Knee problems!!: Hi guys, All was going well... - Couch to 5K

Couch to 5K
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Knee problems!!

Hi guys,

All was going well until I did week 3, run 2 and I felt a slight twing in my right knee, then after a days rest, I completed week 3, run 3. But after that run, my left knee was aching and I was in a lot of discomfort. During the night the ache in my left knee was unbearable. The only things that changed between run 2 and run 3 was that I was running with a friend who recommended that I do some stretches before the app starts with the warm-up walk (with Laura). I have never done stretches before I set off, I just follow Laura's instructions and warm up using the brisk walk. I always stretch when I get back after the run though. And the second thing is that I brought some new trainers which were fitted out in a sports shop (no measurements were taken, the guy fitted me just using how I was standing with knees slightly bent). In the town where the shop is, this guy is very well liked and trusted on all things sports related. I brought ON trainers and paid three figures for them. After week 3, run 3, my left knee is feeling sore and aching. This morning I completed week 4, run 1 and I managed it fine. But I'm now limping on my left knee. It is aching and feels painful, though the pain is not constant. The pain and ache is around the front of my kneecap and it goes down a bit on the front of my leg and just on the inside side of my kneecap. Is this normal aches and pains or have I done something? I am gutted.

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Maybe rest your knee for a few days and see if that helps also I had knee ache early on and got myself some knee support from eBay and it helped and I don't need them anymore. 😊😊

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Thanks Buddy, that's a great idea on the knee support. I'm definitely willing to try it. Thanks again.

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Rest and/or slow down. Try and run with a light step. Knee pain is often associated with heel striking. Nothing wrong with heel striking per se but make sure you are not landing heavily. Footfall should be below the body, not in front of it.

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Thanks SlowLoris, I think my footfall is in the right way, I hit the ground on the front ball of my foot maybe a bit of the heel, but will pay more attention to this. I take quite small steps and always go at a light jog because I worry about my heart and lungs (both of which are fine, just me being paranoid!) But maybe I'm going too fast. I dunno, will try and slow down more. Thanks for the advice.

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Lots of good advice about resting and recovering. I’m going to suggest my cure all! Slow down! There’s a great short film on youtube showing the Japanese slow jogging movement technique. It’s a low impact style of running designed to prevent injury. As novice runners we have a lot of muscle (and bone cells) to build to make us stronger runners, c25k is really about learning to run for duration - speed and distance can be worked on later. As the running durations increase, a lot if us have to learn to really slow it down. Take care!

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Thanks! I've just watched the video on YouTube. Fascinating! I thought I was already quite slow, but compared to that I'm still going too fast. I'm going to try and slow down and hope that helps. Thanks again.

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I run this way and love it! Tomorrow I’m aiming at a 50 minute run - this would not be possible without the nico nico (Japanese for smile!) way!

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I’m going to try this. I’m assuming that you couldn’t do 5k in 30 minutes with this method?

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No! But c25k is really ‘learn to run for 30 minutes’ but with a sexier title! It took me nearly 2 months post grad (6 weeks of 3x30 consolidation) and a 45 run time before I ran 5k 🐌! This is all quite dependent on age and general fitness. I was about to turn 53 and very unfit, so my thinking is slow and steady to build the muscular framework for either more distance or speed. When we’ve completed c25k we’ve run a little over 8 hours (which is blooming amazing!), but also not that much. Every month we can probably add 6 - 8 hours (what with family, work, illness & stuff) to our total running hours, so I’m trying to focus on what the physical transformation will be in 6 months or a year. Once you’ve got some time under your belts you can choose duration *or* pace and then address the other later. I’m quite cautious and don’t want an injury to interrupt my immediate pleasure in running or my long term goals - I’m afraid an injury would get me out of the habit - so I’ve chosen duration (better for my age I think) and this lovely slow steady pace to build on c25k. But I think some people use this for duration running and do other pace work along side it. I think it’s a great thing to be aware so if you’re focusing on a harder faster run per week, maybe one run is like this as a balance.

I’ll be so interested in hearing how you’ve got on and what you’ve decided or found works for you - please keep posting!

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Thanks, all great advice. I'm resting today but still mobile and yes still limping. I wasn't expecting knee problems and definitely nothing so early on into the journey. I was so down yesterday that I had fish and chips just to cheer myself up and yes it worked! I'll keep you posted, but have changed my attitude towards the 5k goal. I would like to avoid injury more than anything else (including toning, weight loss) and will use knee support and slow down massively during my runs. It might take me some practice because I think we just have a tendency to try and run as fast as we're able to, but I don't want to give up because I was really enjoying it. This forum is great because there's always going to be others who have gone through the same pain and ups and downs and so can advise. Thanks again.

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I am suffering one trouble at present and I will rest from running until the pain is gone, but I will very likely cycle, which keeps the joint mobile and improves blood flow without putting excess load on your knees.

In the guide to the plan healthunlocked.com/couchto5... there is advice on minimising impact as well as links to stretches for pre and post run.......... they are not the same thing.

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Thanks, I’ll look into the stretches pre run. Should I keep walking then? I was planning on resting completely until next week and then redoing week 3 again.

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Hi, I always wear knee supports and find they really help. I’ve got used to them now and wouldn’t want to risk an injury running without them, not sure if that’s good advice or not! Also when I started the longer runs, without the walking breaks, I gave myself two days rest in between. Best of luck with the programme

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Thanks, I've ordered knee support from Amazon and will take it easier over the rest days. I've kept mobile around the home and doing the school run and the pain is easing a bit, but I'm still limping. Wasn't expecting this and never had any problems with my knees before so want to get fit and back on the programme as soon as I can. Will be heading back to week 3 though I think to ease myself back into it. Thanks for the advice and kind wishes.

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