Pain behind left knee after Wk7R1 advice required

[CanIrun5k]

Made steady progress always having a day off between runs but finally I have an issue.

Just when I was loving the longer runs and felt I could comfortably ran longer i woke up to tightness this morning.

Its not a sore pain but a tightness behind left knee at the back of my leg.

Wk7R2 is tomorrow for me and I am not sure what to do.

Do I just go for my run and see how it goes....

Or should I take another day off?

I was thinking it is maybe hamstring orientated? Any advice greatly received as I don't want to end up back to square one due to injury.

[Grannyhugs Graduate]

Sorry to hear about the pain. General advice is don’t run with any pain. There are related previous knee pain posts you may like to read through, you can either search for them or they are to right of screen on tablet, not phone. Do you stretch properly after each run, by this stage in the plan you really need proper stretches, again there are related posts on stretches. Sorry I don’t have a quick fix for you. Read posts and try stretches but don’t run and risk making it worse. Good luck

[CanIrun5k Graduate in reply to Grannyhugs]

Thanks I have done some stretches after run but not really sure best to do.

I am in my phone so can't see any other options right now.

Its not a pain but a tightness.

I will maybe do 5 min warm up followed by some stretches and see how i feel about trying the run tomorrow.

Maybe a few days off would be my better option.

Just annoying as I have my routine set out and has been fitting in nicely.

By changing days it knocks me right out with work etc.

[Grannyhugs Graduate in reply to CanIrun5k]

I've had that same pain in past and desperately trying to think what I did to solve it. You may find good nights sleep and stretches and gentle exercises help. Good luck

[Buddy34 Graduate]

If you're ok tomorrow you can try your run and see how it goes any pain, stop.

Make sure you are stretching after EVERY run its very important . Good luck and let us know how you get on 😊😊

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

[CanIrun5k Graduate in reply to Buddy34]

Thanks for the link. I think I have been a bit lazy on stretching after runs. Going to read through all that and improve my after run care 👍

[IannodaTruffe Mentor]

Stretching after every single run while muscles are still warm and supple is one of the best ways to avoid tensions and contractions building up after a run and avoids carrying them into the next one.

The stretches linked to in the guide to the plan healthunlocked.com/couchto5... have served me well.

[CanIrun5k Graduate]

Just a brief update.

I ran Wk7R2 today and managed the 25 mins with reasonably no niggles.

I spent some time stretching after this run so hopefully it helps.

I still feel that tightness though.

Gave up smoking 5 days ago and have lost 3 and half stone now. Another 1.5 stones till I reach my target weight for height.

At 51yo I just need my old bones and tendons to toughen up so I can achieve my goals.

Thanks again to all who replied.

#fitforlife♥️