Couch to 5K

Advice on knees please


I did my wk4r1 on Monday and since then I've had 'uncomfortable ' knees, it's not pain as such, but it feels tight on both my inner knees and is a bit uncomfortable to walk, it feels like it's pulling when I walk. It seems to be getting worse. It's a shame because I really got into the last run, but i don't want to do anything to make it worse. Does anybody have any advice on what I should do?


4 Replies

If you check out the pinned posts on the side of the page, you'll find the NHS Choices guides to how to run and stretch correctly. Read them both carefully because they're both packed with great advice and tips. On the stretching guide there's a link to knee strengthening exercises which you should look at too. Also, if you put 'essential quad strengthening exercises' into the search bar at the top of the page, you'll find the exercises my physio gave me when I had treatment for knee problems a couple of years ago. The exercises are simple and work incredibly well.

You could also check you're running in good well fitting shoes that suit your running style and gait. Have you had gait analysis?

Finally, don't run through knee pain. Take extra rest days and maybe take some ibuprofen to reduce any inflammation. A doctor or physio will help if you feel the problem isn't resolving. Good luck, lots of us have knee pain at some point in our running journey, how you deal with it is the most important thing :)


I haven't had a gait analysis. I got mu trainers from a running shop a few years ago but they haven't been used much


I had exactly this at about the same time and reckoned it was because my knees weren't used to running and had years of exercise neglect! I did take time off to rest and then eased myself back but on the treadmill which is easier on the joints. They were fine after a good rest.

AncientMum gives good advice about your shoes and stretching, so try that and hopefully this solves the problem. Failing that, it might be worth a rest until your knees ease up but continue to do exercise that build up the surrounding muscles so you are stronger to take up the running again.

1 like

I'll look those exercises, thanks :-)

1 like

You may also like...