Knee pain

[Mumrun2020]

Good morning! So I’m at week 2 second run and am struggling with knee pain. I’m very overweight and had knee pain in one knee before starting running. It’s now both knees and I have a feeling it’s osteoarthritis starting up. I’m predisposed to have it as knee problems run through my family. The fact I’m so overweight puts me at high risk of knee problems too though. Do I stop? Do I rest a little longer or push on and keep running?

I feel I’ve found something I can do that will help me lose weight and help my fitness levels and mental health too! Argh!!!

[samEsaunders Graduate]

For every pound you lose its something like 4lb of pressure off you knees and even more off your hips.

I would keep going but slowly. I have early onset arthritis diagnosed in one knee but I know it's in the other one too. I did each week twice to begin with so that my knees could get used to it. I stopped in November as it was too cold for me but I started again at the end of February and I'm now running for 25 minutes (something I never thought possible). My knees still hurt afterwards (especially the next day) but I know my limits and I know the difference between pain because I've exercised and pain because I've over done it.

Listen to your body and learn to recognise what it's trying to tell you.

I hope you do really well. Would love to hear from you when you are running for 25 minutes.

[Mumrun2020 in reply to samEsaunders]

Thank you so much! And go you!!! That’s awesome 👏🏼My knees actually feel much better when I run, I get no pain then. It’s the rest of the day. I want to get the weight off and finally I think I’ve found a way to help. I’ve ditched diets and all that as it only made me sad and fatter! I do however need to get my nutrition right. X

[samEsaunders Graduate in reply to Mumrun2020]

I'm doing slimming world as well as running and clubbercise twice a week which I absolutely love. Everyone is different so do what's best for you.

[Oldgirlruns Graduate]

Hi Mumrun! I would try and carry on for now - your body is going to complain loudly for a while because you’ve suddenly started doing something you’ve not done before. But you should think about gait analysis and a decent pair of shoes, take it really Japanese Slow Running slow, stay hydrated and use your rest days (I’m getting on in years so sometimes take 2 rest days rather than just one). Eat well, Lots of fruit and veggies (but you know that!) and I’m sure you’ll start to see a difference soon! Good luck!

[Mumrun2020 in reply to Oldgirlruns]

Thank you! I had my gait checked and forked out on some brooks. They are so comfy! Thanks for your advice 👍🏻 I will keep going and hope it gets easier!

[ArthurJG Graduate]

You may need running shoes with extra cushioning. Usually people are advised that if they don’t already have proper running shoes supplied following a gait analysis in a proper running shop, they should think about doing that by week 4. Personally I had to do it in week 2 or I’d have stopped running. You need to tell the assistant about the knee pain as the video analysis they do of your running style won’t show that. As my brother put it ‘it’s expensive but your knees will thank you.’ He was right on both counts!

[Mumrun2020 in reply to ArthurJG]

Thanks for the advice! Yes I had my gait checked when I had plantar fasciitis and have myself some Brooks. They are super comfy!

[ArthurJG Graduate in reply to Mumrun2020]

Plantar fasciitis is no fun at all. I have Brooks shoes as well (Ghost 10),

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on minimising impact and stretching.

Knee strengthening exercises will also help nhs.uk/live-well/exercise/k...

Enjoy your journey.