Knee problem after graduating

[MattWFC]

I graduated a couple of weeks ago without any problems and have since done a couple more 5Ks, a 6K and a 7.5K with at least one rest day inbetween. On my last run - last Wednesday - I could barely manage to finish due to pain in my left knee. I haven’t run since and think it may be something like cartilage damage. It’s just below the knee cap and I’ve struggled to walk since. It throbs even when resting and is agony if I do anything remotely active.

Do I just rest? I’ve applied ice and have a knee support coming tomorrow. Or do I need to see someone? GP or sports injury/physio type place?

Any advice appreciated. I’m not overweight and have always been fairly active. Trainers are decently cushioned too.

[Granspeed Graduate]

Can’t advise at all on specifics, but it sounds in general as if you have been pushing on rather quickly. When it’s all going well, it can be very hard to remember that our bodies are adapting to a lot of new stresses and strains with this running thing. It takes a long time to build up underlying strength in the running-specific muscles and tendons. Hard to hold back, but necessary for most of us.

Rest and ice are the first-line sovereign remedies. And if things aren’t noticeably bette after a few days, I would always advise getting professional help. Your gp may be a start point, but for many of us a physio who specialises in running has been a lifeline. It can seem expensive but if you can manage it, usually a totally worthwhile investment. Good luck.

[MattWFC Graduate in reply to Granspeed]

Thanks. You’re probably right. I’ve gone from never running pre-lockdown to doing almost 20K inside 5 days. I thought I could manage it but obviously not. I’m also not entirely sure whether I caused it by running or just made it worse. I seem to remember a twinge when crawling on the floor with my two year old the day before my last run so running may have just exasperated the problem.

[Granspeed Graduate in reply to MattWFC]

Any old injury is likely to lurk around waiting to trap you if you overdo things, that’s for sure. 🙁 And two year olds add a special dimension of their own! Follow Dexy5’s links to helpful advice. 👍

[Dexy5 Graduate]

Just as Granspeed says - too much too soon Matt. You aren’t the first and you won’t be the last. But It’s important to never run through pain.

Ice and rest is a good start, but if you are still in pain after a few days or on your next gentle run, I would recommend you see a sports physio or doctor

You also need to log your graduation on the pinned post Of c25k forum so that you get a graduate badge against your name. Then you’d normally be sent a link to a pinned post about what to do after graduation, which has lots of useful information and recommends a consolidation phase of 3 weeks where you run 3 x 30 min runs a week. This is a link to it:

healthunlocked.com/couchto5...

There is now also a consolidation club on the forum where you can chat with fellow graduates. Change your routes and terrain and just enjoy that for a while, before increasing time or distance.

Good luck, I hope you feel better soon