Knees are sore during and after a run .... any ideas please?

[KnockingKnees]

Hi all - I've just done week 5, run 1 ... stamina isn't a problem - it's my knees! The insides of them both feels sore as I run. Not enough to stop me, but it IS enough to make me question if this is doing more harm than good. I'm relatively fit and pretty flexible through yoga, but this is new - and can only be down to running. Anyone have any ideas please?

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

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.

Stretching after every run and knee strengthening exercises nhs.uk/live-well/exercise/k... will help.

Enjoy your journey.

[KnockingKnees in reply to IannodaTruffe]

Thank you very much Iannoda - I really appreciate your advice and encouragement!

[KnockingKnees in reply to IannodaTruffe]

... And have now just watched the posture video ... I will give that a try on my next run out. Cheers! :0)

[Bazza1234 Graduate in reply to KnockingKnees]

I know this is going to sound weird - but just a little test for you. Go somewhere that you can run for say up to 100 metres easily ( maybe somewhere you can't be seen ) - stand up straight and clasp your hands behind your back and run. You will find that you must lean forward to be able to do this and you will not be able to heelstrike - heelstriking often leads to overstriding which does do your knees in. Then watch this video and try out the drills in it youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[KnockingKnees in reply to Bazza1234]

Cheers Bazza... I'll try what you suggest. also just watched that video - wish I'd seen it before I started! Really clear advice which I'll also try. thank you :0)

[Runners Graduate in reply to Bazza1234]

This is really helpful

[Elfe5 Graduate]

I had soreness on the inside and slightly below my knees in the first few weeks. Once I had had gait analysis & bought suitable running shoes, it fizzled away quite quickly. 😃

[KnockingKnees in reply to Elfe5]

Thank you Elfe5 ... I did buy new shoes from a running shop, but will pop back in and discuss with them. But if you experienced the same thing, and got through it, I'm encouraged. :0)

[Redlacerunner]

Hi I had the same but only in my right knee, I have been more aware of my stance and noticed that I was running with my knees slightly bent. I have now tried to run in a more up right position, not stooped and it has helped. May help, hope it improves for you 🏃‍♀️

[KnockingKnees in reply to Redlacerunner]

Thanks - I just watched a running posture video and will try to put that advice into practice on my next run. Cheers! ;0)

[Razouski]

As others have suggested, it might also be worth checking out your running shoes. I was amazed at the difference proper running shoes made compared with my all purpose trainers. I now have separate shoes for running and others for the gym.

[theoldfellow]

I little cautionary tale. I had had the advised Gait Analysis and the new running shoes. After I finished C25K I started on Bridging to 10K. After a few weeks I was trying to run 7Km, following all the advice about running slow, until....

I was running down a long hill, and felt so full of the joys of running that I extended my gait and let myself go. At the bottom of the hill my knees started to hurt on the inside. I hobbled home and was unable to run for 3 weeks. Even today, 3 months later, I have some pain in the right knee after running - IF I forget to keep the footstrike under me.

My physio says I may have some osteoarthritis, but the cause of the pain is the footstrike and the bad control of the knee and foot during the footfall due to untrained muscles, mainly atrophied glutes (bum) caused by years of bad sitting at a computer.

Getting the right shoes is part of the picture, but the main thing to do is to get the gait right and fix any muscle weakness by targeted exercises. (and I agree with Dr Tanaka - as seen in Bazza1234's video)

[Mymatilda Graduate]

I bought some ankle and knee supports as this happened to me in week 2. I am now on week 6 and don't have any problems, I still wear my supports.

[Snailspace03 Graduate]

Thanks for the tips, running style changed and could feel the diffference all over 😀