Twingy knee

[SBB6]

Done week 2 & got a twingy knee. Should I rest it or persevere with my knee brace? So disappointed 😞

[UnfitNoMore Graduate]

I cannot feel the twinge, or examine your knee (not that I am qualified to do so anyway) so I cannot completely answer your question.

As a runner who suffered with bad knees for 30 years, I can highly recommend the strengthening exercises in the FAQ and also the NHS strength and flex programme, which also has a forum on Health Unlocked.

I can also link this article on how to injuryproof your knees that I found useful and interesting reading. runnersworld.com/uk/health/...

If in doubt see your GP or local sports physio.

[SBB6 in reply to UnfitNoMore]

Thank you. I’ll have a look at the articles. I’ve been on a few links but it’s very frustrating when I want to run but the knee doesn’t !

[John_W Graduate Ambassador]

Do you wear a knee brace normally?

[SBB6 in reply to John_W]

No not used it for ages and haven’t used it for running in yet

[John_W Graduate Ambassador in reply to SBB6]

Any knee troubles previously? Do you walk ok? Can you hop on each leg without issue? Has twingeyness subsided?

[IannodaTruffe Mentor]

Follow the advice in the guide to the plan healthunlocked.com/couchto5... on minimising impact, strengthening exercises and stretching after every run. Not forgetting hydration.

[SBB6]

I had cortisone injection about 5 years ago and ok since. Only started twinging when I started running and got new trainers. I had my gait assessed properly so bit of a mystery as to why it’s flared up. I can walk ok but hopping sets the pain off. Done the ice pack, resting, stretching after running. Maybe best to rest for another day and try it again tomorrow using the support

[John_W Graduate Ambassador in reply to SBB6]

OK. Are you running or jogging? There's a difference?

Keep doing the 'hop test' to assess readiness to jog/run. If you can't hop for say, 20 times on each leg, without discomfort, then you shouldn't go out.

Have a look at these 2 videos - they may help you.

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[SBB6 in reply to John_W]

Thanks John the videos are really useful and I will take more care once I start again. I’ve also read the linked articles on knee injury etc. I can’t hop without it hurting but I was jogging not running. I did wonder if it was the new trainers I got so when I do venture out again I’ll start from the beginning again instead of picking up at week 3 and take more notice of how I run and my posture. Consulted the GP this morning and prescribed cocodamol, ibuprofen gel. Been doing the ice packs as well and advised to rest for 2 weeks. I tried a slow short walk last night but had to give up due to the pain.

It might be worth sharing these videos for the new runners on here as they explain a lot. I’ll keep you posted with progress. Thanks again for your advice, it’s appreciated

[John_W Graduate Ambassador in reply to SBB6]

Oh I've shared these videos hundreds of times on this forum down the years!