Knee pain??: Dear All! Help! As a slightly... - Couch to 5K

Couch to 5K

133,846 members159,290 posts

Knee pain??

sophie89 profile image
3 Replies

Dear All! Help!

As a slightly heavier than before - had a baby a year ago - runner - I've started doing c25k after previously completing it but have had to take a weeks break due to a horrid chest cold.

I last ran on Tuesday last week and at that point I had no aches or pains.

Yesterday at work the insides of both knees (as in to the inside of each leg rather than behind the knee cap) felt quite sore and this seems to be worse today!? Can this be as result of the running?? It seems a very delayed response but I can't think of anything else that would be affecting my knees. The pain is effectively on the forward stride and on going down the stairs. It responds well to anti inflams but I don't just want to mask the pain - I want to solve it!

Any ideas on whether this is running related and if so...what can I be doing that would cause this kind of niggle? I'm reticent to want to run until it settles, not least because it's painful!

Thanks in advance :)

Written by
sophie89 profile image
sophie89
To view profiles and participate in discussions please or .
3 Replies
IannodaTruffe profile image
IannodaTruffeMentor

I don't know what stage you are at, so whether to advise that all new runners get aches, sometimes delayed, or that maybe your shoes are inappropriate or worn.

A week's delay in the onset suggests it might be caused by something else........ perhaps wearing high heels after your legs have started to develop from running.

Resting up will tell but if it persists then get professional advice.

gdcgray profile image
gdcgrayGraduate

We need to get a regimen of strengthening gluts, quads, and hip flexors. These muscles will save on the knee wear and tear. Also may want to check your pronation/supination status, (how much your foot turns inward or outward upon load). Running stores often can get you on a tread mill and video your feet and legs as you walk or run. Then, they can fit you with inserts and the right stability type of shoe to compensate for various degrees of pronation or supination. Last and not least, learn about overall form and stride length. These things can prevent injury over the long term. Just make small changes over time, don't do too much too fast.

Personally, I had to do an 8 week Physical Therapy training routine to get some strength and balance in muscles I mentioned. They tailored it to my knee issue and to running. They literally eliminated my knee problem with exercises.

Best wishes and good on ya for listening to your body.

Oldfloss profile image
OldflossAdministratorGraduate

Aches and pains we expect when starting out again...real pain...no...

Are your shoes still good fr running, maybe trying a bit too hard.. just being a Mum, a whole different ball game! :)

Warming up well, stretching or rolling after the run.. taking it as slow as you like as well.. always a plus :)

Try to land lightly and maybe practice a few knee exercises on your rest days?

nhs.uk/Livewell/c25k/Pages/...

If it continues, get it checked out :)

Not what you're looking for?

You may also like...

Knee pain!

Hi, I’ve just completed week two! Only the last two runs I’ve started to get throbbing knee pain...

Knee pain...

Hiya everyone, first time posting!! I'm just about to begin week four but the last two runs I've...

W3R1 Knee Pain

I’m doing my W3R1 tomorrow but my knees have been in pain for the past week. I don’t want to push...

Knee pain

Hello 👋 Sorry to post another post about knee pain but I’m looking to see if anyone has had a...

Knee pain

I'm only on wk2 run2, and have run 5k in the past without injury (last time 2015). But the last 2...