Knee trouble

[LMS21]

Hi everyone, i have just started C25K last week and i am having bad pain in my knees will it make it worse if i continue?

[Shelley2310 Graduate]

I got a knee injury at the end of week 1 4 weeks ago. I ended up taking 3 weeks off and have just finished w1 again pain free. Although aches are normal, pain that stops you walking normally isn’t. If it doesn’t ease off take an extra days rest see how it is. Take I really slow and steady when you do your runs. My running is now slower than my brisk walk but no pain. It’s the actual motion of running thats beneficial ie both feet off the ground at same time. Run slow take smaller strides. Most of all well done on starting this. I’m looking forward to my w2r1 tomorrow, never thought I’d ever say that.

[LMS21 in reply to Shelley2310]

Thank you

[ambler1 in reply to Shelley2310]

I agree with you. I ran for two weeks and had to take 3 weeks off due to knee and lower leg pain. Swollen ankles etc. I now rarely run on roads and go looking for tracks and paths through woods etc. No pain now for several weeks.

[ButtercupKid Graduate]

Sorry to hear this,

LMS. It depends what’s causing the pain. Obvious things to try are slowing down just a little, and running on softer surfaces like grass or hardcore rather than tarmac or paving: both of these will reduce the impact on your knees. If in doubt, seek advice from a qualified medic. Hope you’re feeling better soon x

[LMS21 in reply to ButtercupKid]

Thanks i am struggling to walk and getting up the stairs is very painful i also think it looks swollen rest it is was really looking forward to week two.

[Shelley2310 Graduate in reply to LMS21]

You will do it, take time out to heal. Otherwise you’ll make it worse.

[ambler1 in reply to LMS21]

Take the rest but if you look on the associated exercises with C25K that are shown by a physio you will see other exercises to do to strengthen your legs and knees. It helps to be doing something to help you in future. Good luck

[ButtercupKid Graduate in reply to LMS21]

You’ll get there. Better safe than sorry ! Keep us posted on how things are going x

[UnfitNoMore Graduate]

Some aches and pains are normal... “bad pain” as you describe it is not. Go gently, slow down, go onto a softer surface, change shoes, etc... there are many causes. If the pain doesn’t ease see your GP and/or Physio.

Your knees will strengthen over time, and avoiding actual injury early on really helps with this.

Here’s hoping it settles soon.

[LMS21 in reply to UnfitNoMore]

Thank you

[Mollymoonmaiden]

Hi, I had bad knee pain when I started week 2. I took a few days off, got myself some proper running trainers from a running shop that did gait analysis (I had been wearing my old gardening trainers 🙄). I also got some knee supports for when l ran. I slowed right down too. I did some knee exercises and hip strengthening exercises on non running days. I was gradually able to loosen the knee supports until l no longer needed them. I am now on week 7 with no knee pain (touch wood!!). Obviously you may have a different knee issue so probably best to get it checked out, but l just wanted you to know that hopefully you will be able to overcome it and continue on the program. Best of luck 🙂

[LMS21 in reply to Mollymoonmaiden]

Thank you

[Nita49 Graduate]

If you think it's just aches and pain's and your knee's getting used to running, then take it easy and slow down... Maybe a couple extra rest days.

If it's "bad" pain, then never push through it... This "no pain no gain" attitude is not the correct way to go about and I suggest that you see your GP/Physio

Hope things improve for you soon 👍

[LMS21]

Thank you

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on keeping impact minimal.

Enjoy the journey.