So disappointed, no C25k for me - arthritic knees

[disneyfam]

So I started the c25k with fears that I would not be able to do it. Week 1, fine. Week 2, fine. Week 3, a little soreness. Week 4 - pain set in.

I am so disappointed. I was loving this program! Anyone have any walking suggestions?

Lil' history on me here. I am just trying to get fit. I did lose 16 lbs on WW last year. I gained some back, just recently took off all but 3 lbs. I have really started upping my exercise so I know I'm gaining muscle weight. I'm 5'2, 38yrs old, and weigh 136.

Thanks all!
Cynde

 

[Raenstoirm]

I am a little nervous there as well. I failed week 4 last week because of extreme knee pain, so tonight I am out to try week 4 again.

 

[lilsweetpea]

I would recommend backing up a week and trying that week again. I found I couldn't always jump up to the next week. Sometimes I've done one week for two or three weeks. Sometimes I create an interval between the two weeks to make a more gradual increase. Sometimes your bones and muscles just can't handle the change.

Keep with it, just work on it slowly.

 

[blizzard]

I had a lot of problems with knee pain when I started. The two biggest things I found that helped were:

#1 - Stretching after running. Especially hamstrings and calves. I underestimated how important this was. You need to strengthen the muscles that support the knee, and keep them limber.

#2 - Proper running shoes. I was wearing running shoes, but they weren't giving me quite enough support, and they were a little too narrow (I need a wide width). If you have a good running store near you, go in to be fitted. If not, read all you can on how to fit yourself, and then get proper shoes.

You will need to use your own judgment as to whether you should run through the pain, cut back on your runs, or take time off. If the pain is not getting worse, and is controllable with Advil, you are probably ok to continue as long as you feel there is improvement. You should not have to rely on pain relief for more than a few days though. If your pain is more than "soreness" or gets worse, you should probably see a doctor or sports medicine clinic to make sure everything is ok.

Good luck and I hope you see improvement. I know how it feels, but I am living proof that this hurdle can be overcome.

 

[disneyfam]

Thanks everyone for the responses. I am just so afraid that I will do more damage in the long run.

I do wear a brace and stretch and warm up. I will be going to the dr's soon to talk about the knees. I so want to keep up with the program but I don't want to regret it when I'm older.

Keep the suggestions coming!
Thanks all!
Cynde

 

[lilsweetpea]

Do you warm up and then stretch? or stretch and then warm up?

I think sticking to the week where you didn't feel pain for another week or two or even three can help get your muscles used to the impact, but definitely talk to your doctor.

 

[postesf]

Hi! :wave

I wish you luck in whatever you decide...I just wanted to put in my 2 cents.

I'm 5'2, 186 lbs (was 200 when I started C25K). I too had issues w/ week 4. I did it twice. I think you really start increasing your running time there and that's when your body starts rejecting this new healthy lifestyle. About week 4 was when I got my new shoes, but also found out I had some chiropractic issues. It's good...apprently I had issues, but since I was inactive, this brought them to the forefront. Tilted pelivs, hips uneven, spinal curviture... To make a long story short, I got it all worked out, kept pushing w/ my C25K and ran a 5K in Jan at WDW. I also lost 20lbs in the process.

I too have an arthiritic knee steaming from a broken leg 8 years ago. Last time we x-rayed it, one side had arthiritis in it. It was kinda cool to be able to see the cloudy section and know that was the arthiritis.

You need to do what is right for you. Don't give up. If the pain doesn't improve and good shoes don't make a difference, see your Dr. I had good Success w/ Fleet Feet stores, but there are a few specialy running stores in the area that also watch your run and help you pick the best shoes for you. I'm sure there would be some near you.

Good luck!
Stacie

 

[disneyfam]

Do you warm up and then stretch? or stretch and then warm up?

I think sticking to the week where you didn't feel pain for another week or two or even three can help get your muscles used to the impact, but definitely talk to your doctor.

I stretch then warm up. I also stretch afterwards. The ex-cheerleader in me always keeps me stretching. LOL.


Stacie - that is encouraging that you were able to keep going with arthritis. I really do want to run a 5k, that is my goal.

I really am going to make a dr appt because I dont want to quit this, I really like it!

Cynde

 

[lilsweetpea]

I stretch then warm up. I also stretch afterwards. The ex-cheerleader in me always keeps me stretching. LOL.


Stacie - that is encouraging that you were able to keep going with arthritis. I really do want to run a 5k, that is my goal.

I really am going to make a dr appt because I dont want to quit this, I really like it!

Cynde

I believe if you do some research, you will find out it is bad to stretch cold muscles. You should really do a 5-10 minute warmup brisk walk or jog and then stretch. Stretching cold muscles can cause an injury.

 

[Tiger Lily 03]

I'm sorry you are dealing with the arthritis issues. I so understand that pain only thankfully not in my knees.

When you talk with your doc, you might want to discuss the facts of walking and increasing your walking pace as you are able.

Do what works for you. If you can put in any steps, that will be helpful to you. If you are in terrible pain all the time though, I'd wonder if there would be some other aerobic activity you could manage.

I don't know if you've read any of the other threads that have recently been posted on this subject, so I'll repeat myself here. When I first started out doing this thing it was terrible for me. I would crawl out of the car back into the house after my walking treks as I was increasing my speed. For me, it did get better eventually. It just seemed like eventually took forever.

I WISH that you find you can walk it and that things will work for you too.