Knee pain: Hello 👋 Sorry to post another post... - Couch to 5K

Couch to 5K

111,351 members144,026 posts

Knee pain


Hello 👋

Sorry to post another post about knee pain but I’m looking to see if anyone has had a similar experience and what they did about it.

A couple of years ago I used to run and could comfortably do so for around 30 minutes (I was also attending a gym at the time and doing weights).

I let myself get out of shape and 7 months ago had a baby. To try and get myself fitter and shed some pounds I started c25k. The first week went well and I had no problems.

I left a rest day and then went for a brisk 20 minute walk. The next morning I noticed my knees were a bit achey but not painful. I left another rest day and the started week 2. I noticed as soon as I started the running sections that my knees felt tender so I took it steady and made it round. Once home my knees just got more and more painful. It’s now over a week and I’m still in a lot of pain (to the point it has woken me up some nights). I’ve been prescribed co-codamol which I’ve taken alongside ibuprofen and ibuprofen gel but it only alleviates the pain slightly and not for long. I tried to see an osteopath or chiropractor but couldn’t get an appointment so tried an Amatsu therapist instead which offered some relief for a short while but now I’m back to square one. I’ve also been sent for an X-ray on both my knees by my GP but won’t get the results for around 10 days!

Sorry to ramble on but I’m really at my wits end and am desperate to get this sorted!

Thanks in advance for any advice/tips.


12 Replies

A sports physio is your best bet.


I haven't managed to get past week 2 ... the pain in my knees has been awful. I have to rest over a week between runs and then it flares up again. Waiting to see a physio but really missing the runs.

Kate_B in reply to Neet181

Hi 👋

It’s so frustrating isn’t it?! Having been fine the first week and in the past I know I can do it just need to get the pain sorted. Hope you get sorted, let me know how you get on with the physio.

Neet181 in reply to Kate_B

Will do. People keep telling me that at 51 I shouldn't even consider starting running and knee pain is part of the deal. I'm determined to prove them all wrong.

Polly2810Graduate in reply to Neet181

absolutely not!! I only started at 50! And a year in I’m still around to feel proud of what I achieved! Ignore people that say too old, there are loads on here in their 60 & 70’s!!

Neet181 in reply to Polly2810

Totally agree ... thanks 😀

AlMorrGraduate in reply to Neet181

I feel for you 'Neet181' yes you are doing the correct thing by not running and waiting to see a physio, of course, you miss the runs, who wouldn't. The advice here is never to overdo it, if problems like yours start, then stop running a seek professional advice.

Last year I started C25K but I don't really think I was ready for it, I only ran for a few minutes and my ankles and legs felt really sore, so I stopped doing that, the winter didn't really help either. Recently, well 4 weeks ago I restarted and I am now on week 4 and 'so far' I have not had any problems, give your legs and knees a good rest and take advice from your physio before hopefully restarting with C25K.

Neet181 in reply to AlMorr

Thank you ... I'm not giving up. I've ordered some insoles to help with gait and also a foam roller for stretching. It's become an obsession! I haven't run for 30 years so need to be careful but I'm determined to get to the 5k.

Hi Kate, I had a similar problem which I think started while cycling on one of my off days at around week 7. My left knee started to pain at the top of the knee. In my infinite "wisdom" decided to continue with the program. After 2 more days running, it was getting a lot worse and I had to stop. I went to the doctor and had x-rays taken but there was no damage evident. I was told to take ibuprofen to ease the pain. The pain continued, particularly going down stairs and took a full 6 weeks to reduce to the point where I thought I could try the program again (back at week 1) with a very good knee brace. I am now on week 5 again and even though I still have some pain it is getting better.

I am afraid I cannot throw too much light on what has happened to your knees, but my advice would be to listen to your body and make sure it has healed before continuing otherwise you will risk being like me and being forced to go all the way back to the beginning again. All the best - Andrew

Kate_B in reply to AndrewRC

Hi Andrew, thanks for your reply. I think you’re right I’m just going to have to take it steady for the time being (not that I’m very good at being patient!). Will look into a knee brace, Kate


I drink a small teapot (two mugs) of pure nettle tea (two teabags' worth) nearly every day. It is a low-level anti-inflammatory that seems to have a preventative effect on joint aches and pains. I also take apple cider vinegar in hot water with either honey or molasses most of the time - this is also helpful for any kind of aches and pains. If I don't take either for a while, I start to notice it. I did it to cut back my ibuprofen use. I don't need ibuprofen at all now, but I do get much stiffer from exercise if I forget my alternative regime for more than a couple of days. This isn't to help with the immediate problem so much as a preventive measure when you are back. Hope you are back to fitness soon!

Kate_B in reply to mayaena

Thanks mayaena, that’s really good to know as I’m very reticent taking tablets for too long. Luckily I like nettle tea and apple cider vinegar so I’ll give them a whirl.

You may also like...