Sore knee - must have tripped over the dog too... - Couch to 5K
Sore knee - must have tripped over the dog too many times, what's the best thing to do?
RICE - rest, ice, compress, elevate (although probably just rest and a bit of ice will help lots).
Re rest - how bad is it? Can you walk? Drive? Get on with normal tasks?
When are you next to do a run? Perhaps take a few days off running, then if you are still feeling a bit wobbly go back a week?
It's just a bit sore below the kneecap. I noticed a twinge the run before last but it's definitely more sore after yesterday's run. Can definitely walk and get on with normal stuff, just not sure if I should run - but desperate to get out there (think I might be catching " the running bug"). Does chocolate help?
make sure it doesnt hurt to go up and down stairs & that you can put pressure on it without it shouting at you!
if you try & run before it is fully mended you could risk causing more injury. this comes from someone who did & had to take a month off.
also, alternating between hot water bottle (to get the blood flowing there) & ice pack (to reduce the swelling) may help. advice given to me by a nurse friend.
good luck X
Thanks, stopping for lunch, Off to get a hot wheat bag and ice pack now.
Yes, RICE is definitely the right answer. I'm missing w6r3 today because I (stupidly) ignored my sore knees and ran on Wednesday, when I really shouldn't have. Once you are feeling ok again I would also recommend doing the leg raising stretches after each run. Don't try them whilst you're injured as you could make things worse rather than better.
Ibuprofen really helped me. I got injured because I tried to change the way I run to landing heel first which, it turns out, isn't a good idea unless that is naturally how you run. I damaged both knees and could barely walk for about a week. I had to take 3 weeks off running and take ibuprofen regularly for a week to improve things. If you think you can't run, I would suggest taking a week off and seeing how your knees feel after that. Running with sore knees could make them worse potentially. I know how you feel, as I hated not being able to run after just having started the programme (got injured in week 2) but taking the time out was definitely the right decision, and after starting again from scratch, I have now just finished week 5 and am really enjoying it. Have had no further injuries, now that I am just running the way I naturally run. 
Thanks for this. I went for a gentle run yesterday with my knee strapped up and it was ok, although both knees are a bit stiff today. My ankle is now very sore and I remember trying to do the 'land on heel' thing. Ice pack and ibuprofen for me today then. Fortunately it's at least 2 days before I plan to run again.
just discovered you've picked up an injury, hope you feeling more comfortable
