two of three muscles that meet just below and to the side of the knee. He's started to ease them off a bit today, but we agreed I'd take the weekend off too, and then go back 3 weeks to the redo week5 again - this time with my orthotic support in my shoe. I'll be very slow and if it sets my knee off again I'll stop. He also had a 'go' at my glute which has been pretty tight since I gave birth to my children! Ouch! walks are a great idea, thank you so much
Hey, stop beating yourself up! Success is always going to be how you deal with a series of setbacks .You must listen to your body. Taking a step back on the plan to consolidate your progress so far is great advice. Have you seen a physio? Maybe you need to do some knee strengthening exercises???
I have read many posts on here where people have rerun certain stages, I plan to in the spring when I venture outside.
I love love love that - success is how you deal with setbacks. You've no idea how much that has helped me get my head around this 'going backwards' feeling - thank you!
Whereabouts are you up to with the running? I think redoing after a break is a great idea, especially if you've already done it....surely there will be some residual fitness?!?
Thank you again for your lovely supportive words. You've been a great help xx
I’m about to start w7r1 on Monday. I was going to run it yesterday but I’m taking a break until Monday and just going to gym to work on upper body and giving my legs a rest!!
Hi Lottiepops, I know how frustrating it can be when you’re so enthusiastic to keep on with The Plan. I had a stress fracture a year ago in Week 4 and have only started again a year later. BUT really good things have come out of that; I saw a physio and podiatrist and found my foot turns inwards. I now have special inner soles which make the WHOLE of life better (& I’m on Week 5 of the programme with no problems at all this time). That’s just an encouragement that with set backs can come greater success (& more satisfaction to boot!) 🌈.! You are doing brilliantly and I’m sure your kids ARE proud 😊.
Oh wow! that must've been so difficult for you! But what an amazing attitude to look at all the positives it brought you.
I've been so naughty over the summer and not worn my orthotics and then thought I had supportive enough trainers (which I didn't - no trainers are as supportive as orthotics) and then i put my orthotics in without building up and here I am....so I need to retrain my body to run differently. I'll get there.
My kids told me they were super proud of me this morning so that helped. They're ace. We all cheer lead each other in our house, usually it's me for them, but today they stepped up for me. How lucky am I? Thank you so much xx
That's really helpful feedback Jell, thank you. I'm going to be very very slow and cautious and with going back to week 5, but if it doesn't work, then I'll perhaps do as you suggest. My osteopath is working on my muscles which have just tightened up so much, so I'm hoping that this combined approach may work.
My priority is to keep running in the long term, so if I have to go back a bit now, to run comfortably and safely then I guess so be it!
I'll try to remain patient - not my strong suit ha ha! Thank you again for your great advice
Hi there thought it may encourage you to know that I took from March to November to complete the C25k and I graduated last week. This is because I had niggles over the months with one Achilles, then the other, then a pulled muscle in my calf. I also have had my 3 children encouraging me but they have seen me persevere, and are now v happy for me that I have eventually graduated. I am in my early 50s and have never been a runner but I now plan to go to my local Park Run- it was going to be tomorrow but now I have a sore throat and cough, so that’s another delay! Please don’t worry about how long it takes you to reach your goal, the fact that you’re on your way and doing so well is the main thing! Good luck x
Thank you so so much. That's a really positive story about your journey and one that has helped me a lot. You have such resilience and perseverance to keep going being faced with all that. Just amazing. Well done. Wishing you lots of good luck for your park run when it happens...which it will. xx
Hi LP. I’m currently on the IC with a knee related injury, do l want to run? Hell yes!! But not at any cost. I know you’ll take the advice given albeit as disappointing as that is. Your children will understand that your injured. Take time to heal. Your runs will be waiting. Your children will always be proud of their mum. Take care👍🏻
Thank you - that's so lovely of you to say. Our kids teach us so much about understanding don't they? Gosh I do so hope your knee improves. What is IC? How long have you been out of running for with it? sending healing vibes your way
IC=Injury Couch. Not run for 4 weeks & wont until I’ve been given the all clear to do so(l have a medial ligament strain). Hope all goes well with the osteopath tomorrow (is it worth taking your runners with you?) Thanks for your healing vibes, same sent to you👍🏻
I had the same sort of pain in both knees after I'd been doing C25K for about 3-4 weeks. I stopped running altogether for a week and did some gentle knee strengthening exercises
Then when I started running again the pain had gone, and I haven't had any problems since.
Obviously your niggle might require some treatment, but my point is that it's important to listen to your body and not run through the pain. You're doing so well, and if it takes a week or 2 more than you planned it won't matter in the long run (no pun intended). I'm sure your kids will understand and I bet they're very proud of you. My daughter tells her friends that I'm a runner - she is really pleased that I'm doing something to improve my health and fitness.
Thank you for the link. I'll definitely take a look at that. It's really reassuring to hear that your knee issues have calmed down. Well done for taking a break and then exercising to build up strength.
It's lovely to hear your daughter is so clearly proud of you. The support and encouragement of our children can mean so much can't it?
Hi there. I know just how you feel.. I only got as far as week three and I have exactly the same knee pain as you describe - had to stop running altogether, seen physio and have full programme of exercises to do and instructions not to run for 4 weeks 😢 I feel such a failure and I’m so missing the exercise and just the mental stimulation the programme was giving me. The pain crept up on me, was never bad when I ran but has been excruciating afterwards.. at this stage I’m nit thinking I will ever run again! Please take all the advice you can and I hope you get back on track soon xx
Oh poor you, that sounds really tough. It's amazing how quickly we adapt to C25K and how we end up missing it even after only a few weeks, right? I do so hope that you feel better soon and the exercises for your knee help to strengthen it. Like you, I didn't have too much pain running, but it was afterwards it would stiffen up. You WILL run again, we WILL finish the program (at some point) we can cheer each other on. I look forward to seeing your progress when you get back to it. Sending healing vibes xx
I know somewhat how you must feel, I injured myself at week 8 and had to take time off from running and then repeat some runs. Take the advice of your physio and people in your running shop, they probably see a lot of nasty injuries and just want to help you prevent any further injury to yourself. When you restart, your joints will be stronger and the whole experience will be so much more enjoyable.
Thanks so much! Going back at Week 8 is soooooo hard isn't it?!? I mean, just two weeks off the end..... But you're right, it's about preventing injury and if we have to do this, so be it. Thank you for your feedback. It's good to see your "Graduate" badge by your name, so I know it worked out for you
In the scheme of things dropping back two weeks is nothing. You've not been advised to stop altogether. Now you have a plan, drop back two weeks and I am sure you will emerge stronger than ever. You are not going backwards, but moving in the right direction. Good Luck.
Great idea. I was actually thinking about swimming today and wondering if it would be easier on my knee. I don't want to lose stamina. I'm going to see how I go with dropping back a few weeks, but if I need to stop I'll definately looking swimming
Sorry you’re having problems, LP. My driving instructor used to tell me, “When in doubt, slow down.” It’s proved a useful motto in life, not least during this course. Also, when you next get out, try avoiding hard surfaces as much as possible - it really reduces the impact. Hope everything is back to normal very soon x
Thank you so much! That is such great advice. I'm definitely going to slow things down. Do you think a treadmill would be a less hard surface than roads? Thank you again xx
I’ve no experience on treadmills myself but I should think it quite likely that they would be more forgiving. Try posting the question in the forum ? If nothing else, you’ll probably start a lively debate ! 😄
I'm sort of in the same boat despite only being on week 3. I had a bit of knee issue but yesterday I helped a mate out to push a broken down motorbike and really felt serious pain. I'm not taking any chances now I've actually started the programme so I used the cross trainer in the gym today and had no knee pain at all but it certainly got my heart and lungs working and for me, after 30 years of doing nothing that's what I need to work on. I've got holiday booked in 2 weeks so I've decided not to run till after that so will be putting myself back 4 weeks really. I'm amazed at myself that I'm actually sad about not being able to run, even after such a short time of doing it! Is cross trainer in the gym an option for you because it certainly helps my state of mind that at least I'm still doing something fitness wise and if he helps me get back to running (and breathing) a bit easier in 4 weeks or so got to be worth doing
So Lottiepops, I can completely sympathise with your problem. I, like you, run for my mental health and it scares me to think I can’t run anymore. I’ve got an ankle injury and I think it’s not only due to driving a lot but also needing orthotic insoles. This whole running thing though is a learning curve and you’re on the bit that’s teaching you ‘slowly slowly catchy monkey’ i.e. be patient. Everything comes to those who wait and your graduation will come to you albeit a little later than you anticipated BUT IT WILL COME! If you’re seeing your osteopath this also suggests you have another problem (my back is mine) so all things considered I think we’re doing pretty damn well 😉
Hiya, I have an exercise which I use that has pretty much nailed any knee pain, and I did suffer badly in the past. Balance on one leg with your knee bent for one minute, then repeat on the other leg. Do this several times a day - like when you are brushing your teeth or checking your phone. The act of balancing is gently building the muscles in your knee that you will need to stabilise you during your run.
There’s also no harm in repeating an earlier week or even just walking it out for 30 mins every other day. Better to progress slowly than to put yourself out with a more serious injury. Good luck!
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