Hello All, looking for a bit of advice please. I completed week 5 around November last year, fell over and twisted my knee ligaments so had to put running on hold for a while. I'm feeling so frustrated now, just done the 2nd run of week 6 after starting again and my knee is playing up, feeling that I should stop running to avoid doing more damage but really want to carry on. Any experts out there? Thanks
Fran
Possibly get your knee checked by the doctor then if that's ok get yourself some knee support I got mine from eBay and they work fine 😊
Have more rest days and see how it goes, you should never try and run through any bad pain, if bad pain carries on then you'll have to see your GP or better still a sports physio. If pain is only slight then sometimes that may disappear with a bit of slow running, but underlying cause may need investigation.
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5... and includes a link to the NHS Sports injuries page.
If the issue persists consult your GP.
Take care.
Thank you all for your replies, I probably need to admit that the 39 year old inside will never actually replace the almost 59 year old that I actually am!! More rest days it is for now, I've been wearing a knee support and, if I still have pain will go and see someone when I'm home from my holidays. Thanks again, going to have a good read through all of the info now IannodaTruffe
Have you gone straight back in at the same level? I had a couple of months break for health reasons after graduating, so am starting back on earlier weeks rather than expecting to pick up where I left off. You may find an insole helps too( have you been gait analysed?), I walked the coast to coast a couple of years ago which resulted in a knee problem but the correct insole in shoes has solved the problem, it seems we don't all have our leg joints in a straight line without some kind of support under our feet. Go careful and good luck with completing the plan.
Thanks, no, I started again, pushed on too fast it seems though
You really want to continue running... We can help you, but you are going to need great self-discipline.
Whilst I am sure that you have the stamina to complete W6, I doubt that your knee supports your head on that decision.
I propose a very gradual introduction back to running, simply to allow your knee to strengthen. Find the knee-strengthening exercises on NHS website nhs.uk/live-well/exercise/k... and do these daily. If you have not been too active after hurting your knee, then make sure that you find time for a one hour walk every day that you are not running. And re-start C25K doing W1 for the next 3 weeks (that is not a typo). If after that period your knee is not complaining, then progress onto W2 for three weeks. At all costs, resist the temptation to think "that was easy, I'll move on. It is the gradual accumulation of runs that will make your knee hurt again: just because you got back from one run without it hurting doesn't mean that your knee is now invincible. I recommend being very slow and deliberate about your running. and take things very slowly. You'll be able to run again.
I'm not medically qualified, I have not consulted with you and I know nothing of your history. Please consult a sports physiotherapist (preferably) or your GP is you have any concerns about your knee.
Hmm, you're right I'm sure. It's so annoying, I am fit, I walk loads, played badminton until I fell, a stupid accident and 😡😡, hey ho, c'est la vie. Slowly, slowly from now
I would see a sports physio and take it from there (it's what I did)
I also started the whole programme again.
Good luck 😊
Thank you, will do.
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