Wk6 R2 and now experiencing knee pain and back ache

[WeeMeeG]

Evening all,

Ive always found the support in here so helpful so please bare with me.

Completed this today... Found it OK, but struggled a little at the end.

Knee pain came on tonight, hours after I finished, then came back ache..

I warmed up double, done some restorative yoga stretches before and after... 🤔

Feel like I'm aching in places I never have before..

Hoping this calms down as its all new, but it is worrying me.

Thr treadmill was on an incline 1%,

Any recommendations on food or supplements that help improve joints lol..

[IannodaTruffe Mentor]

Well done on your progress.

You say you stretch before and after your workout.

Pre run stretches need to be dynamic, not static, as this can weaken muscles and possibly lead to injury. Post run, static stretches, while muscles are still warm and supple, pull out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

There are links to both kinds of stretch in the guide to the plan healthunlocked.com/couchto5...

Knee pain for runners is nearly always as a consequence of the impact on musculature that is not able to cope with that level of impact. So follow the advice in the guide to the plan on minimising impact and also strengthening exercises.

Back pain for runners is often caused by poor posture or poor core strength. Planks and bridges on a daily basis will soon sort this out if that is the cause.

A good broad based diet is the best source of nutrients for your body and supplements should only be required if there is a deficiency in your diet or you have medical conditions that do not allow absorption of certain nutrients.

PS Having just read that you are recovering from Covid, perhaps you need to ease back the demands on your body. Take more rest days and do less of the strenuous workouts for now.

[WeeMeeG Graduate in reply to IannodaTruffe]

Thank you for taking the time to provide me with a great in depth answer.I think you hit on the stretching, I don't think I done the correct pre run warm up, possibly used post work out stretches.

I am practising yoga but due to having covid last year and working from home, I feel extremely stagnant...

So yeah, a few things to sort out.

Thanks again 😊

[Instructor57 Graduate]

Looks like IannodaTruffe has said it all (Usually does 😁)And definitely all great advice 👍

[John_W Graduate Ambassador]

There's no need to have the incline set at 1% - bit of a myth! Make it easier for yourself and set it to 0%

[WeeMeeG Graduate in reply to John_W]

Many pages, Comments suggest this helps but today was the first time I tried it, I'll see how it goes, as a newbie, I want to get fitter and healthier, but lately feeling like I'm cracking and popping along with creaking 🙄

[John_W Graduate Ambassador in reply to WeeMeeG]

It's a well worn myth.