Knee/shin pain after completing wk3 - Couch to 5K

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Knee/shin pain after completing wk3


Completed wk3 on Saturday and was ok whilst running despite my history of knee trouble but I am now feeling pain in my right knee and shin area. Not sure what it is so I'm going to give running a miss for this week. Should I try the suggested knee strengthening exercises this week or rest completely. Any advice would be appreciated

7 Replies

Hi I have knee crepitis and when I started running it seemed to get worse but as I've continued it's not as bad , I also had a bit of pain in my shin. I've noticed as I've continued the pain is less than it was and I've been able to continue running but I suppose it's down to the individual. Hope this helps 🤗🤗

Dave58Graduate in reply to Buddy34

I've done the first 3 weeks and I think running 3 times a week was too intense. I think I should take 2 or even 3 days rest in between runs until my legs adapt to the stress it's obviously causing. I'm 57 and haven't run for more than 25 years and although I'm a generally fit person from cycling, running is tough!

Buddy34Graduate in reply to Dave58

As I said do what you thinks best for you 😀


Knee exercise will help...just stop if it is really, really painful. We advise not to run through pain...There is a difference between that and the normal, aches and pains, we may suffer from, when we begin this..

Try to relax when you are running.. and to land lightly too. I call it kissing the ground with your feet!


Most new runner's aches and pains are caused primarily by the impact, so do all you can to reduce it.

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

The strengthening exercises are an excellent idea and can be done at any time.

Have you read the guide to the plan?

Dave58Graduate in reply to IannodaTruffe

Yeah I have had a gait analysis done. My gait is neutral. Bought a new pair of good quality running shoes at the same time. I think my problem is running to often to fast too soon. I was just wondering if I should try the knee strengthening exercises whilst my knee is sore or wait until it hopefully settles down with rest


I have knee issues and was advised by a physio friend to work on strengthening my glutes. Took her advice and is really helping take the pressure off my knees. Also treadmill running is kinder to knees 👍🏻

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