W8R3 and a knee niggle 😩 so advice please

[MinnieMoo55]

I suppose it would’ve been too much to ask for to get through this programme without the odd niggle because before I started this I was a definite 55 year old couch 🥔 (that’s a potato by the way!! 🤣)

W8R3, I finished my warm up walk and started to run. The route I decided on tonight as it was getting dark was a road run which started with a good 10-15 minutes of uphill run. I must be bonkers!

As I was running I started to feel a little niggle, not pain but some pressure on the inside front of my knee.

I finished fine but it’s started to stiffen up a bit.

Any advice? I so want to keep to the plan to get the last week done but also don’t want to push it to a point that I have to delay graduation because I do myself an injury.

So pleased to have got to Week 9 - only 3 runs to graduation 😁

Thanks in advance 😊

[IannodaTruffe Mentor]

Follow the PRICE principles linked to in the guide to the plan and do not run again until pain free and you have full normal function. If you have to delay your graduation by a few days, that is better than doing more serious damage which could lead to a much longer layoff.

[MinnieMoo55 Graduate in reply to IannodaTruffe]

I knew that was probably what you’d say but thank you for being realistic and I do agree a slight delay now is better than a longer delay, and more damage, later.

[CatsRun Graduate in reply to IannodaTruffe]

Where can I find the guide you refer to and where are the knee strengthening exercises, please? Thanks

[IannodaTruffe Mentor in reply to CatsRun]

This the guide and the links to exercises are in there too healthunlocked.com/couchto5...

[acountrycabbage Graduate]

Sorry to hear this MM, but hang on a second - 15mins of hills?! 😜 Well done you!

Follow IT’s above advice, that will see you right. Once recovered take a look at the knee exercises that are posted on the forum, (or google NHS).

I’ve got an old knee injury and need to work at strengthening the leg muscles either side of my knee. I’ve also recently bought some ankle weights to really help progress.

Hope you’re back on your feet soonest. Be kind to yourself. Won’t be long til you’re joining Grad Club 👍🏼

[MinnieMoo55 Graduate in reply to acountrycabbage]

I’ll check out the knee exercises once rested so thank you CC.

It’s such a nuisance as patience is never my strong point and this running lark is quite addictive! 😆

[acountrycabbage Graduate in reply to MinnieMoo55]

Tell me about it..! I am the least patient person so I know I’d really struggle if I went down with an injury.

Maybe it’s another learning curve to master as a runner 👍🏼 ..though perhaps not whilst you’re having to endure it..! Concentrate on looking after and being kind to yourself, you can reflect on it afterwards. Hindsight is a wonderful thing! ☺️

[LottieMW Graduate]

Oh bad luck with that knee niggle. Best to rest now and take a few extra days to graduate...than get a serious injury ❤️

[MinnieMoo55 Graduate in reply to LottieMW]

I know you and everyone else is right and will follow advice but having got so far in some ways right now this is the hardest challenge yet.

Have just commented to CazzaW that I guess sometimes we do have to listen to our bodies as well as our minds... 😔

[LottieMW Graduate in reply to MinnieMoo55]

I’m amazed I’ve got this far without falling apart...but I guess one reason is that I’m really slow! I bet none of us considered when we started this exercise that it would prove to be such a mental challenge too...

🐌🏃🏻‍♀️🍁🧡🍂

[Bigdutch59]

My advice would be to choose a flat route. having a knee problem myself which kicks in going up hills and stairs.

Make sure you strap it up, I use kinesiology tape, plenty of taping methods on YouTube.

Gotta say we'll done to you for going this far.

[MinnieMoo55 Graduate in reply to Bigdutch59]

Aw, thank you Bigdutch59 🤗

I’ve never set myself an exercise challenge before as I’d say I was of the non sporty human variety so this was a big deal but I’ve got so much pleasure (as well as now the pain!) from this that I really want to keep going.

Still, a rest for a few days and then probably strapping my knee and some strengthening exercises I hope will carry me over the graduation line!

[CazzaW Graduate]

Bit late to this convo 🙄 sorry, don’t know how I missed this before I went to bed last night. Have just replied to your reply to mine 🤪 So sorry to hear about your knee 😬 (that’s probably why your hip isn’t good this morning as you’re compensating) But really....running up a hill for 15 mins. 😲 you should’ve got Mr MM to drop you at the top 😂 That being said I think running downhill puts even more strain on knees. Try and sort out a flat route for the next run, I’m going to too 👍 hope it feels ok soon 🤞🤗