Aching knees please help

[Savanmurphy]

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?

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

Enjoy your journey.

[Savanmurphy Graduate in reply to IannodaTruffe]

Thank you!

[Hidden]

Hello

Have you got a good pair of running shoes?

[Savanmurphy Graduate in reply to Hidden]

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

[Hidden in reply to Savanmurphy]

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

[Savanmurphy Graduate in reply to Hidden]

Thank you!

[Tasha99 Graduate]

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

[Savanmurphy Graduate in reply to Tasha99]

Good to know thank you 😊

[Rennur Graduate]

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 Graduate 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 Graduate in reply to Rennur]

Okay great thanks for the help! 😀

[Adyi76]

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 Graduate in reply to Adyi76]

Thanks a lot!

[Bladerunner2049 Graduate]

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 Graduate in reply to Bladerunner2049]

Thank you!

[FreedomToRun Graduate]

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 Graduate in reply to FreedomToRun]

Thank you!

[Elfe5 Graduate]

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 Graduate in reply to Elfe5]

Thank you!

[JRF5]

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 Graduate in reply to JRF5]

Thank you!

[Fleetnot Graduate]

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 Graduate]

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 Graduate in reply to WeavingWonk]

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

[WeavingWonk Graduate 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 Graduate in reply to WeavingWonk]

Exactly the same! Good to know. Thanks