Knee pain

[GC93]

My knees started hurting on W2 R3, I haven’t been for a run in 6 days now, and my knees are still painful + swollen. I have been stretching/RICE/ibuprofen but still in pain! Any advice or help? I’m keen to get back out there when I can. I have bought insoles too to see if that helps my foot position

Thanks in advance!

[Ellaella1 Graduate]

I struggled with my knee as well, to the extent that I thought I would just have to give up. However, I am now at week 8, and the knee pains have really reduced. I too tried stretchIng, ibuprofen, new shoes etc. But what I found helped me was being very mindful of my strides when I am running. I have shortened them significantly, and I keep thinking “light, light” as I land. My friend, who is a strong runner, advices me to try to land less on my heal and more “mid foot”, as thst apparently puts less stress on the knees. I am hoping thst as I get more fit and the muscles around my knees strengthens, I will be able to increase my strides without the pain...

[GC93 in reply to Ellaella1]

Thank you, once the pain has eased I’ll repeat the week and give this a go! I’m determined to be able to do this. Well done on your progress too that’s amazing!

[Newbie59 Graduate in reply to Ellaella1]

I was more worried about my knees than any other bit of me! I was starting to get occasional pain walking up stairs so read as much as I could on the forum. I think you are absolutely right, it is how you land your foot that makes the difference. But interestingly, near the beginning of the programme Laura told me to land on my heel. Yet everywhere else the advice is to land mid foot, which is what I aim to do and I haven't had any major problems with knees, a bit of an ache after a run which is to be expected. I think the running is strengthening my knees, well I hope it is!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

If the pain persists, consult your GP or physio.

Enjoy your journey.

[GC93 in reply to IannodaTruffe]

That’s great thank you

[april_skies]

Hey! I've been going through exactly the same, my pain started on W2 R1 about 2 weeks ago. I bought some new trainers as my others were very old, and have been walking in them instead of normal shoes to try and help my knees adjust. I've still been having painful twinges in my knees now and again, and I've been cycling a bit in the meantime to try and keep moving / strengthening them.

Today I braved my first run again, repeated W1 R1 to ease myself back in - I went VERY slowly and I think the new trainers definitely helped with landing and positioning, had a couple of knee twinges but not as bad as 2 weeks ago. My legs now feel quite heavy and knees don't feel great but hoping it will pass over time, good luck - would be great to hear how you go!

[GC93 in reply to april_skies]

Thank you! I’m hoping after lots of rest I can get back to it. Well done on your progress, I’ve also bought insoles to help with foot positioning so fingers crossed those help too.

[Dtay1978 Graduate]

I have a dodgy knee so use a brace, good shoes are a must, and as already mentioned watch for your stride impact 😊