Feeling low - bloomin knees!

[Hoopoe]

Well I’ve purchased new shoes, had my gait analysis done and followed the programme and advice on the forum to the letter and after W2R2 my knees are kna#%**ed!! Feeling very glum. The knee pain wasn’t bad when I was actually running on Tuesday but from about 3 hours afterwards I have been crippled... very sore (altho no severe pain more sore achy and difficulty walking). I don’t feel confident to even brisk walk never mind run! Not sure what to do as was feeling so motivated and energised. Advice please? 🙁

[UnfitNoMore Graduate]

This happened to me early on... I had to rest them and came back running on grass in knee braces for a week or two. I’m now pain free every run and I’m on roads as well now. There’s nothing to do but rest when it hurts, strengthening exercises, going slowly, landing your feet under your body, and choosing gentle surfaces really.

[Irishprincess Graduate]

This is very common with new runners as it's our knees getting used to the running motion and they don't like it to begin with! Build up your glutes and try to run using those, not your knees. Oldfloss and I imagine a coin held tight between our buttocks when doing this! It works! The glutes are the engine room of running and weak glutes will result in weak painful knees.

Rest up until the pain goes. That might be a few days or it might mean a few weeks then try again. In the meantime do some strengthening exercises for the knees

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

and try squats, bridges, lunges, etc for your glutes.

If you have access to a treadmill then you could try that as the surface is gentler on the joints.

The same thing happened to me after week 3 and I stopped for a few months (I had another issue so it wasn't just the knees) but I was in agony. I restarted on the treadmill and then ventured outside after graduation. That was over 5 years ago and my knees are stronger than ever and I'm still running. So don't give up hope, try the above and it doesn't matter how long it takes, you'll get there. Presumably you're in this for the long haul.

Good luck and keep the faith 🙂

[Oldfloss Administrator Graduate in reply to Irishprincess]

Squeeze those buttocks... squeeze, squeeze!

[CatMo13 Graduate in reply to Oldfloss]

This is another great visual tip thank you. I was trying to remember your saying Old Floss, the one about running lightly on your feet, I always do it but your phrase really hit the nail in the head ...? 😁

[Oldfloss Administrator Graduate in reply to CatMo13]

Kissing the ground with your feet... I still do that... yesterday for example... repeating it to myself over in my head... xxx

[CatMo13 Graduate in reply to Oldfloss]

🎉 that’s the one! Such a good tip 😁 thank you 😊

[SlowLoris]

Rest. Then slow down. (Even more). When you run land as lightly and quietly as possible. Run like you're sneaking up on someone. Try not to make the people in front of you nervous though.

[Dixie65 Graduate]

Don’t give up but listen to your body and rest the knees. I have knee issues and have had to stick to treadmill running for now. Took physio advice to strengthen quads and glutes which really has helped the knees. I just finished W3. You can do it but there’s no rush 🙂 good luck!

[molly1973 Graduate]

Great advice here: also remember to stretch well, too. Stretching quads can be tricky when your knees are sore but get those glutes stretched as well as strengthened! I am in a similar position to you and my mantra at the moment is ‘tight muscles are weak muscles’! Hope it settles down soon