Frustration over knee issue

[ojjah]

Hi all,

I recently graduated and am on my consolidation runs. Like most I haven't hit the 5k just yet, I'm running around 4k in the 30 mins.

I was having mild knee pains after running from about W7 and have been using ice packs & compression, but since last Monday they are a bit more sore (not whilst running but after) so I have been trying to rest them. I also have been doing 3 x PT sessions a week in the park, mostly strength based to balance with the running and to help with the knee issue. I'm also doing extra leg strengthening exercises at home.

My question is, should I keep resting after a week? I am worried all my hard work will fall apart! Or do I need to go to the GP? (Seems so trivial at the moment).

I am 50, with little extra weight and this is the first time I've run, I did the 9 weeks all in one go, no repeats until the consolidation runs.

Any advice gratefully received! I am so frustrated, I want to get out and run again

[IannodaTruffe Mentor]

This guide to the plan healthunlocked.com/couchto5...

includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

[Tasha99 Graduate]

I had knee issues which got really bad when marathon training. It was linked to IT band for me. Whatever the reason, low drop shoes take the pressure off the knees. Hoka are lower drop and fixed me overnight. Just be changing from 8mm to 5mm. Just an idea.

runnerstribe.com/features/w...

[ojjah Graduate in reply to Tasha99]

Wow that is interesting, I do suffer from painful IT band and have been using the foam roller. Bad news is I just bought a pair of Brooks which I checked and have a 12mm drop...was replacing my New Balance shoes and had them fitted in a running shop / gait test. I might give them a call and see if they can swap them (as unworn in the box) thanks

[Tasha99 Graduate in reply to ojjah]

Yeah I swapped to brooks 12mm before I knew. Brooks do a 90 day no quibble refund when you buy directly from them so maybe ask the shop about that. It did take my heels a few weeks to get used to the low drop hokas so I alternated between them and my saucony for a month or so. But now I’d never go back. Hoka are so comfortable. If you over pronate, hoka arahi are good.

[Neverhare Graduate]

Hi, I wonder if the 3 PT sessions are too much if you are running 3 times a week. We are all different and some need more rest days than others. Our older joints have had more use over the years. Personally I take two days rest between runs and sometimes three depending on how I feel. I've had the occasional knee twinge so I'd rather be careful not to over do it.

[ojjah Graduate in reply to Neverhare]

I am exhausted tbh! This lockdown has made me so inactive in my everyday life maybe I'm just pushing too much.

[Neverhare Graduate in reply to ojjah]

Perhaps, have a couple of rest days with no exercise at all (except normal walking) and see how things go.