Achy knees

[Laura-s]

I have just started week 4 and completed run 1 and my knees are aching . I thought they would get better as the weeks progressed and they haven’t !

Will it get easier ??🤞

[UnfitNoMore Graduate]

Welcome and well done getting started, and indeed the first third of this plan done.

Aches are pretty normal early on, as you imply you know with your expectancy of improvement. They do get better over time, a lot of our aches are simply the muscles getting used to the new exercise, and running will cause those muscles to strengthen some and condition themselves to the task. However, some specific strengthening work alongside the plan is recommended.

I had knees that had been painful every day for 30 years when I started the plan. I added strengthening work to my week and now am pain free and have been for about a year... a benefit I wasn’t expecting! Knee issues can be just that, or they can be caused by weaknesses other parts of the body. The best thing to do is to start a full body strengthening programme. NHS strength and flex nhs.uk/live-well/exercise/s... has a forum on here and is a great way to get this process started... it’s pretty gentle and requires no equipment to be purchased. A stronger body is less likely to pick up an injury, so this work pays dividends throughout your fitness journey.

[Laura-s in reply to UnfitNoMore]

Thanks I will give it a try x

[Buddy34 Graduate]

Great, you're now on wk4 . Some aches will go away the more you run. There are also knee strengthening exercises that can help. Well done you 😊😊

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

[Laura-s in reply to Buddy34]

Fab ! Thanks !

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on minimising impact and stretching after every run, which should help.

Enjoy your journey.

[Supermeisty]

I had knee aches for week 1 and then I started to concentrate on stretching after each run and drink plenty of water. I have also been walking more each day to try and keep my legs active/strengthen them and the aches have subsided a bit.

Also I took some advice from the japanese slow walking video, keeping my feet underneath me at all times when running. But I think the important thing is to go slow and try to strengthen those legs/knees.