Swollen painful knee

Please can anyone give me advice? I used to jog (not fast enough to call it running) but haven’t done anything for about 5 years. Just got back out a couple of weeks ago and managed to get back to 5k in about 40 minutes, so slow, I did a jog a couple of days ago and felt I could have continued further than 5k but in the evening above my knee was swollen, a pain developed in the inside of my knee and I couldn’t bend it properly. I’ve done the RICE thingy but am concerned my running days are over. I am overweight so that’s not helping but any advice would be great 👍

[IannodaTruffe Mentor]

Welcome to the forum.

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 you haven't run for five years, are overweight and you went out to run 5k without building your strength and injury resistance by following a good progressive training plan, such as C25k, then, to be frank, I am not at all surprised that you have injured yourself.

What you did 5 years ago has no bearing on your current physical condition.

It is perfectly possible for you to recover, I imagine, but it may take some time and when you start back again, please follow a plan, such as C25k. The guide includes links to the NHS Sports Injuries page, which should be helpful.

Enjoy your journey.

[Hidden in reply to IannodaTruffe]

I was hoping to get advice , not criticism. I didn’t just go out and run 5k and did build up to what I thought was a comfortable and slow 5k to minimise risk of injury. I thought this site was supposed to be supportive but I’ll cancel my profile and go elsewhere.

[SandraY1 Graduate]

We are not medical trained on this forum. You will need to see your local doctor. Or get advice from a sport physiotherapist for your knee. Could be problems in your hip moving down your leg and manifesting in your knee. Get medical advice urgently.

[Enxo Graduate]

Hi

No.1 - I aint no doctor, however I am overweight and now running 5km in 55 mins.

No.2 - I use one of these on my dodgy knee:

amazon.co.uk/gp/product/B00...

No. 3 - Slow down some more, take shorter strides and look up Japanese slow jogging

youtube.com/watch?v=CL70KdC...(Not working as expected?)

[HappyNoodle Graduate]

You seem to have got yourself back to 5k rather quickly. The program we are using takes nine weeks, not just a few to get to run for 30mins and most of us don’t get to 5k in the nine weeks!

See your GP or a physio. Rest up and then try the couch to 5k podcasts or app. Use them alongside Strength and flex podcasts this will help prevent injury.

I didn’t use the S&F when I graduated two years ago and was obsessed with getting the 5k and speeding up so I injured myself. It has taken three different physios and all this time and now I am finally back on week 6 and it’s made such a difference to my running.

Definitely try to stay off of you knee until you have medical advice though.

Then come back and do it slowly 😍🐌🏃🏻‍♀️ good luck