Knee Pain from all the hills!

[Redlivesey]

I’m currently on week 7 of C25k (end is in sight!!) but have been experiencing pain in my knee from pretty much week 1. I know logically I should just not run on it but I’m really loving the endorphins and sense of achievement I’m getting from doing the runs and it is somewhat less painful when I’m running. The main pain happens when going down stairs or walking. I believe the reason that it hurts is from running down (and up) hills in the earlier weeks. Does anyone else suffer from something similar or have any tips to help or do people think it might be worth a trip to the doctor?

Thanks all 😊

[Grannyhugs Graduate]

It's the downhill that's causing the problem. I've tried to run for years and failed every time due to hills. I'm a keen Walker and have to avoid steep downhill. Decided one last try using this program. Made sure all runs are flat or little gradient. Just completed w8r1 this morning 4k in 30 mins(wasnt ready to stop at 28) haven't had even an inkling of knee pain through whole program. Avoid downhill

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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

[davelinks Graduate]

Knee pain is more common when running downhill. This is because of exaggerated stress on the joint due to the braking action performed by the quads, as they work to control your acceleration.