Some advice please....

[TRICIA1008]

Hello my fellow running friends. I have just completed Week 6 Run 2 (hurrah!) and am building up to run 3. My knee, however, is starting to grumble; nothing too bad that I can't work through while running, but climbing stairs and getting up and down out of a chair is becoming an issue. Any ideas? I really don't want it to affect my running - I'm addicted !!!! Any advice will be very much appreciated. Thank you !!!

[Zev1963 Graduate]

Have you had gait analysis? Maybe your running shoes don't suit your gait?

[TRICIA1008 in reply to Zev1963]

Thanks for the quick reply Erm.... gait??

[Zev1963 Graduate in reply to TRICIA1008]

Yes, your running form, the way that your feet make contact with the ground. Some people have a very neutral gait, and their feet make contact with the ground fairly horizontally, while others tend to have the edges of their feet touch the ground first.

I'm no expert, but most running shops that sell shoes will do a gait analysis for you free of charge, and tell you which shoes will suit your gait best.

Running in suitable shoes can cause a number of problems so worth getting it checked out.

You will normally be filmed running on a treadmill, and the film is then analysed.

[McFitty Graduate]

Are you stretching properly after each run? I had mild knee niggles that started around week 4 and they were getting worse. Someone advised me to do knee strengthening exercises (which I do daily now) and told me to start doing stretches post run. It has made a big difference.

I also had gait analysis done and found my shoes were part of the problem. I over pronate so now have shoes with a lot more support. You can't be too careful with your knees, so keep an eye on the pain. Good luck for run 3 and huge well done for getting this far

[TRICIA1008 in reply to McFitty]

Thank you! I think I need to have my gait checked.

[melly4012 Graduate]

Please get a gait analysis in a specialist sports shop as soon as possible. There are a multitude of different running styles and some which need very particular shoes to avoid injury! I am just coming back from eight weeks on the injury couch because I didn't get proper shoes which support me well enough and did myself an injury. It's a miserable place to be, trust me! The shoes might be a little bit costly but it's so worth it to avoid injury. It's the only real expense with running (apart from all our snazzy running clothes) and plus you get to upload a photo of your new shoes and show them off to us all on here!

I'd suggest to rest the knee for a few days until it's feeling a little better. Trying to run through a niggle is what resulted in my two months off. A few days out is a much better option than eight weeks! The programme will still be there after a few extra days and you won't lose any muscle/fitness in that time. Perhaps try the strength and flex podcasts alongside the C25k ones if you're not already? Also, as McFitty says, stretching is important - I once had a bit of knee trouble and it was actually due to my calves being so tight.

Well done for getting this far. How great that you've caught the bug!

[TRICIA1008 in reply to melly4012]

Thank you so much for the brilliant advice. I'm sorry to hear about your injury. I will definitely get booked in.

[melly4012 Graduate in reply to TRICIA1008]

Thank you - this time four weeks ago I was miserable but am back out there now (albeit 10 minute runs at the moment but will build up again I'm sure). Wouldn't wish it on anyone. Let us know how the gait analysis goes!

[JoolieB1 Graduate]

I had knee issues too, think it is because when I run, I don't move and flex my knees much and they get stiff when I am running. I fixed it by doing strength and flex exercises on running rest days, things such as squats, knee lifts and that made a lot of difference to me