Can't believe it!

[Macym00m00]

This is my 3rd week into C25K.

Already I have a injure to my left knee, it's very painful.

What should I do?

It hurts walking and going up and down stairs.

I don't know what to do for the best or believe this happened!

[Kmcm66]

I have had knee pain in the past. Rest and putting ice on it initially and then knee strengthening exercises helped. When I returned to running a knee support and compression socks helped. Do you have the right shoes for your gait if not look in to that. Remember your body needs time to adjust to the new demands you are making on it. Listen to it and give it time to recover. I know it is difficult to stop and rest when you are keen to keep going but not stopping generally results in longer on the injury couch later.

[Macym00m00 in reply to Kmcm66]

Thankyou so much!

I will check out knee supports also the knee strengthening exercises.

My trainers are well used so maybe need to update them .

[RunningGeek Graduate]

Try a few days rest, don't worry you won't lose any noticeable hard won fitness. Also, ice it. Bag of frozen peas wrapped in tea towel does the job. About 10 mins at a time. Carrying on might cause more problems so best to nip it in the bud. It's tough. I got to W7 before I had problems. Check out the knee strengthening exercises on NHS site. Good luck 🍀☺

[Macym00m00]

Thankyou

I'm gona take on board what you suggest.

This really helps me to stay focus.

[boptillyoudrop49 Graduate]

Don't run till you can walk up and downstairs without pain. I had this too and it passed. I did knee strengthening exercises and stretches but don't try squats and lunges obviously till your knees are back to normal. It took me a couple of weeks. I know run with patella knee straps and do a stretch before and after each run which is for the tendon running down the outside of your leg from the hip. Haven't had a knee problem since. Resist the temptation to run before your knees are sorted.