Advice please!

[Jude1963]

Im getting very sore knees now after I run. (I graduated recently.) I’m warming up before hand and doing stretches which seems to take care of the rest of me but my knees take a couple of days to recover. What shall I do?

[Hidden]

Medical advice Jude don’t take any chances it may be something simple then again it may not be. Don’t take a chance get it checked. I hope it’s nothing 👍

[Jude1963 Graduate in reply to Hidden]

Thanks Steve. I will do. 👍🏼

[IannodaTruffe Mentor]

We always recommend that if any niggles persist then they need to be checked out.

To minimise impact on your knees make sure you are not overstriding, so footfall is under your body. Running on grass reduces impact as does slowing down. I am assuming you have appropriate shoes, fitted after a gait analysis done at a specialist running shop.

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

Take care.

[Jude1963 Graduate in reply to IannodaTruffe]

I don’t think I over stride. I made a point of that from the start to run over my feet so to speak so I feel upright and my feet are under me. I also run quite slowly.

I haven’t had gait analysis simply because I wasn’t convinced and still am a bit sceptical. Though I have read your advice on line about GA and so maybe it’s time to do that if I’m to become a regular runner.

I will also do the exercises. They will be good for me anyway. 👍🏼

[IannodaTruffe Mentor in reply to Jude1963]

I was totally sceptical before I had it done, but it revealed that my knee and ankle joints were not immediately above one another, causing unnecessary mechanical strains on the knee joint in particular. First pair of shoes I tried brought them into alignment. I could never have discovered this without gait analysis.

The numbers of people on this forum who have had niggles and pain, only for them to disappear completely after getting the correct shoes fitted, is legion.

[Jude1963 Graduate in reply to IannodaTruffe]

I will find out where I can get this done and report back hopefully with positive results. 👍🏼

[DebJogsOn Graduate]

I started getting niggles in my knees (but more noticeably in my left knee) when I started running 5k three times a week (and I think winter running which means more pavements and roads than grass and pathways probably also contributed).

Oldfloss recommended the knee exercises IannodaTruffe has linked you to and I found those really helped.

I had also shied away from having a gait analysis (not because I was sceptical - more because I was scared of admitting to anyone competent that I was a runner and didn't really like the idea of anyone filming me running from behind😂). That showed that my feet rolled inwards when I ran (pronating) and interestingly much more severely on the left and I got new shoes.

I was looking for a sports physio as I was worried about doing lasting damage to my knees - but after only a couple of weeks the exercises and new shoes do seem to have done the trick.

Hope your knees are feeling better soon.

[Jude1963 Graduate in reply to DebJogsOn]

That’s heartening news and good advice. I’ll try all the suggestions you’ve made. 😊

[Lillybeth30mins Graduate in reply to Jude1963]

Similar story for me Jude (but mine was foot pain) GA done (not as bad as I thought) new shoes bought (bargain because bright pink🤣) and literally, pain stopped immediately. Don’t put it off would be my advice 👍

[Jude1963 Graduate in reply to Lillybeth30mins]

I’m being persuaded! I’ll go get a GA done! 😊Thankyou.

[Jayparr Graduate in reply to Jude1963]

Can't do any harm go get them done xx

[Jude1963 Graduate in reply to Jayparr]

Thanks. I’ve made an appointment as I agree, it’s no harm done!

[Jayparr Graduate in reply to Jude1963]

Well done makes big difference xx

[Ajs07 Graduate]

I would recommend a gait analysis, my knees were the same but now have new trainers and it doesn’t happen at all now x

[Jude1963 Graduate in reply to Ajs07]

I’m hoping it will be the same for me then. I’m quite looking forward to having it done. 😊

[Jude1963 Graduate]

Booked my gait analysis. 👍🏼

[CatMo13 Graduate in reply to Jude1963]

Hi Jude how did it go ? How are the knees ?

[Jude1963 Graduate in reply to CatMo13]

Hey CatMo! Much improved thankyou!

I’ve only run once since.. but what a run! ...Did 6k!!!

No knee pain after. Definitely had hip and knee aches after but evenly spread and went after a day. The old knee pain took 3 days to recover before the new trainers. Didn’t feel any of the old knee twinge at all after my 6k. Over pronation of my right foot. New trainers. Really comfy! Plan to go out once or twice a week and do around 5k or try the steppingstone podcast thingy.

How are you getting along?

[CatMo13 Graduate in reply to Jude1963]

Oh wow how brilliant to do 6k! Yes new trainers are the answer then. I’m so jealous! My eye is still healing and I see the optician on the 13th who will hopefully give me the all clear to run. I can’t wait to get back out there. I can walk but nothing else and with Easter it’s not good!! X happy running x

[Jude1963 Graduate in reply to CatMo13]

I’m so glad it’s healing. You’ll recover soon and forget you ever had a break.

I’m not running as frequently as every other day but I run further now obviously so I think that suits me fine. I hope to average 9km a week.

Keep in touch. X