Knee pain

[Mightyducks]

Well I was determined to give this a real go, I feel like I never complete anything and was determined. However on my last run of week 2 I started with my pain in my knee, I got through the run but was in pain moderately. I know don’t know what to do, to carry on or rest my knee. Any help appreciated, thanks

[Grannyhugs Graduate]

Pain always needs rest, add ice and elevation. You want to check your running shoes are supportive. Keep to flat level surfaces, downhill can aggravate knee problems. Good luck

[UnfitNoMore Graduate]

You are determined... and you will get there! Rest a little and if pain persists please consult your GP or, better still, a physio. If it settles, have a look at NHS strength and flex and specific knee strengthening exercises. Slow down and run in softer surfaces where you can to lessen the impact.

Street and Flex has a forum on here, and links to the programme, which fits nicely around the C25K plan... that’s what “rest” days are really for.

This article on knees is good reading and should help you going forwards... once the pain has settled. runnersworld.com/uk/health/...

[melissaclarke Graduate]

I also struggle with my knees, started at end of week 1...lots of advice received here including drink lots of water everyday to hydrate your muscles, do knee strengthening exercises daily, stretch before and after run, maybe get your gait checked to ensure you have correct shoes (I haven’t done this yet), take extra rest days if needed....I got some knee supports and impact insoles and have been taking ibuprofen to take the edge off, just into week 4 now and things are definitely improving. I didn’t used to exercise at all so think it’s a lot for the muscles to take at first and I see a lot of comments saying gets easier as progress. Hope improves for you soon.

[EnergyFlash Graduate]

End of week 3 of C25K, my knees and lower legs are killing me! Physically, everything else is okay (surprisingly). Will consult my local running club and please keep us posted on your progress. Good luck, keep going!

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

Enjoy your journey.

[Strangethings Graduate]

The knee supports and shin socks helped a lot , had to continue with the plan as it left me with no excuse - and it was a good feeling when I finally graduated .

Lapsed for 3 months and trying to get back into it now

[Mightyducks]

Thanks all, I plan to start the knee exercises to tomorrow and I’ll take it from there