Sore knees!

[Ashbash1986]

Hi all, new to couch to 5k. Just looking for a bit of advice or what others have experienced. I’m only at the end of week 1 and already I have such bad knee pain, I had to stop running half way through my last run. I’ve been running on pavements. Do you think I would be better to rest until my knees are better then try again on softer surface such as grass? Should I try to keep going through the pain? I’m really disheartened as I was really enjoying it and feeling as though I had achieved something. Was managing ok with the running but couldn’t go any further with the pain in my knees. So annoyed at myself!! Any advice appreciated

[HappyNoodle Graduate]

Make sure you have really good trainers with lots of support in them. It helps with knee pain. I also bought a knee support for one of my knees that just can’t support my weight as I run. Good luck

[sallenson Graduate]

Sore knees go with the W1 territory. All those ligaments shouting "Ohh err, what's happening". But sore isn't the same as pain. Pain's bad and a symptom that something somewhere isn't right.

If you haven't had your running gait analysed or got shoes that are right for you, get yourself to a running shop and fast. Take your current trainers with you if you can. Explain what the problem is and that you're a new runner and they'll pop you on a treadmill or a minute or so. If you need different shoes, they should sort you out. If they're not absolutely completely comfy as soon as you put them on, don't buy them.

Take some paracetamol if your knees are really painful and give them a few days to calm down. If they're really painful when you're not moving about, get to your local GP or better, a sports physio. Again, they'll sort you out. It may be that you need some knee-strengthening exercises for a bit.

I broke my elbow and knackered both ankles before I went at C25K again. Had the all clear from the hospital, but wasn't going to push it. So I invented Week 0. Run for 30 secs and Walk for 2 mins. Did that for two weeks. Then I got into W1 and haven't looked back.

You'll get there. But if it really hurts better to be safe than sorry....

[Tasha99 Graduate]

I took ibuprofen an hour before a run and ran through it but that’s not good advice 😂

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

The guide to the plan is essential reading healthunlocked.com/couchto5...

Knee pain is often caused by the impact of running, so do all you can to minimise it.

Slow down, avoid heelstriking, keep footfall under your body not out in front, run on grass and wear proper running shoes fitted after a gait analysis done at a specialist running shop.

There are knee strengthening exercises here nhs.uk/live-well/exercise/k...

[Ashbash1986]

Thanks for responding everyone. I will think about getting gait analysis etc but in all honesty have the fear as to how much these things cost and how much it would cost to get fitted for proper running shoes 🙈

I will definitely try those knee exercises though!

[sallenson Graduate in reply to Ashbash1986]

All running shops will offer gait analysis free of charge. They bank on you buying shoes at the end. But if they're too expensive make a note of the shoe and the size and have a look online. Wiggle is always good for hefty discounts. Otherwise on-line can be a bit hit and miss with sizes not being available.

Happy hunting!!

[JanB76 Graduate]

I too had the same. My problem was that I had my husband's voice in my head all the time telling me that people my size shouldn't run as it puts too much pressure on the knee's!! Well, I stuck with it, but what I did do was week1 for 3 weeks before moving up to week 2. I'm not going through the programme as fast as some but I'm not bothered about that I just didn't want to progress to the next level until I knew my body could cope with what it was currently doing. After that initial 'taking-it-easy' period, I've managed week 2 and week 3 with surprising ease. I'm about to start week 4 runs this evening and can honestly say the knee's have adjusted. I'm 20 stone and the advice on here to take it slow and steady, having good footwear and stretching/warming-up and cooling down properly has all helped me get this far so far, so stick with it, but listen the knee's (they will come round in time, honest, lol)