Barrywells

[Kerrso]

Completed wk 1 when ankles & knees really sore - especially on stairs

Continued walking on 2 nd week and now 10 days later - still sore -any advice welcome

[Oldfloss Administrator Graduate]

Ouch. Are you warming up really well and doing those all important stretches after your run?

Try these exercises... and maybe think of putting in some strength and flex on your rest days too?

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

Have you checked out the post for Newbies... there is some great advice there too...?

healthunlocked.com/couchto5...

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Most new runner's aches and pains are caused by the impact of running, so do all you can to minimise it. Slow down, avoid heelstriking, keep footfall under your body not out in front, run on grass or treadmill, wear proper running shoes fitted after a gait analysis done at a specialist running shop.

As Oldfloss says, stretching and strengthening exercises will also help.

Any pain that persists is a sign of deeper issues and requires the advice of a GP or physio.

[ButtercupKid Graduate]

Welcome Kerrso ! Two suggestions: a) take it slow and steady - embrace your inner snail, as they say around here. A lot of people attack the first run and suffer for it afterwards. The other thing that has helped me is running on softer surfaces - grass or hardcore rather than tarmac or paving. That reduces the impact on your joints. Hope you’re back to normal soon. Happy running !

[Nita49 Graduate]

Hello Kerrso 🖐️

I've got some gel inserts on my running trainers and I don't heel strike... Tried it once and never again!

As Oldfloss mentioned, stretching post run is crucial. Generally hold each stretch 20/30 seconds.

And read the link's that you are sent.. Really important.

Good luck and hope you're feeling better soon, and back out there again! 👍

[Kerrso]

Thanks for all replys