Week 4 Complete - Knee Strengthening Advice Wanted

[iic25kii]

I finished Week 4 Run 3 this morning. I know I can now run for 5 minutes at a time but I still find it tough (it may be a psychological thing?). I've been having the odd bit of knee discomfort (it's not really pain) on rest days this week so I'm looking at the NHS knee strengthening exercises to help with this.

Is there any advice on when to do these exercises?

On run days or rest days? Before or after running? etc

[Sarahshep56 Graduate]

Hello I’m not really sure about the exercising side of it but have you thought about tying some knee support for when you’re running?

Nice one for getting to the end of week 4!

[John_W Graduate Ambassador in reply to Sarahshep56]

I'd discourage use of knee supports... better to strengthen the knee so that it can support walking and running in the long term.

[Sarahshep56 Graduate in reply to John_W]

Thanks John - this makes total sense

[iic25kii Graduate in reply to Sarahshep56]

Thanks Sarah,

I've used a knee (patella) support in the past when I went walking, but I was almost 4 stone heavier then and did a lot less exercise. I'm not feeling any pain or discomfort when running but have felt it going up and down stairs on recovery days.

[John_W Graduate Ambassador]

Have a look at squatting exercises on YouTube, and consider cycling and swimming . The use of resistance bands will also help - YouTube is your friend.

[iic25kii Graduate in reply to John_W]

Thanks John

I'll try some squatting tonight and see how I get on. I've got 2 recovery days until week 5 so will do some tomorrow and Thursday too.

I need to get hold of a new chain for my bike so will see if I can order online and get out for a ride

[IannodaTruffe Mentor]

The knee strengthening exercises linked to in the guide to the plan are ideal for rest days, but make sure you static stretch straight after every run.

[Tasha99 Graduate]

It’ll probably go in a week or so anyway. Loads of people hey knee pain early on. Doesn’t last with any luck. I’d do the exercises every day if you’re going to do them.

[Birdlady64 Graduate]

I can certainly vouch for the knee excercises. They helped me get back running in 10 days after I injured myself on run 2 week 1. I did them every day while I wasn't running and then on rest days once I started again.