Sore knees!

[Job500]

Hi, week 3 newbie here. I am really enjoying running despite not having done it for about 30 years since school. It's not easy but I am doing it with my 10 year old and she is loving it too. I need some advice though please as my knees have been agony the last 2 runs. Is it worth me investing in knee supports (£50+!) or do I persevere and try and amend my running technique ? Helpful tips on either will be gratefully received!!

[Oldfloss Administrator Graduate]

Try to land lightly... take it very steadily and try these out... many have found them helpful!

nhs.uk/live-well/exercise/k...

Aches and pains are to be expected... but, if you warm up well... take it slow and steady and stretch after every run you should be fine

[Job500 in reply to Oldfloss]

That's great thanks. I did some stretching last night and it helped. 😀

[Hotheels Graduate]

Can't comment on knee pain specifically......but I've just finished Week3 today....and I could only do this because I invested in proper running shoes after being in total agony on Week 1 due to shooting pains in my foot arch and really bad shin splits.....was bad enough to have me hobbling along towards the end of each run.

After reading posts here, I bought new shoes after a gait analysis and found that I overpronate slightly in my left leg.

Week 2 and 3 have been much more manageable since then. The correct support for my feet while running did wonders to my ability to stay on track and enjoy it.

I would say....depending on how much your knees hurt.....getting the right support is the way to go....especially as you are starting out....you want to give your body the best chance to adapt to the exercise.

Sorry can't be of more help.....but hopefully, this gives you a sense of what to consider x

[Job500 in reply to Hotheels]

Thanks. I have moderate priced running shoes, but have never heard of a gait test or pronating - feel like a real novice! Am grateful for all the pointers though as I don't want to give up. 😀

[Hotheels Graduate in reply to Job500]

I know the feeling....I didn't even know that "overpronate" was a word and that "gait analysis" was a thing.......until i started looking up posts here....and then googled it up to understand what everyone was talking about....!!!

You're in good hands....lots of well meaning tips here.

Good luck.....hope you find something to help your knees x

Keep going!!!🏃‍♀️🏃‍♀️

[Hidden]

Hi there, welcome to the running family. You'll never leave hahaha!!!

Sorry to hear you're struggling with your knees. I really struggled with my right knee on and off, from about week 5 until graduation, First thing I'd say is get it checked out either by a sports physio, or if your GP understands these things, your doctor. I was fortunate in that my GP is himself a runner and a sports injury specialist. I walked in and told him I'd taken up running to help my depression (which it did, massively). He looked me in the eye and said "OK, what have you done?". I had pes-anserine bursitis, which is an inflamation of one of the little fluid filled sacs that cushions your bones from the tendons. I think.

To cut a long story short I did use a knee support for a couple of weeks, from boots, which was way less than £50, about £20 IIRC. This one I think: boots.com/boots-advanced-ad... and even though some people claim they do no good, mine worked wonders.

The other thing I would suggest is just making sure your trainers are OK, and try to tell if you have a low or high arch, and are under or over pronating, which is simply when your foot doesn't land quite flat, and the force goes through one side of your foot. I massively under pronate, and I found shoe inserts helped, as the force on my legs was acting more straight up, and that puts less strain on my knee. Anyway - Google is probably your friend here, or your doctor/physio. Also don't underestimate the wise folk on this forum. I'm not including myself in that as I still consider myself a baby runner. Maybe think about taking a week off, better that now, than have to take a month off with no choice, later in the programme.

All the best! Neil

[Job500 in reply to Hidden]

Thanks Neil, I'll maybe try the knee support to, together with stretches, and then see how it goes - cheers!

[Goforitmama Graduate]

I was getting niggly knees. I was okay during a run and immediately after, but in the evening they were niggly, achey, and I just could not get comfy when sitting on the sofa.

After graution I treated myself to some trainers and a gait test. Niggly knees have gone now. (Total cost about 53 Gb pounds for a pair of clearance trainers - last year's model)

You've probably already got proper trainers and had a gait test, but I'm just putting it out here encase it helps.

Also, if you can, try running on a treadmill, it's a uniform flat and forgiving surface. It might help. Pot holes and uneven paths do not help.

316neil's advice looks excellent too.

[Job500 in reply to Goforitmama]

That's fab thanks. I've been looking at new shoes in the sales too as you can get some good bargains.

[Goforitmama Graduate in reply to Job500]

Don't forget the gait analysis, they are free (or at least I've never heard of anyone being charged for it). Good luck and happy shopping.

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes many tips.

To reduce knee pain, reduce impact........slow down, avoid heelstriking, keep footfall under your body not out in front, run on grass or treadmill and wear proper running shoes fitted after a gait analysis done at a specialist running shop.

Take care.

[Job500]

Thank you, that's helpful. I've not tried running on grass yet but I'll give it a go!