Run 1 of week 2 day before yesterday. Today my leg is slightly swollen below right of my left knee, with a slight throbbing pain, same sensation across left outside of ankle and front of ankle. Should I push through tomorrow or wait?
I’m 52, not overweight just not very fit! I was running on uneven grass.
Any advice very welcome! Many thanks in advance x
Short answer... no
Longer answer... hell no!
Some aches and small pains are to be expected... big pains and swelling are not. Best thing to do is to follow RICE until the swelling and pain subside... if it doesn’t go, seek a medical opinion, preferably from a physio so you get exercises that you can do to help healing and strengthen the areas.
Grass is strange as it’s easier on the joints but uses more energy when it’s soft... when it’s hard and uneven it can be as hard as pavements. I love grass, but am running on dirt trails now as it’s not rained in a while.
Here’s hoping you’re back soon.
Aw!! Thanks so much! Didn’t want to stop when I’ve only just started! But what you’re saying is confirmation of my gut feeling.
Going to stick to tracks when I’m back on track!
If you have the patience, scroll back in my posts to my week 2 a couple of years ago. I picked up a knee injury (being stupid in my case) and yet it was the making of me as a runner... I actually read the guide that I see IannodaTruffe has linked below... I picked up on the strengthening exercises and I’ve never looked back.
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 minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.
Rest up........don't run in pain.
Enjoy your journey.
Thank you so much, what great support!
Enjoy your weekend! X
Swelling and pain is the sign of an injury. You don't run until all that's gone. Ideally you'd see a sports physio (I know, I know...) or at least a GP but in the meantime do NOT run! I was in a similar situation and I pushed through pain which aggravated my injury and l was off running for months. The good news is, all is fixable and the runs will wait but you'd need to figure out what caused your discomfort. In my case it was the shoes, woefully inadequate shoes, lack of support (insoles), hard running and lack of proper rest. Get to the bottom of it, fix the issues & come back stronger!
Hi. I had exactly this at the beginning of week 2, I tried to ignore it and do the last two runs and by the end of the week I could barely walk. I know it's so frustrating but definitely rest and stretch. I now stretch thoroughly before and after every run and my knees have been no problem. I'm on week 6.
Good luck and well done. 😊
Thank you and well done to have got to week 6! X
I completed C25K last year (at 52!) and my knees did exactly the same. I didn't think I'd ever be able to finish but did. I used cold packs, made sure I stretched correctly and wore stretchy knee supports for a while. I lapsed with my running and decided to redo the programme (week 6 run 2 done) and I have no swelling this year so I think my muscle support must have improved. I'm not saying they are pain free, I have aches and pains in a lot of places but running on my knees is fine. Add in another rest day if you feel you need to but you CAN do it 😃
Also as Mrrun says, I got proper running shoes in week 4, they made the World of difference. Goodluck
Thank you! Xx
Hi! I am in the same boat at the moment with the knee problem! Sounds exactly like what I’ve done to my knee! I too was running on uneven grass when I did this.
I very stupidly decided to run on it and made it a lot worse so please wait for it heal properly before you do anything! I’m only 22 and I am reasonably fit, however not used to running at all. I was up to my last run for week 3, however will start week 3 again once it’s better.
I give you my luck and hope it gets better soon!😊
Thank you! I hope yours gets better soon too - so frustrating! X
Isn’t it! Think I’m on the mend now😃
Ditto ! Inner knee pain has floored me and like others whilst I was on a pile of Ibruprofen thought it was better and did W8R1.too soon biggest mistake and so painful I couldn’t even turn over in bed without it waking me up. I finally spoke to GP surgery this week as 6 weeks on it still hurts some and she said DEFINITELY stop anything that causes it pain. Stretching it won’t help like a muscle stretch would as likely medial ligament damage
Mine too started on the two runs I did round a reservoir uneven path small tree roots stones etc. Pretty route and thought off concrete would be good for knees !😳
Good luck with your recovery I am sure you are as frustrated as I am ! but we WILL complete this 😁🏃🏼 Something to look forward to !
That sounds really bad! Yes super frustrating isn’t it!! Feels like Ive fallen at the first hurdle! Gutted my husband is going to be getting ahead of me!!! He could barely run for a bus and he’s taking to this like a duck to water!! Running on the same terrain but he’s absolutely fine! 😂
I first started c25k in January and had exactly the same problem at end of week 3, swollen knees and having to take paracetamol for the pain. I decided to stop, rest and allow time to recover. I started again in April (now end of week 8) . I bought some stretchy knee supports to give me confidence and have tried to keep a good posture when I run, stretches and warm up etc - so far, so good. I wish you well as I remember how I thought I'd permanently damaged myself at the time. Good to know it can get better. Good luck!
Thank you for great advice and thank you so much for your lovely support!
Sounds like several of us are in the same position. I ran through some knee niggles in week 3, took a few days rest then started week 4 whilst still having a few niggles! After a few hours I could hardly walk on my knee. Been resting it, doing knee strengthening exercise and have been cycling every other day for 40-50 mins - didn’t appreciate how hilly it is around here! Not ran for a couple of weeks now but bought expensive new running shoes to motivate me to come back, hopefully stronger and fitter......and I will be slower and wiser! Wishing everyone a speedy recovery!
It does! 😩 Thank you very much for sharing .
How fabulous to have this support! What a great thing to have to hand!
Good luck and get better soon! X
Hi, I was just on run 2 of week three. On run 1, (due to my disabilities) I fell hard on my left hand side hitting my head and knocking a tooth loose. I got up after pausing the run and carried on to finish it. I had some pain in my left knee, so waited a week before doing run three. The upshot is, I am now in agony and have been prescribed Codeine to add to my already loaded meds box! What I should of done is some on line physio exercises before running again, and maybe start stretches before the run, as it gives you a warm and warm down walk but no stretches which apparently isn’t a good way to do it. Try some online physio rather than cause more damage running, then go back to the running when you can and not before. That’s what I intend to do. I shall go back in at the same level when I’m ready. Hope this helps. And good on you for doing this.xx
Thank you so much! excellent advice. I’m so sorry you lost a tooth, how awful!
I do hope you are back fighting fit very soon!
Xx
Week 6 Day 2 - injury! :(
knee pain
Week 5 Run 2
Week 6 and knee pain
Move on or re do week 8 run 2 ?
