Report Finished my first day yesterday..stiff knee already ..please help in Start Here! Posted May 13, 2015 Great work on starting C25K! To help with the swelling try RICEing your knee R- rest, I- ice, C- compression, E- elevation. For my bad knee I take an antiinflammatory, like ibuprofen or aleve, ice it for about 20 minutes, put on a compression bandage and prop my foot on the back of the couch while watching TV. Something like that should help ease the swelling until you can see you doctor. As for walking the app, I would think that walking at a nice brisk pace so that you're slightly out of breathe on the running intervals and easing to a leisurely pace for the walking intervals would be a great start! Keep it up! You got this!