So this is the first time I've really exercised in 5 years (I've got certain medical conditions and have been focusing on bringing my kids into the world). I've managed to get to w2r1. The first time I ran, unnoticed pain in my arches (they're very high) so I went and got fitted for some new trainers, with extra support.
My first run with the new trainers was ok, but unnoticed a pain in my knee. Then on Sunday I got to w2r1, the run itself was ok, my breathing was good and steady, my pace was picking up, but oh my god, both knees were in pain in the inside, to the side of the kneecap. Is this just runners' knee? I think that the new shoes may have changed my gait which would put pressure on different points in my knee. Any advice on what to do? I've been using RICE to help, but I'm still in pain and on ibuprofen.
It's not bad enough to go to a&e, but I really want to get out there for w2r2 asap.
Thanks
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BabyBlub
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Wow that's so sad. Sorry, can't offer any advice as I'm as thick as a plank, but I didn't want you to feel unloved here. Good luck, I'm sure you'll get some cracking advice soon 😁
Maybe go back to the running shop. My friend got calf pains with new trainers and they swapped them for another pair? Either that or a doctor appointment. I think our running club keeps the nhs physio here busy!!! Hope you get sorted x
Hello there, sounds like you need some kind of gait analysis, I know they do this at some sports shops, but if I was you I would err on the side of caution and have a consultation with a podiatrist. I had shocking problems with my knees, couldn't even sit down or get up and down the stairs without pain. However after seeing the podiatrist, she fitted me with orthotics and lots of good advice about what kind of footwear to seek out and I haven't looked back. I do hope you are able to get this sorted so you can enjoy all the marvellous benefits that running can bring. 😀
I was hoping it would be a resounding, it'll be fine, it's just beginners pains so crack on. 😫
I did have my feet looked at in the store and had to stand on a scanner to see where I put the pressure on my feet etc, but guess that a podiatrist may be able to give me more info. I was so close to having the long term motivation that I need to shift the blubber...Doh!
Aww! Don't be despondent. I had to put off starting the programme myself whilst I sorted the knee issue out and it is disappointing but at least if you find out what the issue is you will be able to give the programme "full welly" and not have to worry whether you are doing yourself any harm. You will shift the blubber this is just a hiccup on the way to the new you. 💐
A proper running shop (not sports direct) have a treadmill that they watch you run on whilst wearing a neutral shoe. They film you and see how your foot strikes the ground. They do this for free and as they are usually runners thenselves are happy to help you.
As SueKen says, you should only be taking the running sections very slowly, and take short strides with your head up.
Do hope you get your knee pain sorted out and that you can carry on with the program.
It does sound like a posture problem, so a bit worried you will "fix the knees" and then have hip pain etc. Might be worth a pilates and/or physio session (Iyenga yoga OK too but slower).
As I recently said, these days it is MICE not RICE, at least after day 1. This means gently moving as soon as possible. A little more each time. For knees, it is important to strengthen your quads. Do 20mins ice and elevation, then let the knee warm up before "exercising". Start with sitting on the bed (or sideways on the sofa - bit better as firmer) pull you toes up towards you, pushing your heel away, then straighten your knee and push it into the bed. It should not be painful but you should feel your quads firm up. Make sure the ankle is kept at least at right angles. Later you can move onto straight leg raises. Strengthening the quad helps support the knee joint and avoids stress on it and especially the ligament on the inside of your knee.
Hang in there a bit. The new shoes will make a bit of a difference and some adjustment in muscles might be needed. I would take the new shoes out for a walk. If the pain persists with just a walk I would maybe go back to the shop, as the shoes might be wrong for you. Try some gentle stretches and see if that helps. When I started running I had to do lots of calf stretches to keep my knees pain free as my calf muscles had shortened but they eased up as my body got used to running.
Thanks guys. The pain has now subsided and I'm thinking of starting again. Am going to wear my trainers all weekend and try to build up to walking around in them on holiday (it's an active one with my 3 preschoolers, so I'll not be off my feet). Then I will start back up when we get back.
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