Hi
I started the couch to 5k, 3 weeks ago,🤔 all was good. I have just started week 3 run 2 and my knee is giving me a lot of pain. I am thinking what to do its too much pain to carry on but if I do will it cause more damage or is it a case of no pain no gain!
A doctors advice would be good but getting an appointment here takes around 3 weeks so would I have to start again from the beginning if I took time out to see if the knee will heal?
is it a case of no pain no gain!
Absolutely not the case. Discomfort is one thing - your body's adapting to a new activity after all - but please don't run through pain. Doing so could exacerbate any niggles or injury.
Take some time out, and if things don't improve, seek advice from a health professional, perhaps a physio. GPs are supposed to be exactly that, general practitioners, so unless your GP is into running they might not be best placed to advise.
If you haven't already read the How to run C25K guide, please do so, as it contains lots of advice and links on warm-ups, cooldowns, rest days, knee exercises, shoes, and much more.
As for restarting, personally I wouldn't expect to restart exactly where I'd left off, I'd go back to an earlier week, probably the beginning. And if you consult a health professional, definitely take their advice - I'm just some random on the internet!
Thanks 👍
Cmoi has said it all... and she has it , spot on... do check out the links..
healthunlocked.com/couchto5...
Knee exercise here too..
nhs.uk/live-well/exercise/k...
Do, please, if it does not improve with rest, then as Cmoi has said, we are not experts at all.
Please don't run if you're in pain. It can make things worse, knees are very complex, it's just not worth it. I suggest you make the GP appointment. If it's 3 weeks time that gives you the security that if things haven't resolved you know you'll be able to see them.
In the meantime rest and use an ice pack for the pain. Get a compression bandage, 2 if it's both knees, and this will support the knee and help you be more comfortable. Elevate the knees when you sit down.
I find it helpful to take painkillers before bed if my leg pain interrupts my sleep but I'm not a doctor so treat my advice in that light.
After a week or two you may find the problem has resolved enough to cancel your appointment, especially if you do the strength exercises Oldfloss recommended and read the Guide that Cmoi suggests. If not, you'll be able to get a professional opinion knowing you've taken sensible steps to help your own healing.
Good luck and let us know how you get on 😁
Based on my experience (as a patient, not a doctor, take everything I say with a pinch of salt) a consultation with a sports physio is well worthwhile. They know the ins and outs of joints and soft tissues much better than a GP does, will be able to pinpoint the problem, tell you how best to treat it and stop it coming back. .. and you won't have to wait three weeks.
The only downside - they're not free.
You might be lucky though, my GP has a NHS physio and the waiting time is reasonable.
Running in pain is never a good idea!! With what you are describing, I think you really should see your healthcare provider before continuing as everyone has stated.
Best of luck to you and do keep us posted on how you get on.
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