What knee support should I use?

[Gemmaj200]

I have bad knees, Dr said its damage to the cartilage behind the cap. Ive recently started couch to 5k. Completed the 4th run today, but knees hurt so much during. And even now 3hours later, my knees keep giving out like theyre bending the wrong way! I really dont want to give up, I'm really enjoying this running and ive lost 9lb so far(from 14stone). So I thought Id look at knee support,but theres so many different items out there its a little overwhelming and I just dont know what would be best. Can anyone offer any reccomendations please?

[Tasha99 Graduate]

Not sure but lower drop shoes will take the pressure off knees. I moved to Hokas which are only 5mm drop.

zappos.com/c/what-is-heel-t...

[IannodaTruffe Mentor]

Welcome to the forum and well done getting started.

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

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

You would be better off consulting your GP or physio.

Enjoy your journey.

[Wartdog]

Hi, I have been looking at knee sleeves?

I haven’t purchased yet but they say it’s support and compression?

[april_skies]

Hey!

I had super sore knees at the start, like you it was week 2 run 1 which really got me - I had sharp random twinges in both knees, often when I transitioned from running to walking. I took a couple of weeks off, got some new trainers (which have really helped) and bought this knee sleeve and then started again, I'm now on week 5:

amazon.co.uk/Rymora-Support...

You can buy a single sleeve on Amazon too which is cheaper, I accidentally just bought one sleeve but it's been great and would highly recommend this brand. I just put it on the knee which feels like it might need extra support with each run and my knees have been fine since, touch wood! I've also been cycling which I think has helped strengthen them alongside the programme.

Good luck

[Plattszo Graduate in reply to april_skies]

I have Rymora too, since getting niggles in weeks 3 and 4. Managed to get to week 6 without any further problems. Hope this helps.

[Comaltdel Graduate]

I believe you'd be better to invest time strengthening the knee, with squats and lunges than to use a knee support. But that only my opinion. I was never a fan of supports when i worked in physical therapy world - I have recently retired...

[Tishhh]

From someone who had a bucket tear on the meniscus and tried to carry on running please take caution!! I had to succumb to surgery in the end which was the best thing I did but as advised in the post by Comaltdel I was advised post op not to use supports but work on strengthening the knee. I have now restarted my running journey and revisited C25K re-graduated and now regularly run between 3 & 5k., knee holding up 🤞🏻

Chuffed to bits but please please look after your knees you don’t want to end up as I did having to have surgery.

[AAK1423 Graduate]

Personally I would rest for a week or 2 to see if there is an improvement. Apply an ice pack to the area after your run and keep the leg(s) elevated if you are determined to carry on. It may be a good idea to seek advice from a physio to see what support they recommend. Hope it improves and you are back running pain free soon. X

[Basil_Cosmo Graduate]

Hi, during week 4 my right knee really hurt and similar to what you're experiencing. I had to rest for 3 weeks and it really helped, I also wore a knee support which I now use to run with, I'm now on WK 7! It was from our local pharmacy called Protek. Hope this helps.

[Roxdog Graduate]

I would consult a physio, but as someone who has arthritis in my knees (Oh my goodness they creak and make all sorts of noises) I invested heavily in knee strengthening exercises, even before I started running, and it paid off. I had niggles during the early weeks of couch to 5k, but with lots of strengthening exercises, my knees are better than they have been for years!

I didn't find knee supports of any help at all, but of course you might.

Minimising impact while running is key - I never run on tarmac or pavements, just soft surfaces. Running can be very gentle really if you tread gently, with little knee impact.

Good luck!

[KayBee1000 Graduate]

I have an old ligament injury to my knee - I find these knee supports really helped me but of course your mileage may vary!

I find that if I don’t wear them when I run my knees really suffer and it aggravates my old injury.

Worth a try as they’re not too expensive - just make sure you follow the measuring instructions and get the correct size.

amazon.co.uk/Knee-Support-C...