Sometimes the plugin check sites links you to an update's release notes instead of the installer. Not sure why that happens. Here are some alternate links:

Flash Player (Shockwave Flash): http://get.adobe.com/flashplayer/ (make sure to uncheck any unwanted extras before downloading)

Java plugin: http://www.java.com/en/download/installed.jsp (make sure to uncheck any unwanted extras during installation)

For Mac and Windows users there is two version options. You only need one.

16.0.0.235 and 13.0.0.259 ESR. https://www.adobe.com/products/flashplayer/distribution3.html

Thanks Ithe links worked and it is installed but Firefox still is giving me the message that it is outdated and needs updating. I am going to try and retart the computer and see if it works.

Solved thanks.