Knee injuries?

[kneeshavegone]

Hello fellow C25K-ers.

I have had to stop running after week 7 run 1 as a knee injury I had a calendar year ago has flared up again big time. Last year it was caused by ignoring a plantar fasciitis injury in my foot but this time my foot has felt fine but the same knee is so painful walking is tough, let alone running.

The Dr I saw advised shorter but faster runs on grass rather than roads, and swimming instead instead of running if possible.

Has anyone else had knee problems during the programme? It’s so frustrating as I felt I was getting a lot fitter and now I can’t even imagine when I can recommence running

[IannodaTruffe Mentor]

I have just restarted C25k after very nearly a year since I last had a proper run, because of a knee issue.

My advice is to get booked in with a physio as soon as possible.

The journey back has been complicated for me by the effects of cancer therapies, which reduced muscle mass and the ability to rebuild muscle.

Many, if not most, knee issues are caused by poor support of the surrounding musculature, so identifying what exercises are most appropriate for you to do, is the basis of treatment.

If you can hardly walk then I think your doctor's advice to run fast is rash.

There is advice in the guide to the plan healthunlocked.com/couchto5... on minimising impact and dealing with injury.

Take care.

[kneeshavegone Graduate in reply to IannodaTruffe]

Thanks for the advice. I have a session with a physio booked in for Tuesday to assess the damage!

[Jell6 Graduate]

I did, about 5 runs after I completed the programme.

I saw a sports physio, got treatment, gait analysis, the correct trainers for my odd gait. I had 8 weeks off including a holiday then restarted from week 1.

So far........🤞

[kneeshavegone Graduate in reply to Jell6]

Good news. I hope it’s something relatively straightforward as being out of action again is so frustrating. Thank you.

[Roxdog Graduate]

Long rely alert!

I'm sorry to hear that you've been advised not to run at the moment. Although it sounds as though your GP has suggested running on softer surfaces.

For what it's worth, I have arthritis in both knees and have to work quite hard to keep it under control. I've also had knee injuries in the past.

While on the programme I had a couple of weeks where my knees hurt and I wondered if I would be able to carry on running. This was around week 3/4 and again for a brief period around week 6.

I stepped up my knee strengthening exercises and do them religiously. Over the last few weeks and since graduating, I firmly believe that the exercises and the running have significantly improved my leg strength so my knees don't hurt.

It can be done, but take advice from GP and physio and you can fix this.

I always run on soft surfaces - a bit challenging with all this rain! This makes a difference and neans when you graduate you can call yourself a trail runner!

Knee exercises do work!

As for swimming, don't swim breast strike- not good for knees. But if you can do crawl, or swim with a float just kicking your legs, that's great!

I'm not an expert but as I have had issues for several years, including a period using a walking stick about 3 years ago, I have quite a lot of experience dealing with knees!

Good luck and don't feel too discouraged!

Oh and do you have good running shoes?