I did my last run of week 6 yesterday morning (25 minutes), later last night I felt my right knee was bruised/ sore and today the feeling is still there. I have looked into this and can potentially be runners knee, I am worried about having time off couch to 5k and if so how much time and how much will it impact my progress so far?
Should I take a weeks rest from couch to 5k? R... - Couch to 5K
Should I take a weeks rest from couch to 5k? Right knee feels bruised/ sore
![Fitness777 profile image](https://images.hu-production.be/avatars/fb8f309be784400bba08b5071d054c70_small@2x_100x100.jpg)
![Fitness777 profile image](https://images.hu-production.be/avatars/fb8f309be784400bba08b5071d054c70_small@2x_100x100.jpg)
It would be best to consult a medical and/or physiotherapy professional about this if you can!
But taking a week off would be a good idea, and afterwards try easing back into the programme if you feel ok - maybe taking an extra day's rest at first. You won't lose any fitness after a week off, so IF your knee's ok you could just pick up where you left off
I had a week off at week 6 and came back fine. I would suggest exercises to strengthen your knees. Squats are jolly good. I have one knee that is occasionally a bit unstable and I wear a knee support if I am going a long way or on very uneven ground.
![Instructor57 profile image](https://images.hu-production.be/avatars/e916ddd5e78584804fd5f8421fb94379_small@2x_100x100.jpg)
Hello, give yourself a few days off and see if your knee improves!If not, then as suggested by roseabi it would be with seeking professional advice .
IF it does improve then perhaps take a look at these knee strengthening excercises that are also mentioned in the program guide .
![ForbiddenPlanet profile image](https://images.hu-production.be/avatars/e1ca3a6bf4b4e5a92f4ddabb94731fa2_small@2x_100x100.jpg)
I would also vote for taking time out, as I've experienced runners knee several times. IMO part of the discipline of running is not running when you need to rest - something I found hard to learn, but I had a much harder lesson when I didn't rest enough and was out for an extended period as a result.
In my case I would walk my running route and began adding in short gentle runs when I felt I was ready, and gradually extended the running. Which kind of sounds like the earlier weeks in C25K!
![IannodaTruffe profile image](https://images.hu-production.be/avatars/3f4bb9be0d77359f644e07c022a99698_small@2x_100x100.jpg)
Welcome to the forum and well done on your progress.
This guide to the plan is essential reading healthunlocked.com/couchto5...
and includes advice on how to deal with injury, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.
Enjoy your journey.
![RunDone profile image](https://images.hu-production.be/avatars/891a14d4e21042e88df0d3288a8c8003_small@2x_100x100.jpg)
I suffered with pain in my knees up until week 5, and often took several rest days between runs, only running when I felt able. I don't feel like I lost any conditioning for doing that.
I'd take a few days off and see how it feels. No point in pushing and risking more damage. If it feels OK in a few days time give it a go, if not, give it a bit longer and maybe seek some medical advice.