starting week 8 with knee pain: hi guys, Need... - Couch to 5K

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starting week 8 with knee pain

Countrylas profile image
16 Replies

hi guys,

Need advice, I’m nearly there…. But have pain in my knee even when I’m not running, 🙈

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Countrylas profile image
Countrylas
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16 Replies
CBDB profile image
CBDBAmbassador

I had a few knee niggles in my first year of running. I took a break and focussed on strengthening my knees, which I think helped, and then I continued.

Ive not had any knee issues for 4 years, rather the opposite.

From that time, I put together a strengthening plan, posted over at our S&F forum: healthunlocked.com/strength...

Hope that might give you some ideas on how to move forward. But if you have a sharp pain rather than minor niggles, I would also advise to see a specialist as it can be all sorts of reasons.

Symi profile image
SymiGraduate in reply toCBDB

such a useful post! Thank you. My knees are talking again, so I’m going to try these classes

Countrylas profile image
Countrylas in reply toCBDB

Great, thank you will try, from a maturing knee sore 58 year old lady! 😊

Trazj profile image
TrazjGraduate

HiYou shouldn't try to run through it. Let it rest a few days. RICE. Then strength exercises. Ie mini two leg squats, developing into full two leg squats. Every time you go up the stairs do some single leg slow step ups and lower slowly on same leg etc etc. the aim is to strengthen your muscles that support the knee.

Countrylas profile image
Countrylas in reply toTrazj

Thank you ☺️

Runningbird1 profile image
Runningbird1

I developed knee pain early stage and had to stop my exercise. I had to seek medical help.

Countrylas profile image
Countrylas in reply toRunningbird1

What was the issue? How long did it take to recover?

Runningbird1 profile image
Runningbird1 in reply toCountrylas

Unfortunately this is my 5th week and still going to tge physio. Resting my knee. Still sensitive, my ligament was the problem. He said its very common injury. Good luck with your recovery. I saw on this community group, other people have similar experiences and when they recover, slowly they are able to return to jog or run. All the best to you:-)

Mikew84 profile image
Mikew84Graduate

As others have said, don't run until the pain has gone, else you'll likely make it worse and lengthen your recovery. Frustrating though it is when you're so near to the end, weeks 8 & 9 will happily wait for you!

I had knee pain on and off during the first year or so of running (I did C25k from zero running in late 2020, aged 53). I still aim to run 10km a week and completed a half marathon last October. I've not had any knee issues for a long time. I've never done any specific exercises - I put it down to the running itself having generally strengthened my knees over time, though one thing that did seem to make a difference at the time was buying a decent pair of cushioned insoles.

Countrylas profile image
Countrylas

it’s so frustrating isn’t it! Putting it down to my age even though I’m a fit 58 year old, physically fit I mean 🤣

Mikew84 profile image
Mikew84Graduate in reply toCountrylas

Wish I could say the same in either sense of the word😆!

Countrylas profile image
Countrylas in reply toMikew84

😆

CarmenJW profile image
CarmenJW

I'm on week 8 - noticed after a run last week, I'd twisted my knee slighty and was painful enough to keep me awake at night. Really didn't want to stop my C5k, so did stretches on it (no change), then did ice for a night watching tv - that really helped - then the next time out - put on diff running shoes and focused on the knee all the way - would have stopped if any issue - but all was well and think I'm thru it. Hoping that all gets less and less as strength improves.

Oldfloss profile image
OldflossAdministratorGraduate

Some sound advice... but if it persists and the pain worsens.. then please. do see an expert!

Yesletsgo profile image
YesletsgoAdministrator

If the pain is keeping you awake you might find paracetamol/ibuprofen helpful. A good night's sleep really helps too, in conjunction with all the R-I-C-E etc already suggested.If after a week or so of rest it's no better it's time to see your GP or a physiotherapist.

Hope you feel better soon 😁

RunByTheSea64 profile image
RunByTheSea64Graduate

Yes, as others have said, the strength exercises are really important. Boring but true, the running alone won't strengthen everything that needs it, and eventually you'll probably get other injuries. I've cycled for years, never racing, but have done lots of long touring trips and have never done any form of strength exercises, and never suffered from any injuries. But running is different. Starting last year with C25k at 64, then moving up to 10k I got away with just post-run stretches for months, but then had a painful knee, then after that, an ankle. Then one hip...... it took this to show me the strength exercises are really important. I really rate 'Run better with Ash' on YouTube because he focuses on injury prevention and strengthening for runners, but there are others out there. Good luck 🙂

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