knee pain : last monday i finished my week2 run... - Couch to 5K

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knee pain


last monday i finished my week2 run3 after which i felt pain in my knee, I iced it, rested, atm wearing knee support and taking glucosamine sulfate, and i plan on switching from pavement to a softer surface like grass, knee pain is gone but i'm afraid to run again, I don't know if it's too soon :( also my running shoes are not the best ones, on the other hand i don't want to wait too long and have to start again from week1, did anyone had similar problem?

12 Replies

I've had knee problems, saw the physio in the end, it was a muscle imbalance pulling my knee cap out of alignment. I was given strengthening exercises.

I would definitely recommend a good gait analysis and the correct footwear for knee pain. Good luck with sorting it out!

malimaio in reply to louisew99

uff i would have done the gait analysis already and buy shoes according to it, but that's a bit difficult since where I live they don't offer that service in sweatshops (just for example, when i asked the guy who works there to help me pick out shoes he told me it all depends on which color i like), so i really dont know what kind of shoes should i get and there is nobody to help me, ay ay ay poor me :P

Yes I did too. It was on the sides of my knees. I was jogging quite slowly though, so on week 3 I sped it up a bit and the knee pain wasn't there during that run. That's not to say that's the answer for you though! Definitely invest in some good running shoes

Hi .... I have had this issue throughout. There are several reasons.. 1) Muscles adjusting 2) Bad shoes - I ended up buying proper marathon does ( New balance) that stop my foot rolling. 3) Leg length discrepancy -I went for a full assessment with a podiatrist who made me an inner sole. (WELL WORTH THE MONEY SPENT) 4) Weak gluteal muscles or leg muscles in one leg , pulling the leg in an awkward position whilst running . The problem could actually be in the hip. My advice .. Get proper shoes ... wait a couple of weeks but if it doesn't reside get a proper assessment with a biomechanics expert. In the meantime don't forget to stretch, warm up and cool down.. and paly attention to the hamstring stretch which will tighten if you knee is rolling or pulling. Hope this helps ......I learnt this trough trial, error and pain.


Some great advice given here for you! Think though, you've indentified a possible cause for yourself already ... You are still quite new to this and possibly your legs are just a wee bit shocked and battered! Bones, muscles and tendons all need to build their strength when embarking on a new regime. Resting and ice are both good/sensible 'first aid' measures. This is why dear Laura tells you to take a rest day between runs ... There's no reason why you shouldn't take two from time to time! Remember too that there is no reason to speed anywhere: tread gently and softly, go steadily, and emulate the tortoise rather than the hare at this stage.

You may well benefit from good/better shoes bought following first class gait analysis. When my knees ached I discovered that it was all down to my feet turning in slightly upon landing. Poor foot fall can cause sore ankles - sore ankles means your knees may try to realign to compensate - then you get sore knees .... And the last thing to hurt might be hips - trying to compensate for everything else! Insoles can be made especially for your feet and they aren't too expensive against the cost of good running shoes. Many good suppliers will ask you about where you intend to run and suggest appropriately supported shoes for the surface. You do need lots more support for pavements and cushioning to protect your feet and provide shock absorbers for your whole leg. You may well find that you need running shoes up to two sizes larger than your everyday shoes! If you have a SweatShop nearby, they will advise and allow you 30 days to return your shoes if they aren't suitable!

Sorry to have gone on so long. I hope some of this along with the other good advice will help. Now that you've made the decision to take up running we can't have you in pain only after a couple of weeks. Lots of luck with the rest of the programme - and know that there are many on this forum who have had the same worries and pains as you. There are also loads of folk with advice and encouragement too. Take care, we'll be looking out for your success story soon ;)

Cheers, Linda


Yes, new runners get aches and pains, it comes with the territory. New running shoes will help so get some asap. You could get cushioned ones to help your knees. Trail shoes have less cushioning as you'd expect. There are lots to choose from so you could go to a specialist shop and get expert advice

The new runners aches begin to evaporate quite quickly as your body becomes accustomed to the new exercise. The rest days between runs are very important so make sure you take them, and do the warm-up and cool-down walks

If you knee pain has now gone I should have another try. Good luck

malimaio in reply to misswobble

ah thank you for your advice, but there is no specialist shop where i live, nobody can give me any advice on how to pick out good running shoes for me, so that's why i haven't bought one yet, in the end i'm gonna be forced to buy shoes based on my subjective opinion


Both my husband and I had knee pain from week 2 and it lasted two or thee weeks. I know mine felt like they were badly bruised on the insides of both knees. I kind of knew it wasn't really serious though because of what the pain felt like. I did have to take ibubrufen a couple of times and find a lot of rubbing/massaging the tender points with my thumbs...just felt like the right thing to do. I also quite often took 2 rest days between runs and eventually my knees strengthened up. Since then (8months I've not had a twinge). So take heart it may be your muscles and tendons adjusting. I am not advocating hurting yourself but I think you will know if you need to see a gp or not.

As for the shoe conundrum. I would also suggest going to a good running shop but you are saying that's not an option, So it might help to think about how you currently walk. I overpronate, a bit more on the left foot than the right. In order to work out whether you overpronate or not it might help to look at an old pair of shoes. Mine are all worn down at on the outside of the heel. Especially on the left foot!

There is also a school of thought that shoes aren't the be all and end all, especially for beginning runners. My husband got his in Aldi and has had no prob at all. Final thought would be to pick a pair that are comfy, and are big enough. Most folk seem to recommend a half to whole size bigger than usual. Hope your knees improve soon.

thank you soooo much for your advice :)


Hi, as everyone else is saying shoes and gradual strengthening of the muscle is key here. If you can't get the gait analysis done then as you're just starting I wouldn't say that it us the be all and end all at this time. Focus on a neutral shoe with plenty of cushioning. I have wide feet, so I'm a new balance girl. Once you start running longer distances more regularly, say week 7, you will need to look at pronation etc so perhaps you could make a special trip then? X

malimaio in reply to P1glet1

yeah, i think i'm gonna continue to run in my old shoes and do what i can to help my knees to recover, then invest in some good shoes as i go ahead with the program, thank you

heard resistance bands are good for strengthening the knee joints

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