Is this an injury?

[Hotpinkdaisy66]

I complete week 2 run 2 last Wednesday (9 days, ago) I enjoyed it but finished with sore knees. I've not run since and they are still very sore. On the inside of knees where they join shin bone (? Medial ligament?) Will this improve? It's so frustrating (and painful)

[Foodbaby Graduate]

My knees were soo painful for the first three weeks, I took some advice and took Ibuprofen 3 x per day for a week, also started taking glucosamine, used heat before a run and ice after. Week 4, my knees were fine. I also made sure I had my rest days. Hope u start to feel some relief soon.

[Hotpinkdaisy66 in reply to Foodbaby]

Thanks. Can I ask did you continue to run throughout or rest until they felt better?

[Foodbaby Graduate in reply to Hotpinkdaisy66]

I personally pressed on because they weren't overly painful whilst running, just after, lots of swelling etc. I also used rock tape to strap the weakest knee, I'm sure someone more qualified will advise on the benefits of strapping!

[UnfitNoMore Graduate]

I had 30 years of painful knees before starting the plan, and then being a dumbass on my rest day I twisted one, then the other went in sympathy. I had to wear knee braces to walk pain free and I didn’t run until I could walk comfortably without them... at which point I ran in knee braces for a couple of weeks. I also did the Strength & Flex programme, with particular focus on knee strengthening and core work. My knees are pain free now and I’m running 20-25km a week. So, yes, things will improve if you do the right work to strengthen the knees (and the rest of you) and the running will increase the bone density that we lose as we age as well.

We can’t diagnose you, but I can point you at this guide to the knee from runner’s world which includes advice on running after different injuries and also making them “injury proof”

runnersworld.com/uk/health/...

Come and join us on Strength and Flex too... we are goal setting and challenging ourselves to improve strength, flexibility and overall fitness with sensible slow and steady increases in activity levels.

If the pain doesn’t improve then a GP or physio appointment is the place to start.

Hope this helps.

[Hotpinkdaisy66 in reply to UnfitNoMore]

Thanks so much. A stupid question, but how do I join you on Strength and Flex?

[UnfitNoMore Graduate in reply to Hotpinkdaisy66]

healthunlocked.com/strength...

[MargoPuffyPants Graduate]

My knees were bad for the first 2 weeks but they were miraculously better in week 3! Have been taking supplements (omega 3, glucosamine + chondroitin) for several years as I’ve always had problems from my horse riding days. They do help.

[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 minimising impact and stretching.

Knee strengthening exercises will also help nhs.uk/live-well/exercise/k...

Enjoy your journey.

[Tasha99 Graduate]

Normal. Ibuprofen 👌🏽 it’ll go in a week or so. I took tablets an hour before running and ran through it 😂