Couch to 5K

Knee niggles

I’d appreciate some advice please-now at the end of week 3 but just started getting twinges under both knee caps. I do run slowly and try to keep my strides short and steady. I’m fine walking after.

I tried using a tight knee strap just under my knee caps and this helped. Will it be ok for me carry on doing this? Is there anything else I can do that would help? I really don’t want to give up now and I’m hoping this is a just a result of doing a different exercise and it will eventually strengthen by carrying on? Obviously I don’t want to do any damage either , just not sure what to do for the best. Thanks.

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I’ve had knee problems for a few years but starting this program definitely brought them back to the forefront. Unfortunately I don’t have a solution for you but I would definitely recommend you see a Physio or doctor to double check everything. That’s what I’m doing. Good luck!

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I have pain behind my right knee cap sometimes, and a lot of crunching noises when I go upstairs! The pain isn’t when I’m running (after the first 5 mins), but more if I squat or something like that.

I talked with a physiotherapist who specialises in running and he said that (in my case) running should help. He said to stretch my leg muscles and showed me some stretches to do.

My osteopath said the problem is that the muscle in the front of my thigh is tight, and that’s the cause. Also recommended stretching.

Don’t know if it’s the same for you, but it’s possible?

You could try these? blog.mapmyrun.com/10-exerci...

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That’s very helpful, thank you. I’ll give it a go

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This is common in a lot of new runners, the body has to get used to running, my wife had some knee pain in w3, she rested up and the pain faded away, don't try and run through any pain, see how it goes, I don't think there's any need to see a doctor or physio just yet..

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There are knee strengthening exercises here nhs.uk/Livewell/c25k/Pages/...

You could try running on grass, as opposed to hard surfaces. Keep footfall under your body not out in front and avoid heelstriking.

What are you wearing on your feet? Good running shoes fitted after a gait analysis done at a specialist running shop may reduce the impact.

Read the guide to the plan healthunlocked.com/couchto5... which may give you other pointers.

Try slowing down even further and stretch after every run.

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Thanks for the advice. Had the gait analysed this week and bought new trainers ( so definitely cant give in now!) and did a very gentle run today with knee supports. I can’t say it’s painful, just uncomfortable so fingers crossed it’s just my knees adjusting to extra activity. Absolutely fine walking after so I’ll give the exercises a go and rest now until next run on Monday.

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I've had the same problem with my knees and shinstall. I have found they have started to ease off and my legs don't get as tense as quickly. I think it may be your muscles saying Mama, what are you making me do!!

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I’ve had pain in my left knee for a long time and after going to the doctors and physio I was eventually sent for an MRI and found out I had a tilted knee cap. After going back to my physio he explained about getting one of the knee supports with the hole in the middle to hold my knee cap in place. Since getting one, eventually after a few easy runs the pain when running has subsided!

So I’d definitely go to the doctor and get advice! It was one of the best things I done!!

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That might be the way forward if it gets worse. Thanks for the info. I admire you for keeping at it, I think I might have just given up !

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Just wanted to let you know I tried the knee straps with holes tonight and they worked a treat-no pain at all! I don’t go fast but I’m so pleased I just might be able to keep on with the course now. Thanks again for the advice.

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