knee pain

[Everygreen]

I can't walk or run in week 3 ,pain in both knees,PLEASE advise .

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Knee pain is common and is caused by impact. Rest up and follow the PRICE principles linked to in the guide for dealing with injury.

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

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

Enjoy your journey.

[JumpShredded Graduate]

I was the same after week2. Rested and iced both knees for about 3 weeks before I was able to walk then run again. Also bought myself proper running shoes. Re-Started c25k and now on week 7. Look after yourself.

[SueAppleRun Graduate]

New shoes are probably needed. Willow suffered a lot of knee pain in the beginning, gait analysis new shoes and supportive insoles got rid of almost all of it. I do knee strengthening exercises which have helped mine

[Tasha99 Graduate]

Totally normal in weeks 2 and 3! Take ibuprofen. It’ll go in a week or so.

[Skyblueandblack Graduate]

Take a break. It sounds like impact injuries and they won't go away without rest. Use Ice or 'Deep Freeze' to help reduce the inflamation. I had the same at the end of W4, it then took 6 weeks before I was able to run again.

One tip I did pick up during my layoff was to always make sure that your knees are always slightly bent when you land. That is quite a natural instinct. But one that we novice runners get sometimes caught out on running down slopes or over uneven surfaces like longer grass.

Most of all don't let it stop you completing C25K. Despite my almost restart, I'm running W9R3 tomorrow.

[Everygreen]

Thanks everyone for advise.