Couch to 5K

Killer knees

Last week I started on week two. I managed 2 runs and am now getting n agony with both th of my knees. Been nearly a week now and any walking for too long or impact on my knees makes me reach for more pain relief. Haven’t been a runner since school but always been a long distance walker so thought I could nail this running malarkey!! Should I give up or preservere when knees have recovered? ive a feeling it will just be a vicious circle. And advice from other newbies mist welcome!! Not sure it’s worth putting myself through it but just feel I’ve failed.

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Hi - I took extra rest days in the first few weeks. I found my knees and legs ached after the run and for the next day but then by the 3rd day had settled. I have a history with my left knee so kind of expected it and threw in a lot of stretching exercises which have helped. I also bought some sleeves to go over my knees to provide added support - whilst not a cure the sleeves helped but I ditched them after 3 weeks of use as I found them uncomfortable on the backs of my knees but they got me through. The other thing which helped was a comment from OldFloss who suggested kissing the floor with feet - after a bit of a scratch of my head I realised that I could place my feet down more gently and reduce the impact - it uses other muscles but does help the knees. I am now on Week 7 and knees are much better.

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Thanks . I’m hoping I can give it all and then go when knees have recovered. Mine isn’t an ache but actual pain. Grrrr

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Can’t recall how mine were now but I know I was going to bed rubbing ibuprofen gel around my knees - no idea if it helped or not!!!

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Yes trying that and tablets but not helping. Elastic bandages today!!

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Hi - different problem but by end of week 5 I was getting heel pain. I think if you’re actually in pain it’s best to rest and get advice. A few people on here advised me to see a physio and to give the program a rest - as it will still be here in a few weeks and hopefully we’ll both be running for many years to come.

Anyway I’m getting physio - it’s my Achilles - and hoping to restart running again in a few weeks. Instead of running I’m doing core and other exercise as I think this will all help when I restart the running.

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Pain is not good... get the rest in, then some of those exercises for the knees and see how you go :)

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There could be various reasons why knees hurt but if you push them they are famous for hurting even more, not less.

I injured one of mine badly when l started and was off running for months.

In my case it was a standard rookie error:

1. I didn't do gait analysis before l had taken up running

2. I wore cheap, inadequate shoes

3. Didn't but proper insoles

4. Ran too hard

5. Pushed through pain, ignored warning signs my body alarmed me with

6. As a result l demolished my credit card balance by visiting a physio

If you tick and ignore any of the first 5, you will defo end up with 6.

Choices, choices....

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I had the same knee problem around the same time. They were really painful. I applied ice and elevated them whenever I could and occasionally rubbed in ibuprofen gel when they were really bad. I took a few rest days, had my gait analysed which showed that I overpronate and bought some proper shoe to address that. When my knees felt better, I ran on grass for a few weeks and I made a point of running very slowly (still do that!). I also did short stretching exercises before and after each run and on rest days. There are stretches and exercises you can do particularly for the knees. It wasn't long before I was back running - just a few days. I graduated a few days ago! Hope it's the same for you.

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All the above advice good. Don't take painkillers. I did a few years ago so I could do a long walk. Next day I could barely get to the bus stop and it took weeks to recover. Get it checked out ideally by a physio. You need to know why so you can stop it happening again.

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Please do not use the 'f' word:) You are doing just fine...:)

Your knees could be getting used to the runs... are your shoes okay ?

Also, we do have tendency to thump down a little at first, so landing lightly could be the key. Exercise on rest days too is essential to strengthen us.

Try these...

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

Lots of warm up and plenty of stretching afterwards...see how you go, and never run through real pain :) Keep us posted:)

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Yes shoes are good. First week was fine. May try to go a bit slower and softer when I get back on it😊

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Hi.....I had exactly the same problem in week 2 and so started looking for help, i followed the exercises on this link nhs.uk/Livewell/c25k/Pages/... and it worked for me and helped me, after a couple of days of doing these exercises, the pain went and im now on week 9..............give it a try, it may work for you

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Thanks. I’ll take a look 😊

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