Aching knees 😢

[Dubs3]

I’m on Wk2 Run 2 and have started getting achy knees on the inside. I’m incredibly unfit and overweight and have been doing my runs every other day. I am so determined to do this. But I’m worried my knees will stop me! Any tips. Other than the 5 min walk I’m not doing any other warm ups. Any suggestions gratefully received

[Hidden]

You would benefit from exercises to help your knees, which you can do on ‘rest days’. Squats are great 👍 Have a look at the ‘strength and flex’ community on here, or just search on YouTube. Good luck

[GoogleMe Graduate]

Definitely some knee strengthening work as Hidden says.

There may well be very limited scope to change this at the moment but if you are running on roads and pavements, getting onto a more forgiving surface may also help. And ignoring the advice in the programme to hit the ground heel first.

Running every other day is absolutely within the programme but you could consider taking two consecutive non-running days a week.

[Oldfloss Administrator Graduate]

Knee exercise and all links here for you.... very well done!

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

[BexHD Graduate]

I have had bad knees too and operations on them years ago but I had done all the strengthening exercises for some years, lunges (go gently) and squats. If they are bad I would tend to do the next run every 3rd day but I have found the less I do the worse my knees get...keep going, the less weight you put on them the better, easier said than done helps and doing this challenge is a real start.

[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 and strengthening exercises, all of which will help.

Enjoy your journey.

[Boo20]

Hi Dubs3, I'm having similar problems. Just started W2, but my inner knees were sore after W1 R3. I too am overweight although not as much as I was 2 years ago. Never thought I'd ever run but feel more confident now I'm not quite so overweight! I've done the warm ups and stretches after running but still have sore inner knees. So I'm not able to help but just wanted to share and support as I'm a bit worried about my knees stopping me too. Might give myself 2 days rest this time 😁

[Roxdog Graduate]

Well done for starting. If it helps, I have arthritis in my knees and around week 3 I had achy knees. I took 2 rest days between runs in those earlier weeks and did lots of strengthening exercises. Getting proper shoes helped a lot, but I realise that I lockdown it won't be possible to get to a shop for a gait analysis. The exercises and additional warm ups helped me turn a corner and now my knees are fine.

If you think You're injured then rest, but I think niggles can be normal for a while. I never run on roads unless it's completely necessary either.

Good luck

[Dubs3]

Thanks so much everyone. I will definitely look at those exercises. I really want to do this. I’m 54 and prediabetic and I just want to be healthy again. Thanks everyone! What a supportive forum this is!

[FreedomToRun Graduate in reply to Dubs3]

I’ve had similar problems. Knees are so complex! Sometimes the pain can start somewhere else. We’re all different but one thing I do is stretch the hip flexors. That seems to help. Worth doing anyway and might just help knees. There are plenty of simple stretching exercises for the hip flexors on youtube.

[pippkins Graduate]

I hear you! My knees have always been a challenge.

Things I have done:

bought "proper" running shoes after having a gait analysis done (not possible during lock-down, of course)

running on firm mud trails instead of hard pavement in my earlier runs

wearing knee compression / support sleeves, just to take the edge off any wobble

doing strength exercises on my non-run days; my PT at the gym oversaw these, but use the link from IannodaTruffe to get an idea!