Older running knees

[Jasminflower59]

A couple of years ago, at 59, I started the C25k. Was chuffed that i made it to week 8 before i hurt my back (dogs pulling) so stopped. I would like to try again.

I started working with a personal trainer and experience my knees cracking when i do squats.Its not painful more an unpleasant sensation. My pt has said i shouldnt run with my condition of my knees. She has suggested I get them checked by my GP but its not the right time for that.

Whats the feeling/thoughts from other older runners?

Thanks

[Speedy60 Graduate]

There is a lot of evidence that, contrary to popular myth, running is actually good for the knee joints because it aids constant lubrication. It's inactivity which is the enemy, not movement.

However, I'm not sure this applies if your knee joints are already damaged when you start your running experience. I think you do need the advice of a medical professional.

[Ian5K Graduate]

It could be crepitus.

I have that, had it for quite a few years now. So I’m now 62. No associated pain either just a worrying sound and sensation. It doesn’t worry me now, hasn’t stopped me exercising, but I did see a doctor just to be sure.

[JHWales Graduate]

I'm on week 9 . One of the reasons I started Couch to 5k was that my knees and legs felt so creaky and I couldn't believe it was just old age creeping in ( I'm 57). At first my knees were sore after a run but the general stiffness has gone now. I actually have pins in one knee after I broke my leg years ago and was told exercise strengthens the muscles which support the knee. That said,I can't do squats without creaking but definitely feel better for running! Must add I have just got new orthotics in my shoes and they have improved hip and knee pain 100%. Definitely worth the investment!

Good luck.

[Speedy60 Graduate in reply to JHWales]

There are some great NHS knee strengthening exercises if you look on their website 👍

[StuartMcIntyre]

You could also try to find a sports physiotherapist. My wife saw one about her knees and they they were good at balancing the desire to get back to sport vs protecting the body.

[StuartMcIntyre]

Also we run on grass as my wife has sensitive knees and it seems to be kinder on her knees.

[IannodaTruffe Mentor]

Welcome to the forum.

Cracking of knees when flexed does not necessarily mean that you have a problem. In most cases it the result of gas bubbles bursting in the synovial fluid around the knee and if you have no pain or swelling then it is harmless.

You will find links to knee strengthening exercises in the guide to the plan healthunlocked.com/couchto5... and we recommend that all runners do these (so plenty more squats) alongside their running to minimise injury and aches associated with starting to run.

For the average recreational runner, knees will benefit and become stronger. However if you decide to train for and run a dozen road marathons each year, then you may well suffer for your sport.

I was 57 with a history of knee issues when I started running and my knees just got stronger. I did have a non running knee injury that stopped me from running for nearly a year, but with careful strengthening exercises I am back up to running 10ks now at the age of 64.

The guide mentioned above gives advice on minimising impact as well as many other topics and is recommended reading.

Our bodies are amazing machines which if gently conditioned by following sensible gently progressive training plans, such as C25K, are capable of doing all sorts of incredible feats, regardless of age.

Enjoy your journey.

[Jasminflower59 in reply to IannodaTruffe]

Thank you Ian. When I did run it made me feel so much healthier even though it was hard