Injuries

[Ds790]

I’ve just started the second week. And have pain just under my knee. I feel like it may be shin splints and I’m gutted as it took a lot of motivation to start and feel like I’m going to have to stop again already

[WLWonder Graduate]

Same, horrible feeling isn’t it. I’m having gait analysis done on Friday to see if my problem is there. I haven’t got any words of wisdom I’m afraid as I’m pretty new to running too. I’m not giving up though. I’ll rest it and start again from scratch if I have to. I was on week 4 and really starting to get into it. Good luck

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

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

Enjoy your journey.

[Rising60 Graduate]

Try the Strength and Flex programme. I stopped c25k when my knees hurt, did S&F for the 5 weeks and then restarted c25k with no further knee issues.

[Hidden]

I managed to hurt my knee on the last run of the programme but was out of action for only three days. Try:

icing it regularly throughout the day for ten minutes (a bag of peas wrapped in a tea towel)

Elevate it when sitting or lying

Wear a knee support if you have one if going for a walk

Stretch your hamstrings, quads, hips and calves

Foam roll your leg muscles.

I believe there a new acronym for sports injuries which is POLICE. Protection, Optimal Loading, Ice, Compress, Elevate?! But don’t hold me to that.

Hope you get better soon. You started once which means, even with some time out, you’ll be able to start again!

[Justdoit4u Graduate]

Take as much rest as you need and it’ll stop hurting and you can try again. If it hurts again, stop again and wait to try again.

There will come a point where you don’t have to stop for long to recover ie 1 day instead of a week and you will overcome it ie there will be no pain - this is going from my experience and I’m almost on week 7!

Heat helped me eg a hot water bottle. Also, ibuleve gel.

Don’t give up, it’ll get better and you’ll get through it!

Stretching after is also key so please start that if you haven’t already.