Runner’s knees

[Maurs12]

I did d W4R2 yesterday and knees felt slightly off while I was running. By the time I walked home I knew something was wrong. They still ache and I’ve self diagnosed online. I’m gutted to read that runners knees could stop me running for weeks just when I was at the transition to some longer runs. I am flat footed so will have to look into better footwear - I can’t run till the pain goes but am keen to get back on track ASAP and avoid it happening again if I can. Anyone got an upbeat recovery story to cheer me up?

[Tasha99 Graduate]

Mine only lasted a week or so. I took plenty of ibuprofen. Even an hour before runs and carried on but most would say rest.

[Maurs12 Graduate]

Thanks Tasha99 - a week or so wouldn’t be so bad - fingers crossed.

[ValeItaUk Graduate]

Take some pain killers and rest a couple of days before your next run. I’m sure your knees will recover and you’ll be ready to continue. I had the same when I started C25k but got better after the first 2 weeks.

[IannodaTruffe Mentor]

The guide to the plan includes advice on dealing with injury, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

[Maurs12 Graduate]

Thanks for your replies ValeltaUk and IannodaTruffle - I’ve started some exercise and hope to be back on track soon.

[AlysP Graduate]

Aaaaw what a shame. I sympathise with you. Last Wednesday after my run I seriously could not walk at all due to severe knee pain. I am also flat footed and developed pes Anserine Bursitis. Today, just a week later, I easily ran for 28 minutes (week8) and did it by wearing a knee support, drinking lots the day before, leaving bigger gaps between runs, taking painkillers, slowing down a lot and just accepting I will have to do a slow trot to get my knee to the end. I have started the strengthening exercises as after week 9 I hope to continue. I would rest for a few days, start exercises when your knee is up to it, then try a very very slow run. Short strides also helped me. Best of luck and start those exercises😀😀

[Maurs12 Graduate in reply to AlysP]

Thanks got your reply, Alyson. My pain isn’t severe but both knees are affected - I’m hoping to be ready to go again in a week - it seems to be improving a bit already. I don’t plan to run while still in pain but I understand the temptation. I’m doing some exercises and plan get a support (or two!) I hope your knee continues to improve - thanks for the advice.😀

[mrrun Graduate]

I posted about the runner's knee a few days back, the post is here somewhere. Never self diagnose online, Google is not a doctor. I made some stupid mistakes that way and paid for it accordingly by not being able to run for over 12 weeks and had to fork out privately for a physio/osteopath because the NHS put me on a waiting list (they called me after nine months). If your pain continues then go and see a sports physio when this madness is over and never, ever, mask your pain with painkillers and continue to run. Discomfort is fine but pain means you could be injured and running through pain could mean you will aggravate that injury. I did all that, as idiots normally do....

[Maurs12 Graduate]

Thanks mrun. I will seek medical advice if the pain persists - it’s not severe at present and there is some small improvement since it started. I will also resist the temptation to run before I’m ready. Thanks for helping me learn from your mistakes - you’re not an idiot in my book....unless you do it again!

[mrrun Graduate in reply to Maurs12]

lol, no, l am NOT doing it again. It's important to find out what's causing the issue - shoes, running style, weight, anything, and then take it from there. My problem started with inferior shoes and lack of support (insoles) for my flat feet. Also, my gait was all over the place too. l got those all fixed and haven't had a problem for nearly 3.5 years.

[Speedy60 Graduate]

I use resistance bands for hip, knee and ankle exercises. They've been lurking in the cupboard under the stairs for years but I only got them out because of lockdown.

I have no idea why I never used them before. They're great! Easy to use and store, and they're a great help. Plenty of exercise routines on YouTube 👍

[Maurs12 Graduate]

Thanks Speedy60 - Good thinking - I’ve got done underused resistance bands too and they are perfect for the type of exercises I need to do!

[Spartacus22 Graduate]

Mine were exactly the same week 3 and 4 but not enough I felt to stop me running. I hammered through and week 5 I did some leg based yoga stretches pre run and I'm pain free now ? If that's worth a try ? Hope you get it sorted i feel your pain

[Maurs12 Graduate]

Thanks Spartacus22 - spoken like a true gladiator!! I’m up for some stretching and think I’ll be back soon!