Knee pain

[Wannaberunner20]

I completed c25k in the summer then had an ankle injury so had to rest for 6 weeks.

I’m now back to running 5k but the last couple of runs I have been getting a strange feeling the back of my knee. It feels almost like cramp but yesterday it didn’t stretch out & I was aware of it for most of the day.

My last couple of runs have been faster than usual & ending on down hills.

Has anyone else has this feeling? Is it the beginning of something bad or is it something that will go away if I stay on the flat & slow down?!

Thanks in advance

[IannodaTruffe Mentor]

Running faster increases stresses on your legs.

Running downhill can increase those stresses to the equivalent of seven times your body weight passing through the legs on every stride.

It is recommended that 75-80% of your running is at an easy conversational pace, which is the most effective pace at which to develop your aerobic base, but which also puts far less strain on your body.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

Doing leg strengthening exercises, such as those linked to in the guide to the plan, will increase the muscular support to your knees.

[Wannaberunner20 in reply to IannodaTruffe]

Thanks for this. I never realised how much strain running down hill puts on your joints!!I do stretch after but maybe not for long enough.

I think I’ll slow down maybe do a couple of easy 20 minute jogs & see how it goes.

[IannodaTruffe Mentor in reply to Wannaberunner20]

Perhaps this FAQ post about getting faster will help put it all into perspective healthunlocked.com/couchto5...

[Wannaberunner20 in reply to IannodaTruffe]

Thanks I’ll take a look 👍🏼