Help

[Nobby007]

Hi all I’m back to running after sometime out from it I do all the stretches before and after running but my knees are so painful I do suffer from bad knees but I’ve read that running can make your knees stronger but I’m finding it hard some days I find it hard to walk any good advice

[nowster Graduate]

Which stretches are you doing?

(The type you should do before is different to the type you do after.)

[Nobby007 in reply to nowster]

Hi I’m doing leg stretches most of the time but when I try and do squats I find it hard to get back up they make a horrible sound when I bend them I’m just worried I might doing be doing more harm than good But I want to try and get back to it because I love running

[nowster Graduate in reply to Nobby007]

Warming up, it's best to do moving (dynamic) stretches. Cooling down, static (held) stretches. It's explained in the FAQ.

[Instructor57 Graduate]

Hello and welcome back !

Have you read the program guide ?

There is a link in the guide to knee strengthening exercises, here is the link to both .

Knee excercises.

nhs.uk/live-well/exercise/k...

Program guide.

healthunlocked.com/couchto5...

It would be well worth reading through both .

Also , are you running in proper running shoes advised following a gait analysis ?

There is info on this also in the guide 👍

Happy Running!

[Nobby007 in reply to Instructor57]

Hi thanks for replying I have got proper running shoes haven’t had them long and thanks for the links

[IannodaTruffe Mentor]

You need to minimise the impact of running by slowing down, keeping footfall under your body, not out in front, avoid heelstrike and hard surfaces, run on grass, trails or treadmill, do strengthening exercises, as linked to by Instructor57 , maintain good hydration, post run static stretching and wear proper running shoes fitted after a gait analysis carried out at a specialist running shop.

All this info is in the guide to the plan healthunlocked.com/couchto5...

Have extra rest days if necessary.

[Yesletsgo Graduate]

Everything above and please speak to your doctor to make sure there are no structural/health issues. Knees are complicated and delicate and persistent pain may be signalling an underlying problem.A physio may be able to recommend a structured exercise plan to strengthen the muscles which support the knees.

Not all stretches are equal, for example there are certain lunges which are really painful for my knees and an attempt at a Plank Challenge sent me to the physio for 6 weeks! A physio can offer alternatives which will be effective and not hurt.

Proper medical advice is indispensable and physiotherapists work miracles.

In the short term and until you get proper advice don't be afraid to take a paracetamol or ibuprofen (unless you're medically not allowed to) before bed to ease the pain.

Good luck for the future 🙂

[Aerialgazelle Graduate]

I know what I should be doing for my knees - but don't always - that's a brisk 7 min walk before the run to get the synovial fluid to adequately lubricate the joint before running.

[Newbie59 Graduate in reply to Aerialgazelle]

Absolutely, the brisk warm up walk is really important whatever week you are on, and in very cold weather 5 minutes may not be enough!

[gagajones]

Try kuru shoes. I have knee replacements and have been wearing them since 2014. They help with my pain.