W7R1 Painful Knees

[58soon]

Completed W7R1 yesterday but started feeling a lot of pain on the inside of my knees. Today I can barely walk Don't think I'll be able to run tomorrow and feeling so disappointed as I've managed to get out there every other day for the past 6 weeks. Any tips on whether I should take ibuprofen and run through the pain, or give myself rest and lose the good work I've done so far?

[IannodaTruffe Mentor]

Follow the advice in the guide to the plan on dealing with injury and minimising impact, stretching etc.

[58soon in reply to IannodaTruffe]

Thank you - I'll do that and hope not to lose motivation!

[Speedy60 Graduate]

No! Do not run through pain, you'll risk doing yourself a serious injury.

I've been doing some of the knee exercises on the strength and flex forum. I've also dug out my resistance bands during lockdown. There are some great hip, knee and ankle exercises for them on YouTube. No idea why I haven't used them before. 🤷‍♀️

[58soon in reply to Speedy60]

Thanks Speedy60. I’ll take a break and do the exercises as you suggest. Hope I’m not off for too long! Resistance bands - here I come!

[Get_me_fit]

Hi

Like you, I had no problem running/jogging for 7 weeks. Then Week 8 run 1 about 15 mins into my run I felt niggling pain at side of my knee. I kept running the remainder of the run, but when I got home, within minutes of stopping I couldn't put any weight on my leg. I had full movement but couldn't put any weight on it at all. I was crawling on all 4s. That was 2 weeks ago. I feel ready to run again but think I'll have to go back a couple of weeks.. so my advice would be to rest it until it feels 100% better. I'm determined to complete the course and carry on running. Good luck with your running 🏃‍♀️🏃‍♀️

[58soon in reply to Get_me_fit]

Thanks - frustrating for us both - but I'm sure you're right - to wait until feeling completely better. I got to W7R1 so will also go back to W6. Good luck - safe running!

[freespirit71]

Hi ran wk 3 r 2 last thurs and calf’s ankles knees and lower back were screaming with intense pain.. I ordered some joint and muscle ease from amour natural ( aromatherapy oil blend) it’s like a big hug in a bottle .. this Tuesday I woke up just after midnight with intense throbbing tension aches couldn’t get back to sleep.. my joint muscle blend came yesterday we’d and I got a better nights sleep. Muscles feel not as tense . Having a break from C25K. Using the tips an stretches be mentioned in the posts all the best to you 🤞

[Speedy60 Graduate in reply to freespirit71]

Sounds like you may be running too fast, freespirit. However slow you think you're running, I bet you can run slower!

A couple of other things that might help:

Check your posture. Make sure you're running up tall, not hunched or bent at the waist. Imagine you are being pulled up by your ears. That should help your back.

Try some core strength exercises. They should help support your frame.

Always do warm down stretches after your run, before your muscles get cold. Yoga on rest days is always a good idea.

Good luck 👍

[Dolphin-Girl]

That's so disappointing...

Definitely don't run through the pain because you can hurt yourself.

When I hurt my knee I found it good to do the nhs knee exercises for runners, and make sure to always stretch after.

I hope it heals really soon...

[Mrbojangles1]

I've had to stop because of the pain in my knees.

[Gannet1 Graduate]

I know it’s really disappointing but remember you won’t lose any fitness for a whole fortnight and after that it’s still a gradual drop. Try to take heart from that and we’ll all be ready to cheer you on when you’re ready to go again! 👍😀💗

[58soon]

Thank you! I know every morning I'll be waking up hoping I'm OK, but I know I shouldn't kid myself if the pain hasn't really gone away> Good to know you're there!

[B14v Graduate]

Definitely recommend the strength and flexibility program it helped me

[58soon]

Where do I find the strength & flexibility program? Is there a podcast?