Knee worries

[Jazzyrunner]

I’ve just started the C25k (W1R2) but feeling a bit negative as I’ve had knee problems in the past and I just keep thinking it’ll come back and stop me 😬 Could do with a bit of encouragement from anyone who’s managed it after similar issues!

[backintime Graduate]

There are definitely people that have conquered knee issues here!

Well done for starting, that's the first step,

Do read the FAQ list of posts, they are very helpful (in the pinned posts section)

[Jazzyrunner Graduate in reply to backintime]

Ah thank you, I’ll do that! 👍🏻

[Buddy34 Graduate]

Well done for getting started. I didn't have knee problems, but after running a few weeks I developed aching in my knees . I bought knee support and used them for 2 weeks and didn't have any more problems and didn't need to use the supports any more . You can do this, just go slow and try to land as softly as possible it just takes practice😊

[Jazzyrunner Graduate in reply to Buddy34]

That’s good to hear! I’ve tried knee supports in the past but they’ve just fallen down! Would you be willing to tell me what sort you tried, if it worked?

[Buddy34 Graduate in reply to Jazzyrunner]

I actually bought mine from eBay some if the listings have measurements so you can compare to your own sizes

[Jazzyrunner Graduate in reply to Buddy34]

👍🏻 thanks, I’ll look in to it!

[MuddledGardener Graduate in reply to Buddy34]

Which brand of knee support were they?

[Buddy34 Graduate in reply to MuddledGardener]

Not sure of the brand or if they were an actual brand. What I did was look through a lot and some came with measurements so you measure bellow and above the knee to match their sizes

[MuddledGardener Graduate in reply to Buddy34]

Ok, ta.

[LittleSallyRacket Graduate]

As someone who had never run before in my life, I had very sore knees after week one - so much so that I thought I wasn't going to be able to carry on with the programme. But then we happened to be going away for a few days so I had about four or five days' rest, and when I repeated week 1 after we got back, I had absolutely no problems at all - I'm now on week 3 and my knees are absolutely fine. So hopefully you'll be OK even if you get a bit sore at first. Knee supports might help too - and the right running shoes of course. Good luck!

[Jazzyrunner Graduate in reply to LittleSallyRacket]

Brilliant, thank you! Good luck with the rest of the programme!

[AdamB Graduate]

Hi - just spotted this. I don't often post on here these days, but I'll throw in my 2 penny worth.

I've got arthritis in both knees. I initially did C25K myself about 5 years ago and now lead a post C25K group plus help lead two C25K groups. I run parkrun most weekends, race occasionally and typically run about 20K a week. Knee problems don't have to stop you running.

My advice would be:

1) slow down - take it easy, particularly at first

2) make sure you have those rest days. Take an extra day if necessary.

3) repeat weeks/runs if necessary. It may take you a little longer to get there, but you can do it.

3) by the time you reach week 4, you should be thinking about getting decent footwear. Go to a running shop that will observe and video you running to determine which type of shoe is best - running styles vary. Don't go to SD and buy the "prettiest" pair. It's worth paying a few pounds more (and they may not be more expensive than the discount store - my first pair weren't). It's certainly more expensive to go out and have to buy a new pair because the bargain ones give you problems.

[Jazzyrunner Graduate in reply to AdamB]

That is so encouraging! Thank you so much. I will follow your advice and keep my fingers crossed that taking it slow will build up the muscles to protect my knee. Thank you!

[LUHAN Graduate]

I have always had knee issues. Recently I have been to see a sports physio who gave me a series of whole body strengthening excercises to do so that other areas other than my knees can help take some of the strain. ( hope that makes sense) I am week 6 run 3 next ns am learning to listen to my body more than ever before. I am knowing g when to take an extra days rest or even do a walk instead of a run and wait. It will mean intake longer to complete but means I dont have to stop! Hope you can continue xx

[Jazzyrunner Graduate in reply to LUHAN]

Oh well done, sounds like you’re doing great! Giving me hope, and maybe if I get trouble I’ll try a sports physio 👍🏻

[LUHAN Graduate in reply to Jazzyrunner]

I had lots of good advice on this forum about gait analysis and getting specialist advice. Good luck and keep in touch with how you are getting on x

[Jazzyrunner Graduate in reply to LUHAN]

Thank you 😊x

[Debston Graduate]

I was worried about my knees too,as have had issues in the past. Two things that seem to have helped - I mainly run on woodland trails, bit less impact than concrete or tarmac. And I try to land lightly, rather than slapping my feet down, especially on the lovely downhill stretches where it is tempting to stomp along as fast as you can. Running uphill puts far less stress on your knees so much as I hate them, I try to include a few uphill sections. And just go slow and steady - and see how you get on. ☺ 👟

[Jazzyrunner Graduate in reply to Debston]

Brilliant tips, thank you! I’m so encouraged to see that lots of people on here seem to manage running despite knee issues, so I feel much more positive!

[Oldfloss Administrator Graduate]

Well done you.. slow and steady is the mantra...

healthunlocked.com/couchto5...

Check this post for new runners.... relax and take it very gently.... try to land lightly..I call it kissing the ground with your feet

Try these to help too with your knee issues...

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

[Jazzyrunner Graduate in reply to Oldfloss]

Thank you so much! I’ll try those exercises and try to kiss the ground with my feet - I love that!

[arbitrarygenius Graduate]

I've had huge knee issues in the past (twice had to have physio) and always had problem knees. I popped a kneecap a little during one of the walks in week 3 I think, but it recovered a lot faster than previous times I've done it, and I ended up completing the week but on very very slow pacing and in the knowledge I'd go home if my knee twinged at all.

[Jazzyrunner Graduate in reply to arbitrarygenius]

That’s brilliant thank you, so encouraging to hear! 😊

[Jazzyrunner Graduate in reply to Jazzyrunner]

Not brilliant that you’ve had knee issues, I mean brilliant that you’ve still managed to do it!

[Comfortnotspeed]

My knee definitely niggles. It’s happened before when I start exercising more after the winter. Physio says ‘runners knee’ not that I was running back then.

So- I followed her advice with some knee exercises and time on exercise bike (I hate exercise bike). But, there was also advice here focusing on running. The best advice for me was never run on consecutive days. Have done twice and really suffered.

Now, am ready for W7 and I’m know I’m going to have bad knee days, but gradually I’m learning how to manage it. Sorry this has been very me cantered. I just think if I can do this others can too.

Good luck with your journey 🤝👍

[Jazzyrunner Graduate in reply to Comfortnotspeed]

Thank you so much. It’s really really encouraging to know that others have managed it even with some knee problems, I really appreciate your reply. I will do my best!

[Zebadee1 Graduate]

Depending on the kind of knee issues and if you are really worried, check with your doctor. I've dislocated both knee caps in the past (I've got stretchy joints). I found my knees were quite painful to start with so were a knee support. After a couple of weeks I actually found these were making my knees worse as the supports were forcing the knees to stay in place they didn't want to be. (That's my theory). I now wear the velcro strip support under my weaker knee, but don't think I actually need it. ( Just in my mind I think I should). My knees definitely feel better than when I started.

[Zebadee1 Graduate in reply to Zebadee1]

' wore '

[Jazzyrunner Graduate in reply to Zebadee1]

Yes I guess I am a bit worried that a support could make it worse. I think I’ll see how I go with a softly softly approach first. I’m hoping the muscles will start to support the knee better 🤞🏻🤞🏻🤞🏻