W4R3 - Struggling knees - help!

[packersruns]

I was really motivated for this run and managed to get through the whole thing, which obviously in itself is a celebration as I’m so excited for week 5!

However I seem to be struggling with my knees as of the minute. My right knee flared up for a while, and once the right knee had calmed down over the last few days, I went on my run and on the 5 min cool down, my left one started to flare up. I done some gentle cool down stretches and iced it which has seemed to help significantly, and will completely rest it for the rest of today and tomorrow.

Is there any reason that could be obvious why my knees are doing this? I do have some hyper mobility so that is probably what it is, and I’m cautious of this with my runs, but it’s really frustrating as I feel like I’m facing a wall cause I’m too worried about damaging my knee in the long run! I’m not sure if I’m putting too much impact on my knee when I’m running by my pace? Help! 😬

[Thismumcan_run Graduate]

Well done for getting to the end of week 4! 😀

Have you been reading through people’s posts on here? There is lots of helpful tips covering everything you could think of and has really helped me.

In particular, slow jogging and making sure I don’t bounce when I run as the knees really take the impact.

Here’s the link for slow jogging

m.youtube.com/watch?v=9L2b2...(Not working as expected?)

But I do recommend taking time to have a good read on here too.

Good luck with week 5 🏅🏃‍♀️

[packersruns Graduate in reply to Thismumcan_run]

Thank you! I’ve been doing slow jogging and trying not to bounce but maybe I’m bouncing more than I think I am!

[Thismumcan_run Graduate in reply to packersruns]

It’s all a learning curve isn’t it!

I tried landing on my foot in different ways and you really notice the difference in the places that start to ache from landing on that specific part of the foot.

Also slowing down so it’s more manageable, the speed can come later.

[Sunnytom Graduate]

Oh me too. Also struggling with my knees on week 4

[UnfitNoMore Graduate]

Great job on the running. With hyper mobility stretches are less important (still worth doing) than for the rest of us... but strengthening work becomes more important to pull those tendons and ligaments a bit tighter... so if you’re not already doing so, knee strengthening exercises should help and would be my focus as that’s where you’re suffering. Other strengthening will also help... maybe the issue in the knees is coming from further up, so upper leg work and core strengthening would be beneficial.

Lowering the impacts will help... choose a softer surface, great shoes, slow right down and land your feet flat and under your body... over time the remaining impacts will actually cause your bones to strengthen.

Hope this all helps.

[packersruns Graduate in reply to UnfitNoMore]

Oh ok awesome! I am doing some training with legs and core strengthening but I’ll add some knee strengthening exercises to my workout routines - thank you so much for all the advice!

[UnfitNoMore Graduate in reply to packersruns]

This may help too runnersworld.com/uk/a775037...

[IannodaTruffe Mentor]

The guide to the plan has advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.