This week’s ailment: knees!!: Hi there, thanks... - Couch to 5K

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This week’s ailment: knees!!

Kertesz
Kertesz

Hi there, thanks to the support of the community I’ve sorted out previous pains in my hips and calves (correctly fitting shoes and good hydration, mainly). However, after my W2R3 on Wednesday my knees began to hurt - they’re fine walking, but if I try even a trial ‘jog’ they ache. Not agonisingly, but irritatingly - I’ve never had knee probs before. I’m wondering if it might be the freezing weather - it almost feels like my knees ‘got cold’ somehow, in the snow of the last run. ...? Also wondering whether I should take some ibuprofen or paracetamol before my run tomorrow to see if that calm things down and I can jog along in a relaxed way again. Thanks for any thoughts x (I do frequent yoga plus follow Ianno’s linked warm up/stretch down exercises...)

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UnfitNoMore
UnfitNoMoreAdministrator

While I’d take ibuprofen after a run, I try to run drug free... anything that masks the pain may also mask it getting worse... then a niggle can become a big deal. Knee and core strengthening exercises would be my first port of call.

Kertesz
Kertesz in reply to UnfitNoMore

Thank you - yes I wondered about exercises to strengthen the area... I shimmied my back up and down the wall at work today whilst bending and unbending me knees #anyopportunity!

UnfitNoMore
UnfitNoMoreAdministrator in reply to Kertesz

There’s some in the pinned posts... or go to runnersworld.co.uk and search a body part... the injuryproof series is good reading.

Kertesz
Kertesz in reply to UnfitNoMore

I’ve looked at some of the pinned posts - but the ‘injury proof’ series sounds perfect! (Maybe I’ll read them, instead of going out pounding my knees in the sleet and snow again tomorrow!). Thanks again.

Knees are usually the first to complain when we start this running thing so it sounds as if it's just your knees getting used to this type of movement. Take extra rest days, stretch after each run,do strengthening exercises for your quads and hamstrings (as these support the knee) and consider buying a foam roller to get rid of tight muscles and knots. But learn how to use it properly first, check out YouTube videos.

I don't think taking painkillers before a run is a good idea because you want to get to the root of the problem and painkillers will mask the pain and perhaps result in injury or making your knees feel worse.

Thanks for the info about ‘knees often being the first to complain’ - that’s really reassured me that I might not be on the scrap heap just yet. Rest days, stretching and the strengthening suggested all sound a very sensible plan - it’s not a race after all (ha!). Thanks again for the advice! (and I have a foam roller thingy - was agony but excellent on the hips and calves!!).

Cfc55
Cfc55Graduate in reply to Kertesz

Hi just to say ignore knee pain at your peril! I tried to run thru sore knees and am now 2 weeks without a run waiting for the pain to go 🙄! Take as many days rest between runs as u need would be my advice!

Kertesz
Kertesz in reply to Cfc55

OK! Now that’s made me sit up straight and take notice. Thank you - will do. Promise! And I hope you feel well enough to run yourself again soon.

Cfc55
Cfc55Graduate in reply to Kertesz

Thanks 🙂 I’m pretty sure I’m gonna be good to go at some point next week at current rate of recovery 😂. I’m definitely going to take an extra days rest between runs, at least to start with! Good luck to you tho!

Kertesz
Kertesz in reply to Cfc55

Fingers crossed for you! Did you discover what you did to your knees to cause the pain? (She asks through *no personal interest of her own*, obvs...

Cfc55
Cfc55Graduate in reply to Kertesz

😂that’s ok I don’t mind divulging the secrets of my knees, if I knew myself. No typical bloke haven’t been to the doc, but it’s the inner knee where the pain is. I’m thinking a cartridge strain from experience in my youth. I can just about remember that far back 😂

Kertesz
Kertesz in reply to Cfc55

Ooh... I hope it heals quickly. I finally did W3R1 today... found a new route (gently downhill all the way - SO much easier... just a long walk home!). Knees grumbled, but not massively... (I tried to take ‘fairy steps’ as advised in the forum...!) we’ll see 🤔...

Cfc55
Cfc55Graduate in reply to Kertesz

Aw well done you 👍, that’s great and good that you didn’t get too much pain! I think I’m going to have to embrace my inner fairy when I start up again 🤦‍♂️😂. I just walked 4.5 miles with my faithful hound along Aberdeen beach nice and flat. Left knee is fine right knee just a few twinges so I’m optimistic for later in the week 🙂

Kertesz
Kertesz in reply to Cfc55

Slowly, slowly catchy inner fairy... 💫

Cfc55
Cfc55Graduate in reply to Kertesz

😂 yes indeed, I need to find it before I catch it 🧚‍♀️

Kertesz
Kertesz in reply to Cfc55

You found a fairy emoji?!! I looked and looked!!

Cfc55
Cfc55Graduate in reply to Kertesz

😂 I did! More by good luck than good judgement tho. The joy of the iPhone 🙄 typed if fairy and this popped up 🧚‍♀️🤷‍♂️

Try to run ‘softly’ and slowly so as to minimise the impact... I spent a bit of time watching running technique videos and then putting those techniques into practice... I wore knee braces throughout C25k and only removed them for my final graduation run - I have had knee trouble so wanted to make sure they had a fighting chance whilst growing the new muscles! Another shout out for avoiding painkillers pre-run. Pain has a function - it tells you when something is wrong and you don’t want to switch that bit of kit off!

Kertesz
Kertesz in reply to ktsok

Thank you... running more softly definitely helped (and not ‘bobbing’ about either!) ... I ended up staying up until the early hours last night watching technique videos on YouTube!! I think how I place my feet has a lot to do with it - also tried to be conscious about this today... so much to learn!! So far, no twinges today though🤞🏼.

ktsok
ktsok in reply to Kertesz

Oh that’s good to hear. Yes, it’s a big learning curve, this running malarkey. Both the technical stuff and the mental side of it. I will feel quite highly evolved when I can ‘just put one foot in front of the other’! 😉

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