I have done long runs once a week as part of juju plan, in the first weeks I didn’t have any complaints but the last couple weeks hitting 8k runs my knees feel battered a few hours after the run and it’s just an ache rather than any serious issue.
I would appreciate any advice about knee care specifically when undertaking long runs! Knee issues is something which runs in the family and I would like to reduce risk given I may be more prone to getting issues with them. Hypochondria isn’t it haha!
Thank you in advance.
Written by
JaoJao
Graduate10
To view profiles and participate in discussions please or .
39 Replies
•
Hi. Hope you’re ok and not feeling too sore. I can’t help with any advice I’m afraid but will be keen to hear what others have to say. I have seen a page on the NHS website for knee exercises for runners which might be worth a look.
Good idea to seek advice now though as a preventative measure.
I will be fine I know, but we get anxious don’t we when we think something might get in the way of our running. You can follow my thread and keep and eye on the responses and I will post anything I find relevant on here too x
Generally speaking, knee care consists of strengthening and stretching everything connected to your knees!
Do you stretch your legs well after each and every run? Do you use a foam roller? keeping your shins, quads and hamstrings in good condition will help your knees.
Maybe time to up the cross training? lots of exercises (both strengthening and stretching) to be found in the HU strength & flex forum.
If you can justify it, then a good sports massage on a regular basis can really help keep your muscles at their best. If the knee pain gets worse it may be worth seeing a physio in case there is an underlying issue - sometimes it's only as distance increases that these things make themselves known.
Hope it settles down, but don't ignore it if it gets worse!
Thanks Linda, I do stretch before and after my runs, but they are either warm ups of cool downs, not necessarily strengthening so I will look into that, I am not sure what part of the legs are the quads... hehe! I will have fun looking that up now
Cross training another good idea and sports massage! Absolutely, I will look into those, I haven’t had a massage in a long time, time for a treat x
Definitely stretch before and after runs; the strengthening can be done on rest days as part of your cross-training.
Warning: a proper sports massage (deep tissue massage) is no treat - it hurts 😂. There's a lot of pressure, and if you do have any tight spots it can be quite sore when they work on clearing them.
Great advice from linda....I would just ask if your trainers are ok? Did you have gait analysis done?
My knees,ached occasionally building distance, which can be normal...but agree if it gets worse or is continual then seek professional advice.
You are sticking to the plan,and the 10% increasing rule?
Yes, totally understand how you feel about anything getting in the way of running....take care, hope the aches stop soon...i found the nhs knee strengthening exercises helpful,
I havent had gait analysis either...I cant find anywhere in France a reasonable travel distance to do it.
Its going to be my Christmas pressie when i go back to il this year....the family dont know this yet...minor detail
One lovely runner on here recommended Brooks website where you can,answer a few questions and do a gait analysis online...I found it useful and reassuring when I came out neutral...havent had problems but,I am careful increasing distance gradually. Sounds like you are being sensible too.
When you go for gait analysis tell them about feeling your knees after a longer run, because the gait analysis won’t necessarily show that. If you tell them about it, and nothing in the gait analysis otherwise explains it, they will recommend shoes with extra cushioning. That’s what happened with me: the gait analysis didn’t show over or under pronation so I didn’t need extra support but my knees were hurting already in week 2 of C25k! So I was recommended neutral shoes but with a bit of extra cushioning. Absolutely unbelievable difference: not only do my knees not hurt, but a slight weakness in my right knee that I had for years before I took up running has completely gone.
That is good news, and sound advice, thank you Arthur. There doesn’t seem to be any places close to me looks like I may have to find somewhere around London so I can pop in over a lunch time.
I had a gait analysis a couple of weeks ago and it was really interesting. I thought they were going to recommend getting new trainers but actually they said the ones I had were fine but recommended inner soles to stop my feet rolling inwards.
I think most places refund the cost if you buy any trainers or inner soles. It cost £40 in my local sports shop.
Hi JaoJao, if your knees have started niggling I’d be tempted to bring forward your gait analysis if at all possible rather than waiting until the end of the Magic 10. 🏃♀️
Running 8/9/10k amongst your other runs is quite a lot of running time and if your knee is already grumbling, imagine your disappointment if it got worse the longer you ran? 😕
If it does end up being your running style it could be a simple fix, and a good investment.. I had an all bells and whistles gait analysis at a running lab (90 minutes) as a birthday pressie from Mr Cheeky and it was so interesting. 👍 Running shoe shops do them too, in less detail but definitely still useful.
Just something for you to think about! Good luck. 😀
I'd check with a physio. I had a knee problem, got over that, with exercises. Had ankle problem, same leg, that took ages to get better. Physio then checked hips and said the weak muscles in my bottom had caused the tendency to misalignment.
Thank you, I have had physio for achilles tendonitis in the past, you're right it really helps x Will use the NHS link which has been mentioned a few times on here.
Be careful with the stretches before you run, the advice is dynamic stretches only for the warm-up, and the held stretches after the run when your muscles are warm. I wouldn't wait for a gait analysis, a change of shoes made a huge difference to me past 5k.
I was given exercises to do when I had knee problems, to strengthen the leg and support the joint. I think it was the NHS ones.
Thank yuo Roseabi, I was getting onto looking these up and you've saved me some effort. I look forward to your advice and support into Week 6, thank you so much xx
You’re doing great... and some aches are to be expected when pushing your boundaries in terms of either distance or pace, remember the early days of C25K? I’ve been graduated a year and still have achy legs after my long run, but it doesn’t last anywhere near as long as it did back then.
NHS strength and flex is great, and while specific exercises for whatever bit is feeling it help, some pains are caused by imbalances elsewhere. Knees can feel the effects of weak quads, glutes and core muscles, so all body strengthening is the way to go.
Thank you UNM, I remember all my grumbles through c25k, every week it was something different but I dealt with all issues, nipped them in the bud. I need to do more strengthening that's for sure.
I’m with the recommendations for gait analysis. I was getting right knee and left hip pain on longer runs. 30 min gait analysis in my local running shop, new trainers and barely a niggle. The strengthening exercises are also good (although I’m a lazy bones and don’t do as much as I should 😂)
If it doesn't feel like anything serious I'd just say be strict with your strength training to improve your core and Google some NHS knee exercises and add them in.
I'm also having some aches and pains now we've got to 8K, that along with the 4 and 5K shorter ones feels like quite a lot each week on legs that aren't yet used to it!
I find that after my exercises and a bath I'm fine that evening but am feeling the strain sometimes that night and the next day but I seem to be fine by the time it's run day...it makes it really obvious how important the rest day is 😏
Hope it's just the strain of extra running and soon forgotten 🤞🏃♀️
Though I was due one of my shorter runs last night and was honestly exhausted so decided a short run was better than no run so just did 15 minutes at a good pace plus strengthening exercises. Hopefully that'll keep my legs going until my long run on Sunday morning! Good luck with your next one 🏃♀️😊
Hi JaoJao I would recommend you go and get yourself a gait analysis done sooner than later you seriously need to think about it as if you are running in the wrong trainers the more you run in them the more damage you might be doing it’s not worth it and you have lots of running shops in London runners need is a popular running shop they are all over the UK and they should have a few in London Brooks are very popular on this forum I also have them and they are very comfy and bouncy and I will be buying them in future hope you get sorted out soon JaoJao Xx
Essentially what everyone else says, but especially the strengthening exercises. As your thoroughly typical ex-rugby player, my knees are basically held together by hope and the skin surrounding them, so have always been my weak spot. Strengthening exercises is really the way to go.
Having said that, when getting your gait analysis done, maybe also invest in some decent neoprene knee supports. These should never be used as a substitute for strengthening, but can be used as a bit of a boost, especially when the weather turns colder, as they help keep some additional heat in the joint. I don't tend to use them on my shorter runs, but I do find they can help on the longer ones.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
The magic of Park Runs
Niggling Knee....!
Knee Care
Struggling with motivation for long runs 
How long should my runs be?
