Dodgy knee

[MarciePower]

I’m 60, just started running, former fitness-phobe. Never had knee problems before, but my left knee is telling me it doesn’t like this. I’ve strapped it up which helps. I’m on week 4 of Couch to 5k. In others’ experience, do dodgy knees get better or worse over the long term if you carry on running?

[clavicus]

Hi Marcie,

I too suffered with painful knees, mostly my right knee (so we do have one good pair of legs between us!) and I still do, only less so now. I'm around the same stage in the program and a tad younger than you.

Google 'runners knee' to get a better understanding of what it is and what you're experiencing. There are lots of things the pain could be but it seems the majority of people have a similar experience. If you've never run, like I hadn't, the pressure on the top of your tibia and the support your quads have to provide is immense so the pain is unsurprising.

I discovered that strengthening your quads will help (leg raises, squats, wall-seats etc.) and not over-stretching before, during or after a run. I didn't realise how important rest is, regardless of how good you might feel. They say the day's rest is not negotiable but you can do other stuff (walking, cycling, swimming etc.) to keep the muscles working but in a different way.

For my knee(s) I found putting-on knee supports after the run for a few hours (not in bed) was a big help. I bought these from Amazon - they're cheap as chips and absolutely brilliant: amazon.co.uk/gp/product/B07...

Also, if you haven't already seen it, here's an excellent post on how to run the C25K - it's full of interesting, useful help and advice:

healthunlocked.com/couchto5...

Finally here's some great advice on warming-up which you may find useful:

runnersworld.com/ask-coach-....

Hope this all helps

Clive

[MarciePower Graduate in reply to clavicus]

Great advice-thank you! I haven’t got into stretches before or after running yet. This is something I need to add in. It’s also helpful to hear that other exercises support your running muscles. With this kind of advice I’m sure I can get the better of this knee thing.

[JaneE71 in reply to clavicus]

Thank you so much for this advice as I’ve also being having a spot of bother with my left inner knee, I can almost point to the exact place where it throbs and feels heavy when I step onto a kerb etc. Will be on Amazon later and looking at other links! 👍😊

[Suesky17 Graduate]

Hi Marcie. I’m 57 and have had a bad knee for years. I am a C25K graduate since New Year and I’ve found that running has helped my knee improve. It actually worsens when I don’t run. And I had a terrible experience using a treadmill which I will never use again!! And Voltarol gel helps 😜 Good luck. I hope your knee gets better. 👍👍

[MarciePower Graduate in reply to Suesky17]

It is encouraging to hear that running might actually HELP a dodgy knee rather than make it worse! Thanks!

[limberlou Graduate]

Hi, I’m 64 and on week 5 now, I’ve had a dodgy left knee on and off for years and when I started running it played up. But I wear knee support whilst running, ibuprofen gel rubbed in helps, but what has helped me the most is stretching before and after and also Epsom salt baths after a run. I really notice it if I think “oh I’ll just have a shower “

Keep up the good work

[Amandana]

Awesome that you're in week 4 Marcie! Woohoo!

Stretching is super helpful. And some strengthening on non-running days might help as well. There are some strengthening exercises here:

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

And yoga can be really great on non-running days too - it's strengthening and gives a good deep stretch and helps you build flexibility. I like the Yoga with Adriene channel on youtube - all you need is a mat and you can do it at home. Some options anyway

[MarciePower Graduate in reply to Amandana]

Those exercises look great, thanks!

[Hidden]

Before I started c25k my knees hurt when I walked down steep hills or lots of steps. They don’t now!

[MarciePower Graduate in reply to Hidden]

Very good!

[Trier2]

Hi I am exactly same age and status as you but only have done up to week 2 run 1 so admiring how far you are My knee is a bit “iffy” too so following your post

😊