Help..... knee pain

Have just started on the C25K programme but have knee pain on one side after only a week or so of running. Does anyone else get this problem? Any tips on how to avoid this? Thanks

[Hidden]

Hi novice it's worthwhile looking firstly at your footwear and also perhaps your running gait as everything starts at your feet 👍 start there work upwards ⬆️

[Hidden in reply to Hidden]

I think it could be a bit of both maybe, especially as I haven't quite perfected a running style yet 😂. Thanks for the advice

[Hidden in reply to Hidden]

No probs 🙂

[mrrun Graduate]

I did and the problem didn't go away until l changed the shoes at the gait analysis shop. Shoes are the most important part of your kit. Imperfect shoes = injury. There is more, of course, but it all starts with them.

[Hidden in reply to mrrun]

Never knew there was such a thing but thanks for the advice, will give it a try

[Hidden]

Hi Novice. I agree with Imc50 and mrrun and also think your footwear could be contributing to any aches and pains. Ideally I would recommend you go and have gait analysis done at a specialist running shop, but that it is not possible at the moment, although worth doing once the shops are open again.

In the meantime it could be worth considering your running technique and try to reduce the impact on your joints. The attached video clip on the Japanese Slow Jogging technique shows you how to do this. It is widely used on the forum with very good results. I hope it helps.

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[Hidden in reply to Hidden]

Thanks for your advice, will give the video a look and see if that helps. Once lockdown is over I'll see about going for a gait assessment too. Never realised there was so much to think about other than sticking on a pair of running shoes and getting out there, rookie error number 1 😂

[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.

[Hidden in reply to IannodaTruffe]

Thanks for all your advice, looks like I should have done a bit more research before actually getting out there but as they say, live and learn.

Nice being able to ask advice on here though, so thanks for replying

[Tessa-blue]

I had exactly the same problem when I did this programme the first time around. I had the right trainers, but still ended up being diagnosed with runners knee and having to take time off. I did battle through eventually and it eased off, thanks to exercises for my legs from the GP that you can find online. This time around I changed the way I run by looking into the Japanese slow jogging technique that has already been mentioned. It has been a game changer for me. No pain in my knees at all. But, build up to it slowly as it did take time for my calves and Achilles tendons to get with the programme. If you try it too quickly and for too far it will hurt worse than the knee! Now I never get any knee pain or swelling, despite having had knee surgery in the past and 'odd' knees. Good luck.

[Hidden in reply to Tessa-blue]

Thanks for replying, it's good to know other people have had similar problems when they started out. I'll have to try this Japanese running technique and see how I get on. Think I may have been bit too over enthusiastic to get started but I'm determined to do this. Will use all the tips and advice I've been given and see how it goes 😁

[MoliJ Graduate]

I had knee pain week 2. I now ice my knees after running and do lots of knee strengthening exercises on my non running days. Don’t sit down lots on a running day either, make sure you walk about the house. Hope this helps.

[Hidden in reply to MoliJ]

Thanks for your reply. I have started to ice my knee on and off since I got back from my run yesterday so hopefully that'll help. As this is a non run day I'll try doing some strengthening exercises and see how I go 🙂

[MoliJ Graduate in reply to Hidden]

Hope it helps. I find squats one of the best.

[Hidden in reply to MoliJ]

Not my favourite exercise but I'll give the strengthening ones on here a try later 😂🤦🏻‍♀️