Completed 5K in 32 min but my knee is hurting

[Nick46]

Hi everyone, I m Nick. I loved the app and Laura is so good at motivating.

I also managed to loose a lot of weight by eating healthy too.

But I don’t understand why I have a very sharp pain behind my knee, on the side and I think is called patellar tendonitis? I ve changed my trainers and bought a medium support just like the last pair.

I also wear compression because of sharp calc pain. I do extra warm ups and cool downs, the 5 min brisk walks and drink lots of water and I don’t understand why the pain.

Anyone has some tips?

Thank you

[IannodaTruffe Mentor]

Well done.

Are you following the advice in the guide to the plan on minimising impact? healthunlocked.com/couchto5...

Did you have a gait analysis before buying your shoes?

Are you doing any strengthening exercises?

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

I just realised you are new to the forum, so you may find this guide to post C25K running helpful healthunlocked.com/couchto5...

[Roxdog Graduate]

Are you doing any knee strengthening exercises? Does the pain kick in while you're running? It may be worth you seeing a physio because you don't want this to become a real problem. I have arthritis in my knees and so I take 2 rest days between each run and do knee strengthening exercises every day. Good luck

[Roxdog Graduate]

Also, you are running quite fast! 5k in 32 minutes is not common for new graduates from the programme. Could you slow down? Is your foot landing under your body - ie do you have a short stride, which is best! Take care!

[Nick46]

Hi and thank for all the advice

I hold the stretches for 30 plus seconds. But I didnt know about the strength post run. Yes I did the run test for shoes and I need medium support but the shoes are slightly tight. I will have a read trough the links thank you. I in did tried to go faster so I ll slow down and the foot lands under the body and have tried not to be jumpy.

The pain started half way trough the 9 weeks a very sharp calf pain that forced me to stop. I than bought the calf compression and right after starting to use them The tendon began to hurt.

I ll try and go and see a physiotherapist. I love running and i hate if i have to give up. I do a lot of Yoga but not strength training so I think i ll start doing some of that too . Thanks again much appreciated

[JEGS Graduate]

Well done, I’d love to be able to run 5k in under 40