Advice please! Anyone else in agony with knee/shin pain?

[regularmum]

Hi all! I’ve only completed week one but have had to stop. I found on run two and three that my knees were suffering. Nearly a week on they are painful and I’m finding it hard to walk. I can’t kneel, walking down the stairs is hard, just movement in general! Help! Has this happened to anyone else? Should I seek medical advice? Should I continue to run/walk?

[melissaclarke Graduate]

Hi...I’m in exactly the same position, I asked on here and was advised to drink lots of water, check you have the right shoes and do knee stretches before and after. I’ve done w2r1 and really want to smash the plan but knees at mo are a problem. I’ve taken an extra rest day and hoping to go out tomorrow. There’s some very helpful people on here that I’m sure will post links for stretches etc. Hope improves for us soon!!

[regularmum in reply to melissaclarke]

Thank you for the advice! I’m currently taking ibuprofen and using deep heat on the area but neither is really working. I’ve googled the symptoms (which shouldn’t be done but I think we’ve all been there!!!) and a lot of the results are RICE so maybe I should be using an ice pack instead... I don’t want to give up, it’s a weird hate to love, I feel a sense of achievement when I’ve done my run. I’m not great on hydration so maybe if I hydrate I’ll see improvement as suggested?! Let me know how you get on over the next couple of runs!!

[frosty861 in reply to regularmum]

cold/ice worked for me as I suffer knee/joint pain

[Setters Graduate]

How fast are you running.? You can slow down to walking pace,as long as you have both feet off the ground at some point, it’s still running 😉 Ice pack for 20 minutes after a run, horrible but effective. If you are still having pain after following the other advice you have already had I would get a physio to have a look at your knees. Do hope you get this sorted 🙂

[regularmum in reply to Setters]

I’m not running very fast! I have asthma and am generally unfit after having a baby... I think my body is just in shock! I’ll give cold compress a go, thank you.

[Tangawizi]

I’ve been having Epsom salt baths, using ibuprofen gel and ice packs whenever I am sitting down. And having 3 rest days. I’m on W2R3, it is improving each time

[Trawa]

I started programme in August and after 2 weeks I developed severe knee pain. Had to take 2 weeks break to allow the pain to subside. I did see the physio and was reassured it was just an inflammation of knee joint - I had part of meniscus removed years ago. Physio said that strengthening the knees with exercises and running will help in long term. I since had few small flare ups but knowing that physiologically everything is fine reassured me that I can run safely.

[Tasha99 Graduate]

Totally normal in week 2 and 3. Plenty of ibuprofen. It goes in a week or two. I ran through it with ibuprofen an hour before running but many say rest.

[SueAppleRun Graduate]

Insoles may help they helped me and Willow hugely, he used to limp home from every run but no longer

[Groves69]

Yeh I’m exactly the same they feel like they’re bruised really badly, I’m about to do week 3 run 2 today but not sure whether to ss it hurts to walk or even move in bed!

[midgetdisco]

I'm the same with shin splints. I couldn't go past week 1, I tried fitted trainers, going really slowly, better warm-ups etc. but in the end I settled for walking for about one and half hours 5 days a week instead.

[PaulS83]

Remember that everything on here is ad-hoc advice often driven by experience, which is great up until a point, but if you use the word “agony” then professional advice is the best route, be that a GP or a physio. Footwear may help, but you need to know what you’re dealing with first.

[Meypom]

I do heel raises which strengthens the muscles around the knee area , make sure you’ve got a Really good pair of cushioned running shoes and slow up slightly , rest ice and elevate too ... ( I got shin splints through trying to run too fast too soon .. ) hopefully it’ll all calm down

[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, stretching after every run, knee strengthening exercises and dealing with injury.

Aches are normal.........agony suggests something more serious so please consult a medical professional.

Enjoy your journey.

[Yoginut Graduate]

I found my left knee beginning to hurt on week 1 day 2 ☹ Then I remembered I probably hadn't tightened my trainers properly. Just finished day week 1 day 3 with shoes supporting my feet properly and all ok. Just thinking this might be worth considering? 😊

[Isal19]

Yes. Got to Week 7 and shin splints and hip problem. Not ran since November and a big shame as loved it. Physio now and may try again one day but at the moment not looking likely; I went slow but maybe running outside not for everyone. I power walk, am a gardener and play badminton but running didn’t agree with me. Feel for you.

[Jonno34 Graduate]

Couple of observations/comments/

Building strength comes from exercise and recovery. I trust you are having recovery days in between? It may be an idea to start off doing the prog on a walk/brisk walk basis for a few weeks then going back to the start and doing walk/run.

I would be cautious of "over stretching" at the start. When I started I used to loosen up with a walk first then start the 5 min warm up walk.

Are you outdoors? If so look at the surface, I struggled with grass to start with, nice level flat surface, even if it is short and repetitive. If you are outside how about trying a treadmill.

Take it slow and try not to do too much up and down movement.

[Tartancat Graduate]

When you first start running it's terribly hard on the knees, and knees are very complicated joints. If youre in constant pain please dont run - you could be causing untold damage (pain is your body's way of telling you something is wrong!)

I did my knee in (stupidly by running on consecutive days, pre-C25K) and it took 6 weeks before I could even contemplate running again.

Best to see a GP or physio and get it sorted. Take care!