Finished wk 2 but knee pain

[Barbiegrlll]

I thought that I would be able to run off knee pain but was wrong. Got to the end of the session but was very slow. Not able to extend stride. Have found knee strengthening exercises link and will start those. Should I try and run in the meantime or shall I wait until pain goes away?? I have arthritis but I think this is muscular. Think I need to strengthen the muscles round my knee cap. Any tips?

[Marmalade73 Graduate]

Well done for finishing week 2! I don't know anything about running with sore knees but mine are horribly creaky. I went to my local running shop and had a gait analysis and now wear stability trainers. Problem solved and pain gone almost instantly. They also recommended a local physio who gave me some exercises. Good luck, hope you feel better soon.

[Barbiegrlll in reply to Marmalade73]

Thanks for your advice. I just have cheap trainers so maybe time to splash out!

[Meypom]

Hi, I’ve had runners knee for a fair few months and had to take a few months off ( hence back at the start of C25k ) I did lots of heel raises as it strengthens muscles around the knee ... I was also told that strengthening the Glute muscles will help keep everything aligned ... I’d maybe rest ice and elevate it ..

[Barbiegrlll in reply to Meypom]

Thanks. I am starting the knee strengthening exercises that are linked to the faq. Have done the post exercise stretches and the pain is a lot better now.

Thanks for your support.

[IannodaTruffe Mentor]

The guide to the plan healthunlocked.com/couchto5... has advice on minimising impact, stretching immediately after every run and knee strengthening exercises and a link to a post about buying running shoes.

Knee ache are extremely common, but if you class it as pain then best to wait till it eases and do some strengthening instead. Maybe have extra rest days .

[Barbiegrlll in reply to IannodaTruffe]

Thank you. There is lots of really useful information on this site. I have started the knee strengthening exercises and will do these for a few days. Then go to my local running shop for gait analysis. Previously would have given up but more hopeful after reading these posts.

[Hidden]

I also really agree with the physio and the investing on decent running shoes, some running shops are really great and analyse the way you run to make sure you get the right support in your trainers and i did find it made a noticeable difference for me.

I’m always quite careful with knee pain too so defo keep on with the stretches and exercises. I stretch before and after as well as the warm up and warm down. Good luck! X

[Barbiegrlll in reply to Hidden]

I haven’t been warming up as thought the walking at the beginning of the session would do that. I will definitely do it now! Thanks for your support.

[Roxdog Graduate]

Well done for getting this far.

I also have arthritis in my knees and have experienced some pain on some runs. What has improved things for me are the strengthening exercises which I do religiously, new shoes after a gait analysis which has made a lot of difference and I always do a 7 minute warm up walk and stretch afterwards. I have just started to do dynamic stretching at home before I go out for the run too. Be careful though, I found the walking lunges which are part of the dynamic stretching routine a bit tough on the knees so I skip them.

Hopefully some of this will help.

Oh and run on softer surfaces? I'm not running on pavements at all.

[Barbiegrlll in reply to Roxdog]

Thanks for this. It’s good to hear everyone saying the same things. Gives me confidence that this is workable. Good luck with your runs.

[Roxdog Graduate in reply to Barbiegrlll]

And you!