Started Couch25K last June and completed in early September. Much to my amazement have become addicted and really love my 3 or 4 times a week 30 minute jogs, despite having never run before this year.
I’m 66 years old and am very much aware of how easy it could be to get a running related injury so have been super careful about rest days, not overdoing it etc etc.
This week for the first time though I did run almost consecutively for 5 days ( Sun- Fr with just Tuesday off) and wasn’t aware of doing anything differently. As the day wore on however I started to notice a pronounced pain in my left knee which has got worse. It doesn’t hurt when I’m resting but whenever I walk it’s painful.
Has this happened to anyone else? Is it likely to be my age (I’m at the top of the ‘normal’ weight range for my BMI)? How long will I need to rest it? Will it heal soon? How do I prevent it happening again if it eventually gets better?
I’m really upset about having to curtail the first exercise I have ever enjoyed doing…
Comments gratefully received…
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Nai-Nai
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Oh, so many questions, did you read th guide to C25k? Would be worth going back and have a read while you rest that poor knee Running on consecutive days isn't recommended for at least 6 months, you did that but, but preferably a year. And then only a couple of days, then a rest day or two. We are the same age and I run consecutive days every so often but not 30 minute runs, they might look a bit like this, day 1 X 30 mins day 2 x 15 mins, day 3 x45 mins, day 4 X 10 mins or 20 mins run walk intervals, day 5 x 30 mins depending how my legs feel
You don't say how well you warmed up, or if you stretched before or after, if your shoes aren't worn,
With injury it takes as long as it takes to heal, take pain pills if needed but don't run if it's the pain pills that have taken the pain away, wait until you can go for a half hour walk without problems before you run again and as long as it's not too painful you can go for a walk instead until you can run again
After a rest I would definitely start real slow and start with 10 minutes run then take a couple of rest days and see how you feel,
Oldfloss has a regular catch up post where we share experiences and can ask questions, well worth a read and CBDB writes a lot on a sister forum Strength and Flex and has made a great come back from injury
I hope some of that helps and your knee heals quickly so you can soon run again
I had knee niggles in my first 18 months of running, but have not had any issues since then.
From what I’ve read, but I’m no expert, it can be difficult to tell where the source of the pain in the knee is actually situated, as an imbalance of body strength might express itself in completely different parts of the body. So a trip to the physio therapist is always a good idea. In the meantime, the following might help:
1) Here I put together a 5-day knee strengthening program which worked for me whilst I was on the injury couch:
3) After I graduated C25k, I actually started my S&F journey that supplemented my running and I think made me a much stronger runner (even whilst being overweight). The 5-week programme is here
4) Once I finished the above 5-week programme and my own 12-week consolidation plan (which is here healthunlocked.com/strength... ) I started daily short Yoga sessions. Another game changer. Again, we have a group of us on Strength and Flexibility that dies daily yoga, currently here healthunlocked.com/strength...
In CONCLUSION, I believe the little niggles of a runner tell us that our strength, mobility or flexibility is a bit out of balance. Maybe our calf muscles have become stronger but our glutes still need to catch up. Maybe one of our ankles is more flexible than the other.
So regular S&F workouts can really address this.
Sorry for long post but hope it helps. Sending you healing wishes and maybe see you in our S&F forum?
Sorry to hear about your injury Nai-Nai . As others have said, it's unlikely to be anything to do with your age or weight, it's more probable that you've just overdone it. Rest and don't run in pain, and if things aren't improving get advice from a physio or other professional.
I know from experience how frustrating it can be to put things on hold due to injury, but if you take things more gently you'll be better placed to come back more strongly in the longer-term.
Do check your running shoes too. Even if they were in good condition when you started, they might be wearing out now, or your gait might have changed as your running has developed.
What rotten luck. I have an arthritic left knee so have had to take things very carefully. This is what has worked for me.If your knee is hurting, rest is key, sit with your leg raised. Use an ice pack to ease the pain and maybe compression with an elastic support or bandage. If the pain is bothering you take painkillers, especially before bed.If the pain persists more than a few days and isn't improving see your GP or a physio to check there are no underlying issues. Your GP surgery may have an NHS physio which would mean you don't have to pay.
The physio may well show you strengthening exercises which are incredibly useful. Take your running shoes to show the physio, they may be contributing to your issues.
Don't rush the healing process but do get proper medical advice. When you start again get a gait analysis and maybe new shoes. Avoid running on hard surfaces too, grass is kinder to your joints.
It took me over 2 years to run consecutive days (not a risk taker🤣)I do them now fairly often, but rarely more than 3, in fact I was just wondering whether I should go today whilst the weather is reasonable, this would be 3 in 3.
You say you didn't do anything differently as far as you are aware. You probably didn't, it's just that running legs take a long time to develop.
Let this injury fully heal and then start back. I'd give it at least 12 months before you go consecutive again, but you can do any low impact activities on the other days if you're desperate!
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