Couch to 5K

Knee pain

Just completed week six of couch to 5K. Really pleased to have made it this far but I’ve now got pain at the front and mid/side of my left knee. It’s not awful but I’m aware of it niggling when I run and bothering me when going up and down stairs and upon waking after a run.

Do I run through it and hope it settles down or rest?

Don’t want to have to give up.

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I think the wise ones on here will ask - are you wearing proper running shoes, fitted after gait analysis?

Have you tried doing some strengthening exercises every day? (there's some knee-specific ones on the NHS website - they made a difference to me!).

I'd say you shouldn't run through it. Aches are one thing, but a niggle can develop into more, and pain is a red flag! Also, anything you're concerned about, definitely get to a doc or a physio.

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I have found the NHS strengthening exercises and will start them today.

I have proper running shoes but they were off the shelf and not fitted after gait analysis.

I’m frightened to have proper gait analysis done, spend £100 or so and then still find I can’t run!

So what to do first I wonder?

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If the shoes you have feel OK and comfy when you run that's good, start off with those and if all well and no aches n pains carry on but a gait analysis and fitting is a must if you carry on, it's usually free and you don't always have to buy the shoe's at that time... You'll have a good idea what your gait is then can shop around..

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what dave said :) my shoes are also off the shelf and I worry about every niggle, because I know there's that one thing (the gait analysis) I haven't done. *but* at the moment ... no niggles for me, and I don't run a lot nor do I push myself too hard.

If it's really not pain, and you are moving around etc, maybe give yourself a couple extra days off running, and do the strengthening exercises, and see how you feel?

Oh also - are you running anywhere with a camber, like sloping pavements?

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Thank you for your advice. Trying to run on the flat as much as possible - but not ajaays able to.

When I ran some years ago I had to stop with Achilles injury, hence trying to keep to the flat!

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Thank you all - going to start knee strengthening exercises, drop back a week or two and repeat the shorter runs and see how things are. Also thoroughly stretch as well as warm down walk.

If all settles down I will go and invest in some running shoes after gait analysis and then up it slowly.

Maybe it may take me a bit longer.

Frustrating as my stamina etc is fine!

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It would, of course, be more frustrating if you did yourself a proper mischief! Really hope it's just a niggle and that it goes.

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