Knee pain after my third run; normal or should I get it checked out?

[DaniJayne]

I came across this community 2 days ago when I finished my third couch to 5k run and was experiencing considerable pain in both of my knees. It’s now been 2 days and although the pain has subsided, it is still there am I’m finding it difficult to walk up and down stairs and feeling slight ache when walking normally. I was expecting some pain but thought it would be more DOMS, not the onset of pain while I was running which got worse after. Should I ride it out and wait til it gets better or should I see a physio? Should I try and run through the pain? I really don’t want this to stop me from continuing couch to 5k, especially so early in the journey where I can already see the massive benefits running is having on my mental health.

[Oldfloss Administrator Graduate]

We advise never to run through pain. Do get and get it checked out.. a sports physio can be very useful, to get a diagnosis. Then you will know what to do next..😉

Rest assured..the runs wait...

[GoGo_JoJo Graduate]

No, do not ride it out. You should not be in pain and should not run through pain.

Rest until the pain goes, with only gentle stretching. If you have the option of a physio get it checked.

I suspect you may have pushed harder than you realise during those first few runs.

Read the guide in full and make sure you're not going too hard/fast healthunlocked.com/couchto5...

Also check out the Strength and Flex forum for exercises you can do to strengthen your knees

healthunlocked.com/strength...

Look after yourself 🤞🏻

[mrrun Graduate]

Avoid painkillers temptation and eagerness to run. Go and see a sports physio, google the best in your area. Could be anything, trivial or serious but you don't want to mess with your knees.

[misswobble Graduate]

You do ache though once you start running, if you're new to exercise and running in particular. I had concrete legs for ages; walking downstairs like Frankenstein's monster. You ache in all sorts of places you've never ached before. It doesn't automatically mean anything is wrong.

Trying to run too fast is a bad idea. Slow running is the way to go. At least til your running legs get built, which is some way down the line.

Our ankles, knees, hips and upper body all come into play when we begin to jog. Hopefully a rest day from running will see us right and we can run as planned afterwards

Some folks take more than one day's rest. you might need a two day break between sessions.

if your pain persists then seek professional help from your GP

i do hope you can carry on with the programme as it's the best thing since sliced bread. Good luck!

[Hidden]

It's only my opinion but I would say don't run if you have pain. I graduated and during my consolidation runs I started to experience pain in one knee and then the other, particularly walking downstairs or downhill. I've had about a month off and am going to try to run tomorrow. I've been doing brisk walking instead and also still stretch and use my foam roller (blissful agony!)

I do know what you mean though regarding benefits to mental health. It had a beneficial impact on mine. Hope you get it sorted and you can carry on with your C25K journey soon.

[DaniJayne]

Thank you for all the useful information! I’ve had two rest days and the pain in starting to ease. It probably is just completely normal aches but I’ve not exercised for so long I’m just not used to it and overthinking everything!