Knee swollen at end of week 3 :-(

[Choirgirl2020]

So, I did week 3 run 3 and I have gone from slight knee pain in left knee to swollen knee and constant pain what did I do wrong? I have always had dodgy knees (that sometimes crunch if I do lots of stairs, or lots of aerobics, which I dont do anymore), but I thought that by warming up, cooling down, wearing proper running shoes with arch support and doing the slow.jogging that I would be OK! Any tips appreciated. I am loving the feeling that doing this programme gives me and don't really want to switch to something low impact like swimming, as I just dont enjoy it in the same way.

[MontyMooDog Graduate]

Maybe go super slow and wear a knee support bandage until it settles...🤔

[Getfitok Graduate in reply to MontyMooDog]

cockapoo?

[MontyMooDog Graduate in reply to Getfitok]

Yes most definitely 😁

[Getfitok Graduate in reply to MontyMooDog]

We are on awaiting list for a puppy, but its all a bit scary with the cv & not being able to go out. Everybody who has one says they're crazy, we had an Old English & she was crazy is yours crazy? cant decide on a cockapoo or labradoodle, but I think they are very similar. Sorry not at all running related

[MontyMooDog Graduate in reply to Getfitok]

Yes he is a great little dog. A real character. It's the first dog we have ever owned and he's 20 months now😁

[Tasha99 Graduate]

Totally normal in weeks 2 and 3. It’ll probably go in a week or so. Take some ibuprofen and ice it 3-4 times a day. If it continues, you’ll need a physio.

[IannodaTruffe Mentor]

The guide to the plan has links to knee strengthening exercises and advice on minimising impact, as well as dealing with injury.

[JK20 Graduate]

I had the same in my left knee probably around week 3-4. Symptoms of tendonitis. Did knee strengthening exercises, wore a knee support and used Voltarol. It gradually got better over a couple of weeks ( I did sprain my ankle in the meantime which put me out for 3 weeks 🙄). Both all good now though, good luck and hope it heals soon x

[Choirgirl2020 in reply to JK20]

Thanks for the tips. Will def wear a knee brace next time and have stocked up on voltarol. I have got some knee strengthening exercises from my sisters physio am going to do those.