Couch to 5k knee pain already!: Hi everyone, I... - Couch to 5K

Couch to 5K

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Couch to 5k knee pain already!

NY152 profile image

Hi everyone,

I started the C25K app at the beginning of Jan and have completed two weeks but I already have knee pain! It's an ache in both knees on the inside of my leg, just to the side/slightly lower than my kneecap. I tried to run this morning but it felt like I would injure myself.

A little background info - I walk pigeon toed and I think I have too much inner hip rotation (sitting in the W position is comfy vs sitting cross legged). I have very tight hips and hamstrings. I go to yoga once a week and always struggle with my legs. I'm not overweight, I'm a 29 year old female - I'm just a little awkwardly built!

I'm wondering whether my knee pain could be caused by bad running form and posture? I'm not over exerting myself I don't think. I have normal running shoes and mostly run on concrete paths. I'd like to run in the park but don't feel safe as it's dark and isolated this time of year.

Should I get orthopaedic insoles? Stop running completely? See a physio? I just wanted some cardio and a regimen to follow really.

Any advice would be very gratefully received! Thank you

18 Replies

We are (mostly) happy amateurs on here, so not really qualified to give you advice. Seeing a physio or getting gait analysis might help, but you could start with finding exercises to strengthen the muscles around your knees either via the NHS programme or on t'internet. Squats are good. Also remember to 'kiss the ground' with your feet as Oldfloss advises. I had painful knees at the start (I'm a tad older than you :) ) but now they don't bother me at all. My musculature has become so much better developed through running. Good luck!

NY152 profile image
NY152 in reply to helenwheels

Yes I understand that, thank you. I was just wondering if anyone had experienced anything similar or had advice on what to do next. Thank you for your suggestions and encouragement. I'll read up, get strengthening and will look into seeing a physio.

NetballKitty profile image

I'm a newbie too but have had knee trouble for years - I play netball (really really bad for knees...) I'm a little hypermobile (which is proven to cause more joint issues), and have put up with sore knees on and off for years. When they're not great, I do find K Tape helps for netball, so might be worth try? Experienced runners might be able to help you more, but taping works for me.

NY152 profile image
NY152 in reply to NetballKitty

That’s really helpful, thank you! Good luck with your running too x

I would start with a GP and ask for a physio referral. Going privately to a sports physio is pricey but could be a worthwhile investment considering the long term benefits of running. I wouldn't start self diagnosing or treating/taping. Strengthening exercises are very effective. Rest and when you run again follow Oldfloss' advice. Run like you're sneaking up on someone.

NY152 profile image
NY152 in reply to SlowLoris

I love the idea of sneaky running. You’re probably right. I just always think GPs will send me away and think I’m wasting their time! But that’s probably just in my head

Jundal profile image

I'd echo the comment on gait testing. Made a world of difference to me.

NY152 profile image
NY152 in reply to Jundal

Thank you. Where can I get gait testing?

Jundal profile image
JundalGraduate in reply to NY152

Google running shops in your area, or simply 'gait testing in the area' and it should give you a list. Most shops do it free of you get a new pair of shoes from them, but if you don't it could 15-20 quid.

NY152 profile image
NY152 in reply to Jundal

Thank you I will!

mafee profile image

What about a tubigrip on your knees for extra support and then some strengthening exercises?

NY152 profile image
NY152 in reply to mafee

Thank you that’s a good idea

Jundal profile image
JundalGraduate in reply to NY152

I'd get measured and buy proper knee supports, incorrectly sized tubigrips can over compress the joints, making he problem worse. Looks like your local running shop is seeming like your best bet!

NY152 profile image
NY152 in reply to Jundal

Looks like I’ve got a little trip to make this weekend. Thank you!

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading and gives advice on buying shoes and gait analysis, amongst many other things.

Most new runner's aches and pains are caused primarily 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 or treadmill and wear proper running shoes fitted after a gait analysis done at a specialist running shop.

With known issues, I would suggest that the gait analysis is of even more importance for you. A sports physio consultation might also be helpful.

Take care.

NY152 profile image
NY152 in reply to IannodaTruffe

Thank you so much, that’s great advice

Tasha99 profile image



It’ll go in a week or so.

NY152 profile image
NY152 in reply to Tasha99

That’s great to hear, thank you

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