Aching knees please help: Hi everyone, I am... - Couch to 5K

Couch to 5K

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Aching knees please help

Savanmurphy profile image
SavanmurphyGraduate

Hi everyone, I am currently on week 3 of c25k and the inside of my knees ache so much! I’m only 20 but have never been very active so maybe they’re just not used to it. The pain started on the first run of week 3 and now I’m worried if I continue running it’ll get worse. I have flat feet absolutely no arch so I don’t know if this has an impact? Could anyone give any advise should I put wraps around them? Would that help?

26 Replies

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, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

Savanmurphy profile image
SavanmurphyGraduate in reply to IannodaTruffe

Thank you!

Hello

Have you got a good pair of running shoes?

Savanmurphy profile image
SavanmurphyGraduate in reply to

I wear Nike 270 trainers with insoles in for my collapsed arches, not entitled sure if they’re for running

in reply to Savanmurphy

It might help to check your footwear out, get a gait analysis done whenever you can.

Savanmurphy profile image
SavanmurphyGraduate in reply to

Thank you!

Tasha99 profile image
Tasha99Graduate

Normal in week 2 and 3! It’ll go. Ibuprofen helps.

Savanmurphy profile image
SavanmurphyGraduate in reply to Tasha99

Good to know thank you 😊

Rennur profile image
RennurGraduate

Ice pack for the moment (or just a bag of frozen peas) on the knees and a couple of ibuprofen. Maybe take an extra day's rest. Then when you go out, go slowly.

Rennur profile image
RennurGraduate in reply to Rennur

Try going for a walk tomorrow morning to test things out. You might want to consider knee supports. When I played cricket one of our 60 year olds took an age putting on tubigrips on almost every joint.

Savanmurphy profile image
SavanmurphyGraduate in reply to Rennur

Okay great thanks for the help! 😀

Hi I've had to have a rest from running due to sore knees I'm going to be starting running again today it was for me really tight quad muscles I got a foam roller for over a hour very painful to do especially on a knot I had I did all my leg muscles as if there tight they put pressure on your knees and that's what makes them hurt hope this helps. Look up, the run experience on YouTube full of good information helped me a lot

Savanmurphy profile image
SavanmurphyGraduate in reply to Adyi76

Thanks a lot!

Hi Savanmurphy

Hope you’re having a great day. I’d echo what Jimtom says, if you can get to a local Independent running shop (if they’re open)they should be able to check your gait and recommend a pair of running shoes and insoles if you need them. Pains in your knees and back can be caused by your shoes. If you’re currently in pain though, it’s best to rest those knees anyway.

Savanmurphy profile image
SavanmurphyGraduate in reply to Bladerunner2049

Thank you!

FreedomToRun profile image
FreedomToRunGraduate

Alot of squats, warm up, stretches, foam roller, bit of ice after running stopped it for me after about 8 days or so and I kept running! Good luck

Savanmurphy profile image
SavanmurphyGraduate in reply to FreedomToRun

Thank you!

Elfe5 profile image
Elfe5Graduate

I had that for the first few weeks & after gait analysis & buying running shoes that were right for me, it started to improve. Take your inserts with you to the shop - you could try them either on top of or underneath the insoles of the running shoes (assuming that they are removable) which ever suits you & the insoles best. 😄

Savanmurphy profile image
SavanmurphyGraduate in reply to Elfe5

Thank you!

I had the same problem, could hardly walk upstairs but a good pair of running shoes and doing the knee strengthening exercises, plus rest for a few days really sorted it out. Good luck you can do it.

Savanmurphy profile image
SavanmurphyGraduate in reply to JRF5

Thank you!

Fleetnot profile image
FleetnotGraduate

Agree with all above. Mine was one knee in particular. Saw a physio half hoping she would day stop. She said knees adapting to my weight being dropped on them and carry on🤣I used the Brooks shoefinder tool several people recommended on here. Changing to trail shoes solved it.. or my knees just adapted....

WeavingWonk profile image
WeavingWonkGraduate

Been there, done that. I did c25k in March to June of last year. I had intermittent knee problems during that time. I did the Strength and Flex exercises for runners which helped. Ice. Getting proper shoes with enough support for my collapsed arches. I used compression supports intermittently as well. But I think the most important thing was beginning a good dynamic stretching routine before each run. By the end of the program my knees were healthier than they have been, literally, in decades! And haven't given me any trouble since (although my hip, and now my hamstring are another story!)

FreedomToRun profile image
FreedomToRunGraduate in reply to WeavingWonk

Funny you say that. My knee improved too! Incredible. Now my calf muscle..👎

WeavingWonk profile image
WeavingWonkGraduate in reply to FreedomToRun

My physio said that weight bearing exercise increases the production of fluid in the joint. My knees no longer feel like they have sand in them!

FreedomToRun profile image
FreedomToRunGraduate in reply to WeavingWonk

Exactly the same! Good to know. Thanks

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