Painful knee put a stop to my couch to 5k on 2nd week ☹️

[Jps21]

I have never done any exercise since leaving school and me and my husband decided to start couch to 5k. Found 1st week tough 2nd week was a little better till yesterday really enjoyed my run but had a problem with my knee really painful and could hardly put pressure on it. Feel I’ve let myself down as know I can’t continue until it’s right again ☹️

[AlMorr Ambassador Graduate]

Sorry about your knee Jps21, all I can advise you is to take a good rest from running until your knee heals, hope that won't be too long before you return to running.

[Jps21 in reply to AlMorr]

Thank you AlMorr do you think I’d be best to go back to do all week 2 runs again once my knee is better rather than moving on to week 3

[AlMorr Ambassador Graduate in reply to Jps21]

Read the excellent articles suggested by IannodaTruffe, don't run until the pain has gone, if more than three weeks off running, I would go back to week 2.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the recommended easy conversational pace, which most people exceed, increasing their injury risk.

Most new runner's aches and pains are caused primarily by the impact of running, so slowing down, avoiding heelstriking, keeping footfall under your body not out in front and wearing proper running shoes fitted after a gait analysis, will all help to minimise that stress.

You may benefit from doing knee strengthening exercises nhs.uk/live-well/exercise/k... once the swelling has gone down.

In the meantime this page about treatment of sports injuries nhs.uk/conditions/sports-in... may be helpful.

These issues can be got over.

Take care.

[Jps21 in reply to IannodaTruffe]

Thank you

[UnfitNoMore Graduate]

Let yourself down? When did you last have a sporting injury?? You’ve made a great start, and hopefully you won’t be sat out too long. Have a look at the knee strengthening exercises in the pinned posts, they’re really good. You’ve let nobody down, and you’ll be back.

[Jps21 in reply to UnfitNoMore]

Thank you I’d not looked at it like that I will be back

[Auden Graduate]

I had really knee pains at week 2 as well. Please do consider having gait analysis at a good running shop. I did - was advised I over pronated - so need extra strong support in my running shoes. Honestly, overnight no pain since. Not even a peep!

[Jps21 in reply to Auden]

Thank you

[Oldfloss Administrator Graduate]

Well done for starting this....rest up .. try these exercises...

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

And when the pain is gone... head out again... slow and steady!

[Jps21]

Thank you oldfloss