Anyone experience knee pain?

[Ricochet1]

Hi just joined! I consider myself to be quite fit but have never run. I go to the gym, am average weight, but done 2nd run of week 1 and have significant knee pain...am hobbling today..do I power through or stop?

[1965KD]

Exactly the same I do high impact classes at the gym but have found running really hard work and after week 2 my knees are really hurting. I usually ice them after a run which helps. They are stopping me running properly as they hurt when I run. I have been told by other runners that it will get better. The pain is more in the tendon on the inside of my knees so that gives me hope that it’s not doing any damage. I also have shin splints which I think may be related.

[RunBrianRun Graduate]

I’m no doctor but there’s a runner’s adage which suggests that you listen to your body. It’s something I wished I had done early on trying to push a PB out every time I ran. 3 things I would do right now is rest it a few days with a compression sleeve, maybe ice and brufen gel too. BUT you absolutely must slow down on your next runs, even if you think you could walk faster. You’ll hear that “go slow” on here a lot and it really really is the way to do this program. You’ll build a much better aerobic base plus you’ll avoid injuries like this along the way. Good luck and I hope the pain resides soon.

[damienair Graduate]

Give it a break for a couple of days. Don’t run through pain, it will only get worse. It could be shoes, a gait analysis might help or a knee support could help. But don’t run until it feels better.

Others more experienced than I will be along shortly with advice.

Damien

[Oldfloss Administrator Graduate]

Well done, but please don't power through.

Check out our post for Newbies for advice on injury...

healthunlocked.com/couchto5...

We do expect normal aches and pains, when we begin this,,,but real pain si something else. Do try the knee exercises hich are linked in that post. Also, try to land lightly...I call it kissing the ground with your feet...

[mrrun Graduate]

I busted my knee third week into the program. My post is pinned here and tells you all you want to avoid about my then idiotic conduct where l ran through pain and managed to cause inflammation which ballooned my knee, prevented me from walking like a human, costing me dearly through physio sessions and stopped me from running for over two months. I'm a slim guy, a previous gym boy but that's got nothing to do with impact sport such as running, that's a different game. The causes of my injury, in no particular order, were inadequate shoes, no insoles, no gait analysis, no rest day, hard running (macho style moronic strides), stubbornness and inability to listen to what intelligent people were telling me, 'knowing better than others', and dangerous levels of pain threshold which enabled me to run when when even a bull would have stopped. Whatever you do, do opposite to what l did. Your life will be grateful.

[Windoze Graduate]

I had the same issue. My knees went into shock. As per previous posts make sure you have a good pair of running booties that support your running style.

Also you can look at specific exercises to strengthen your knees on your "rest" days. Plenty of info here

nhs.uk/live-well/exercise/k...

[JaniceG68 Graduate]

I had knee pain in just one knee and found that after a few more weeks of slowing down and relaxing into the runs it disappeared. Was very painful after each run at the beginning and I wore compression sleeve on both knees which helped but I think I was quite tensed up whilst running and once I found my comfortable pace, it was fine. Shin splints also occur every now and then - also a reminder I’m going g too fast. But please see a GP if it persists as everyone is different.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... which includes advice on pacing, minimising impact, stretching after every run and knee strengthening exercises, all of which will help.

Give yourself longer between sessions, but be kind to yourself and reduce the impact.

Enjoy your journey.

[Comfortnotspeed]

I was glad to read your post as I am in a similar situation. Can walk for miles- but jogging has bought on knee pain.

I know that in the past when I have started training for hills after the winter the new exercise bought on similar problems - so I'm going with that at the moment and thinking it's the level of new activity. Previously seen a physio who gave me the same exercises as recommended on here plus use of exercise bike. (I hate the exercise bike) which I know help but I stupidly avoid.

I was a little afraid of "beggering" my knees up by taking up this up now, not being young any more, I love walking and hill walking and have had real conflicting feelings. However the advice here is good and I'm giving myself 2 days in between runs to recover.

Sorry this is such a long post! Good luck and hope things improve.