Running Injury: Yesterday I ran for 20 minutes... - Couch to 5K

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Running Injury

NikkiJayne profile image
6 Replies

Yesterday I ran for 20 minutes non stop (w5r3). Very proud of myself! In six weeks I have progressed from being able to run 3 minutes to 20 minutes. Hoorah! But the second I stopped running, ow. The muscle at the very front and top of my right leg started to twinge. As the day went on, it got worse, until I could barely walk.

Now, I think it's a quadricep muscle (when you raise your leg, it's the muscle that bulges out right at the front of your leg in the join between your leg and pelvis). It's a deep and searing pain, and gets worse the more walking I do.

I just wondered if anyone else has experienced this; what it could be, how to treat it (I'm guessing ice and rest) and how to prevent it? I'm really bummed out as I feel like I have JUST started to make some serious progress and now I might be out of commission!

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NikkiJayne profile image
NikkiJayne
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6 Replies
Jeddahpm profile image
JeddahpmGraduate

Sorry I can't help with your injury question but just wanted to say WOW well done - I do this run on Saturday...I hope you get some answers and feel better soon.

shelleymcb profile image
shelleymcbGraduate

have you done any stretching after your runs? if not then maybe now is a good time to start incorporating this into a run. they say that you should stretch when the muscles are warm. Im sorry but I dont know any particular stretches for the front of the leg, other than bringing your foot to your bum, holding it there & pressing forward with the top part of the leg/hip until you feel a stretch in the front of your leg.

Im sure that someone else will be able to point you in the right direction re stretches. in the meantime I would think that ice & rest will help, plus ibuprofen to hopefully take away any swelling.

good luck & well done on your 20min run ~ a great achievement :)

NikkiJayne profile image
NikkiJayne in reply toshelleymcb

Yeah I do stretch afterwards, I think the next thing to do is to strengthen my quads using weights: luckily I run at the gym so have access to these!

shelleymcb profile image
shelleymcbGraduate in reply toNikkiJayne

Im training for a half marathon & was shown yesterday, as part of my gym induction, how to use all of the lower body weight machines to help strengthen my legs. I was also advised to do squats (maybe when boiling the kettle!) & lunges as these are great all round exercises & can be done anywhere & at any time of the day.

hope you can get back running soon. shelley x

Oldgirl profile image
OldgirlGraduate

Hope this settles down for you Nikki. Just a thought, when you do your stretches after a run are you holding them for long enough? Each stretch should be held for about 30 seconds, its something my Pilates teacher said and although I had been holding my stretch for a count of 20 once I increased to a slower count of 30 I found the benefits were great. I no longer seem to get any aches or pains, touch wood :)

NikkiJayne profile image
NikkiJayne in reply toOldgirl

I probably don't hold them for long enough, no. Thanks for the tip! Which ones do you recommend, by the way?

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