Knee Pain in Week 3

[jade308]

Just finished Week three. My knees are giving me quite a bit of pain. Any advice? Run through or have a weeks rest, really don’t want to rest though

[Tasha99 Graduate]

Most will say rest but it’s extremely common and happened to me. Personally I took ibuprofen an hour before the runs and was fine to run through it, oh and plenty at other times too! It lasts a week or so. Your choice though 👍🏽

[jade308 in reply to Tasha99]

Thanks, will stock up on ibuprofen 👍

[Tasha99 Graduate in reply to jade308]

My physio friend said it’s just because you need to develop strength in the thighs and you’ll naturally do that anyway as you go on. It’s temporary 👍🏽

[Kertesz in reply to Tasha99]

Yes, this worked for me! Glad to read it only lasts a week or so, too!!

[Suffolksteward]

Although you should always walk it off afterwards, I also find it helps to do stretches afterwards. Especially on my legs

[jade308 in reply to Suffolksteward]

I always do the 5 min warm down walk but will try some stretches, thank you

[Kertesz]

I also had this and was a bit torn about what to do - in the end, I had three days rest after my last ‘twinge’ run. I had a feeling that the pain was because my knees weren’t ‘strong enough’ somehow (but no evidence for this!). So in the mean time, I did lots of quad exercises, foam roller, yoga etc - then applied ibuprofen max gel before running today. I took the advice from this forum and tried to run in fairy steps, whilst also trying not to ‘bob about’. I had decided that if I got further pain I’d stop and get things checked out... but the run went ok and I haven’t had any knee subsequent twinges... I guess you just have to try and know your body and do what feels right for you... it’s a tough call though!!

[Pianism Graduate]

In my mind there's a difference between pain (i.e. shooting pain that gets worse when you run) and aches (which usually get better when you start to warm up). I had terrible aches in weeks 2 and 3 but they've pretty much gone away now (I've just finished week 4). Walking and stretching and a bit of evil foam rolling has helped me but actually I think it's just about getting your muscles used to the exercise. I used to suffer dreadful knee pain which I used as an excuse not to even consider running as an option, but actually since I've started my knees are much better because I have so much more muscle to support the joint. Good luck with it and get some professional advice if you fall into the pain category or if they don't get better.

[Kertesz in reply to Pianism]

... this makes so much sense...

[IannodaTruffe Mentor]

Most of the aches and pains felt by new runners are primarily 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 or treadmill and wear proper running shoes fitted after a gait analysis done at a specialist running shop.

Stretch after every run, as linked to in the guide to the plan and do knee strengthening exercises nhs.uk/live-well/exercise/k...

Don't run through pain.

[OnwardUpward Graduate]

Get off road - worked wonders for me. Hip and knee pain disappeared and it is more fun.

[MegR24]

I mentioned to my sister in law,as I know she’s an Amazing runner , that my knees were sore and totally forgot she was a physiotherapist 😂 she suggested lunges and squats and various exercises to strengthen the legs - like the ones on the website above x