Couch to 5k injury

[Barbados15]

I have injured my Gastrocnemius muscle which runs down the inside just under the knee after attempting to do couch to 5k after just one week. I followed NHS website where you brisk walk for 5 mins then alternate between 60 secs running and 90 secs walk over 20 mins then finally walk for another 5mins. The pain is so bad I can hardly walk on my right leg. Ibuprofen and paracetomol and Ice packs with rest seem to help. Probably going to take a few weeks before healed. I won't be attempting that again in a hurry - so disappointed

[Oldfloss Administrator Graduate]

Oh dear... this is unhappy news... The good news is that the runs do wait!

Whilst you are on the IC, do check out the essential reading...How to Run C25K pinned post, and visit the Strength and Flex Forum too... to get a little regular exercise routine going ready for when you head back out.

healthunlocked.com/couchto5...

healthunlocked.com/strength...

Your legs and running body do need he support of some gentle regular strength and stamina work

[Barbados15 in reply to Oldfloss]

Thanks for the support Oldfloss & Basil783. I was going to give up as didn't want the pain again but maybe will look at your recommendations

[Oldfloss Administrator Graduate in reply to Barbados15]

Take it gently and you should be okay x

[Basil73]

Just get well then go again. There are always people on here to help you on your way.

[MrsLydiaWickham Graduate]

Sorry to hear this Barbados15 . I tore my gastrocnemius around 20 years ago. I had been doing step aerobics at home and ended up in A&E, where they told me it was a common injury for "those returning to exercise."

I remember the exact phrase, as it was indeed true for me. You are doing everything right, and you will heal, I promise. Get well soon. 💐

[Frankenfoot23 Graduate]

I'm really sorry you are injured, I hope it isn't too painful. First time I tried C25k I got shin splints which was agony. I was hobbling for ages. 5 years later I came back to it and completed C25k - the trick? Don't go too fast, slow jogging is perfect. Wear good shoes ( I had crappy ASDA trainers so no surprise). And do warm up stretches and warm down stretches. And on non run days, try strength and flex. Lots of good advice on this site when you come back to it - do give it another go, it's a real joy! All the best.

[Barbados15]

thanks for all the good advice. I may take it back up once fully recovered??