Knee injury

[Jojogging74]

After completing week 5 run 3, I am now on crutches! The morning after my first 20 minute run I woke in complete agony on my left knee. I must have overdone it. Seems that being overweight and a left side weakness in my lower limbs has caused too much stress to my knee ligaments. I’m gutted as I was loving my new found running experience. Not sure if I’ll be able to continue again unless I lose significant weight first!! ☹️

[IannodaTruffe Mentor]

That is tough.

The advice in the guide in respect of reducing impact is obviously even more significant to those who are carrying extra weight, if you bear in mind that each footfall can amplify the load to the equivalent of two and a half times your body weight.

I hope you recover soon and I would recommend walking to get your legs back in shape and also doing extra strengthening exercises. There are links in the guide to both the Active 10 walking programme and strengthening exercises.

Once rehabilitated, you could try C25K again but take extra care with minimising impact.

[Kiai Graduate in reply to IannodaTruffe]

Hi Jojogging74, that’s bad luck :-(. Following on from the above (and note I’m an amateur graduate), but just a thought (me being overweight still too, and i have knock-knees), I’ve found the treadmill has a bit of shock absorption and thus more gentle on the knees than tarmac (grass i personally find a bit bumpy in some areas and i risk landing badly) - So it might be an idea, when you eventually restart, to try some C25K running for a while on a treadmill (if you have access to one) whilst you gradually build up your knee strength. Getting good running trainers, if you haven’t already, I found made a big difference too (I went to “Up & Running” for assistance), and in my case I did all my C25K using a slow jog where i’m not lifting my feet up too high and landing on my mid foot (see the forum’s slow jogging video); I believe that helped me to minimise impact. I’m in the process of losing weight through improvements to diet, helped by increase in physical activity, so im optimistic that ill be able to handle a bit more impact in time, but for now im really enjoying the running (i still feel like a superhero compared to when I was on the couch!) even though im doing it the slow jog way. Best of luck in your recovery and i hope you get to restart your running journey in due course.

[IannodaTruffe Mentor in reply to Kiai]

That is a great reply........but would have been better had it been directly to Jojogging74

Don't work on the basis of being " able to handle a bit more impact in time" as working on form and technique to minimise impact is the route to efficient running, which will keep injury risk at a minimal level.

[Mrsrun Graduate]

Oh poor you.... You were doing so well . Hopefully you are getting the treatment that you need and can get your body back into full action.... I am on the bench as well not because of doing C25K but I am having an excellent treatment called McTimoney chiropractic technique , I am not saying this is for you but do make sure you are getting the treatment that works for you for a speedy and effective recovery .... I am using my bench time to lose some weight as well as my body needs all the help I can give it ...... I love running as well and am trying to get back in the game .... Good luck to you with your recovery.

[Instructor57 Graduate]

Oh no, sorry to hear this !Do make sure you take the time to fully recover .

Of course the higher your weight the higher the stresses on your joints.

Take this time to read through the strengthening excercises referred to in the guide and as already suggested it may be worth restarting when ready with walking to strengthen the legs .

Hope your back soon

[Newbie59 Graduate]

Very sorry to hear this. That first 20 minute run is a great milestone on the programme and I am sure you felt fantastic at the end of that run. Take care and look forward to seeing you back here starting again

[Poppdog Graduate]

Oh no poor you. Take time to recover and come back stronger and more determined

[Sh53202 Graduate]

You did 20 minutes continuous running! That’s a huge achievement to be very proud of. You will always know you can now! Poor you with the knee problem - such a shame for you. Fingers crossed it settles down quickly- sometimes these things do, there is hope. Good luck, and good luck with the weight plan.

[Raisemeup Graduate]

20 mins running is quite an achievement Jojojogging, so we'll done for that. It's such a shame you can't go on at the moment, but in time after you have healed properly, you will be able to re-assess and decide your approach. Walking may be the best way to start out and works very well to reduce weight, if that's what you choose to do.Don't be too down as injuries can and do happen to all shapes, sizes ages and abilititity of runners, and at all levels of fitness. Just work out a new plan as at least you are now forewarned and forearmed to avoid a recurrence.

Best wishes ☺️ for a speedy recovery.