Any advice for knee pain: Hey, I’m half way... - Couch to 5K

Couch to 5K

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Any advice for knee pain



I’m half way through week 3 and my knees are hurting a little. Had a rest day yesterday and today I’m due for my last run, but I’m worried that I’m just going to make my knees worse 😢. Having said that I really want to continue my routine, really want to continue on. Any advice, on resting time, or other exercises I can do in the mean time? What am I doing wrong?

19 Replies

Head over to strength and flex and do some knee exercises, check your shoes are supportive, get a gait analysis and maybe look at insoles, believe me I had knee pain for years and got some orthotic insoles to straighten my feet and was so surprised when all knee pain went 😀

Good luck, keep it up, drink plenty of water and go slower your knees should strengthen

Mind you i’m not medically trained so if it continues get a doctor or physio to check it out

Thank you so much for the advice! 😊Think I’ll have to look into some insoles 👌🏼

WillowandSolaGraduate in reply to bec_florence

Mine made such a difference

It’s definitely a thought. In most of my shoes I can see one area on the inner heel is always very worn in comparison to the rest. So maybe my feel just slip around, and need some extra support 🤷‍♀️

WillowandSolaGraduate in reply to bec_florence

If it’s inner heel then tour legs are misaligned which can give you leg and knee pain,

Did you go to anyone to ask about it? I’d like to go and ask someone about it and see if they can recommend anything in particular

WillowandSolaGraduate in reply to bec_florence

A good running shoe shop would be able to do a gait analysis and recommend correct shoes

I saw an orthotics guy because my left leg is a bit shorter than my right due to a broken bone years ago and while there he said my feet turned inwards a bit and made me orthotic insoles. I didn’t think about the knee pain but a few days later i realized it was gone

I also have a heel lift underneath the left one that keeps my hips level and has over time straightened my spine

It wasn’t cheap to see the orthotics guy but worth every penny

A friend at work had foot pain and i suggested she go there and she is now out of pain

Somebody medically trained would know more than me i’m only going on my own experience

Good luck


It may just be a niggle that will ease with rest. Agree with everyth8ng willowandsofa said...... Hope it eases soon.

Thank you 😊


Hi if as you’ve said your knees are only hurting a little they should be fine but it is probably worth running tomorrow instead of today.

Knee pain is quite likely your body’s way of saying ‘oi what’s this running malarkey?’ So it’s worth trying to slow down and take extra rest days when you need them.

Obviously if the pain gets worse then a professional may be required to sort it out.

Thanks I’m hoping that’s the case and I can get back on track ASAP 😂 I do think it’s down to over exerting myself 😬


Welcome to the forum and well done on getting started.

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

Enjoy your journey.

Thanks very much 👌🏼😄


Normal! Happened to me and there are constant ‘knee pain in week 2 or 3’ posts on here. I took ibuprofen an hour before running and ran through it. Others would say rest. It goes in a week or so. I took plenty of ibuprofen over the time.

bec_florence in reply to Tasha99

Very temped 😅 thanks for the comment 😊

bec_florence in reply to Tasha99

Did u need to continue taking ibuprofen after week 3 or was that the only time u experience knee pain

Tasha99Graduate in reply to bec_florence

No just when I had that knee pain.

bec_florence in reply to Tasha99

Oh good, I’m just worried it’s not going to go 😢

Tasha99Graduate in reply to bec_florence

It will 👍🏽

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