C25K Injury Recommendation

David1178
David1178 Posts: 24
edited November 2024 in Fitness and Exercise
Started week 3 day 1 on Monday and completed, felt great afterwards. The next morning I woke up and I could barely move my right knee. I took tonight off from running and I feel like I should have pushed through the knee pain.

I am totally new to running, so what I am asking is how much time should I rest the knee before proceeding with C25K? Should I fall back to doing week 2 until I drop some more weight so less pressure will be on the knee while running? I want to continue with C25K, but on the other hand, I sure as hell don't want to blow my knee out. Any recommendations?

Thanks,

Replies

  • kyrstensmom
    kyrstensmom Posts: 297 Member
    If you are having that kind of knee pain, you should definitely NOT push through the pain. My recommendation is to see a doctor, but if you can't/won't, then rest until it feels better, and then make sure you are wearing proper running shoes. Go to a running store and have a gait analysis (not while injured) and have them recommend a shoe. Sometimes knee/lower leg pain is all because of running in the wrong shoes (I learned this the hard way). Good luck to you!
  • CaptainMFP
    CaptainMFP Posts: 440 Member
    While certain types of pain can be pushed through, you shouldn't mess with the knee. Knee pain really varies as to what it represents. If you are having pain in the joint capsule or in the patellar tendon or ligament (which is at front of the knee above and below), then these pains need to be taken seriously. I've had a chronic issue in the lateral (outer) part of the knee where the fibular collateral ligmanet attaches at the femur...this is often called IT band syndrome and the pain usually is indicative of other issues (like muscle tension, bad mechanics, improper equipment, poor posture, and so on). I can't afford medical intervention in my case so since IT band pain (again, outer part of the knee) represents something less severe I've been working through it with a combination of things including a strength training regimen aimed at strengthening the knee and core in ways that are specific to runners. I didn't do C25K so I can't speak to it directly, but if your pain is more in the lateral/outer part of the knee, feel free to PM me and I can share what I've been doing for my case in terms of exercise.
  • David1178
    David1178 Posts: 24
    Thanks for the replies. I guess I need to listen to my body and cut down on the running for some time. I have been doing other exercises including weight training, playing drums heavily and fast walking. I think I may need to put off the C25K program until I get some more weight off of me. I think both my knees will thank me for that. Sometimes I still think I am 21 when I exercise.
  • kmill81385
    kmill81385 Posts: 48
    I just started the C25K today. I feel great! But I have bad ankles. So I am wearing braces on my ankles when I run to help keep them stable. Maybe once your knee heals you should run with a knee brace. You can usually pick up a decent brace for pretty cheap at Walmart.
  • Pebble321
    Pebble321 Posts: 6,423 Member
    I suggest that you go see a physiotherapist or other health professional who can identify what the problem is and give you good advice about whether it's wise to push on or not.
    I injured my knee last year and the physio showed me how to strap it up and I was good to go. More recently I injured my hip flexors and the advice was to rest for a few weeks then start up again.
    Without knowing exactly what the the problem is, you won't know what the best strategy is.
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