Sore knees!

[Fleak]

Just completed r2 w3 and my knees are very sore. It’s the lower inside part of both knees. I wear orthotics and tried using a firmer support but that seemed to make it worse. Any ideas for exercises I can do to help anyone?

[GoogleMe Graduate]

Have you checked out the FAQ in the pinned posts?

I find that, paradoxically, minimalist shoes work much better than anything with a lot of support or cushioning. I also try to stay off hard surfaces as much as possible (pavements, tarmac) And always, always remember that for the purposes of C25K it is a running motion you are looking for and that any pace, even slower than walking is enough.

Don't skimp on the 5 minute walk at the end... my body always lets me know if I have, even if I stretch later.

[Fleak in reply to GoogleMe]

Thanks for this, I'll see what happens with less support. Not keen to run on grass at the moment as its so muddy and slippery here

[GoogleMe Graduate in reply to Fleak]

No, grass isn't my favourite, a nice woodland path with leaf mould beneath is my favourite with avoiding the tree roots an intellectual stimulation on top.

[Sadie-runs Graduate]

Sorry to hear this, Fleak. 🙁 Pain can often be a sign of a muscle weakness/imbalance and it would take a sports physio to work out what is causing your pain - so I would hesitate to recommend any exercises to you. But, it never hurts to incorporate some strength training into your routine. You could google “strength exercises for runners” to get some tips.

Any time I have had an injury or persistent pain, my brilliant physio has pinpointed where I am weak in my body and fixed me with very specific exercises. For example, I had soreness and aching below the knee, and it turns out my quads needed strengthening - it worked a treat. But! Knee pain is complex, and can be caused by weak hips, a tight IT band ... and so on. So, if it persists, consider seeing a physio.

Most of all, don’t despair or give up - niggles are so common when you first start running.

[Fleak in reply to Sadie-runs]

Thanks Sadie - I'll take a look for exercises online!

[Sadie-runs Graduate in reply to Fleak]

Stuff using resistance bands is excellent - and you can get them fairly cheap. 👍

[Roxdog Graduate]

I have arthritis in my knees and agree with all the advice above. Interestingly my knees hurt around week 3 and 4 but they seem to have settled down now. Take care of them and try and do the strengthening exercises.

[Fleak]

That's encouraging thank you

[Oldfloss Administrator Graduate]

healthunlocked.com/strength.......

Do please, check these out... and the linked exercise in the FAQ...

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, strengthening exercises and dealing with injury.

Enjoy your journey.