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Couch to 5K
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Feeling rubbish...sore knees and ankles

This is a moany post, so apologies in advance.

The past two runs I've done have been awful, absolutely awful. I should have been finishing week 8 by now, but I've not managed to do week 7 runs two and three. I've not been running as regularly, due to other commitments, and also terrible pain. Ankle is really hurting...it kinda clicks/crunches occasionally, and gives me a lot of pain...and my knees ache constantly. It's really put me off, and made running harder. I've also found I'm getting too out of breath too quickly, as opposed to a few weeks ago where I ran 25 minutes and could have carried on for longer.

Stuck in a bit of a rut and not sure how to get out :( really losing my motivation to carry on...making me hate running, and literally seeing no point in this :( gahh!

7 Replies

Have you been to have your ankle & knee checked out at the . Doctors? I think you should if answer is no . In my humble opinion you should Lay off the running till you have. I understand how you must feel getting this far , & things holding you up , I'm having trouble with my right ankle , it's been fine last . 3 runs but started again today after my run , my pain goes though after I've iced it , but still going to doctors tomorrow . Hope you get things sorted & you are back running soon .


I do sympathize. After getting through to week 8 with no joint problems I suddenly have a very tight calf muscle - stopped me running for a bit, then yesterday it felt OK but got v stiff again after the run (the first of W9). Am going to a sports massage bloke this afternoon. Am fed up about it as it had been going so well.

I started running because I have osteopenia (bone thinning not as bad as osteoporosis and a warning sign) and I need to do weight bearing exercise. However, whilst all that pounding the pavement is good for the bones, it's bad for the joints. A bit of a dilemma (I'm 66 so had been being v careful with joints, as I am a skier who, like most skiers, has dodgy knees).

This might be a rude question (well, it IS a rude question) but are you overweight? Even a few pounds extra puts big extra loads on the knee.

Other obvious question - have you had your gait checked and got suitable running shoes?

Some aches and pains are to be expected but if you are really in bad pain I have to agree with Rockette - lay off for a bit and get some professional advice. Those knees and ankles have to last you a long time! Running against severe pain doesn't seem right. Could you switch to cycling for a bit?


I can sympathise with how you feel. I have suffered with ankles. My physio sorted me out, and got me onto a stretching program as part of my cool down. Worked just fine, well 90% improvement. I then upset my pirifomis (muscle that runs from base of spine to top of leg). That really hurt. sorted that out, and now ankle hurts again. So I am now resting for a week or so to get rid of all my aches and pains.

Good advice from Rockette though, if it really isn't getting any better go and see your GP. There are all sorts of things that could be causing this I would imagine, and now you running further and longer they may just be coming to light.

Keep your chin up, you will get through this, as will I. :-)


I should be on week 6 by now but I'm only on week 3. It doesn't bother me. I'll get there in the end. The most important thing is listening to your body. Are you running every other day? Maybe give it a rest for a few days. You might think that by doing that you will fall behind and your body will go backwards not forwards but you won't. Your body needs time to recover from each run and sometimes it will need longer than usual. After four or five days off you will run again with far fewer aches and pains and the run will become enjoyable again.


I have had horrible pain in my inner knees and ended up taking 5 days off, which I didn't want to do. Been icing them and eating Advil, and they are slowly getting better. I've also been doing knee strengthening exercises. I ran today for the first time and was able to start where I left off, albeit very slowly. Take the time off and if it's not better in a few days, go to the doctor!


ive had the knee thing and the barrier thing ice n ankles frozen bottle of water and roll back and forth ice on knees 10 20 mins each day and have a rest you will only make it worse try a couple of days i had to c a doc for pain killers and anti inflams i used to run along a river couldnt get past this bridge all wk nowi pass every day keep going and dnt give in ive just dne my first 10 k keep going you will well jel when you get good luck and happy running


Hey all,

Thank you for the replies!

I'm going to try and see my doctor asap, but it probably won't be till next week.

Will also try icing them, although its more of a dull ache...really hurts going down stairs though.

I'm not overweight, no. I haven't had a proper gait analysis though, which I'll try to do at sweatshop next week too. As a side note, has anyone does those before? I've heard they can take about half an hour?

Yep, I was running about 3 times a week. I think the other thing is I alternate between running on grass/mud and on pavement/paths, so perhaps this is too much of a strain and too heavy impact?

Again, thank you so much for the advice and reassurance! It's very much appreciated!


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