Back and Knee 😕

[Diego372]

Hello everyone,

So basically when I run I feel a ache/tightness in my lower back, but this is only for the first “run” once I stop to walk and start the next run I don’t feel it anymore. I used to have this issue during the other weeks but the runs were much shorter so once I started feeling the ache it would be time to walk so it didn’t cause much of an issue. However I just did week 5 run 1 and for the second half of the first 5min run my lower back was aching. It didn’t ache for the other two 5min runs.

I also have the same issue with my knee, my knee feels stiff during the whole of the first run. After I stop and walk, it too feels fine for the subsequent runs/walks.

Anybody know what I’m talking about or have any advice?? Thanks 😊

[linda9389 Graduate]

I'm not qualified in any way to know what is happening, but it sounds as though both your knee and back are easing as they warm up. Perhaps you need to really concentrate on pre run stretches to warm up properly. Similarly, don't skimp on post run stretches because that allows all the muscles to tighten even more. As distance inceases and you out your body through more stress, so your stretching, warm up and warm down routines must increase to compensate. Good luck.

[Diego372 in reply to linda9389]

Pre run stretches?? 😬😶 I never used to stretch at all, I assumed the 5 minute warm up walk was enough. Could you link me to a stretching routine if you have one handy? Thanks for the advice

[linda9389 Graduate in reply to Diego372]

Some people never stretch pre-run and are fine! Others stretch without fail, we are all different. Most runners stretch post-run though and that might be all you need to loosen up those tight muscles. There are lots of stretches on the Strength & Flex forum healthunlocked.com/strength... or if you like yoga then Adriene has a pre-run routine on you tube youtu.be/MKuZOwYukho(Not working as expected?) Alternatively simply google pre-run stretches and all sorts will come up. It's important to find exercises you like, or you won't do them! Just a few to activate your glutes, open up your hips, loosen up your back. And always stretch post run. Good luck.