Terrible knee pain

[Dancing4]

Hi everyone, I’ve completed week two, run two, which is a miracle for me as I’ve never ever been a runner. I’m very proud of myself 😊 However, I started getting knee pain after my second run and its gradually got worse. I’ve increased my rest days and I stretch after my runs but the pain has been so bad I have to ice them and take painkillers. I can’t sleep or walk properly sometimes as they just so painful. Any advice please? I think I need to change my trainers as they’re not specific running trainers. I run at a slow pace so I’m not over doing it that way. I’m just gutted as although I don’t particularly enjoy running I’m determined to complete the programme. Thanks in advance

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

The knee pain is caused by impact so try to minimise that along with strengthening exercises as detailed in this guide to the plan, which 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.

[Voldatort Graduate]

I think you do need to check your trainers. I had knee problems early on as I was running in a pair of Nikes that were my daughter's thinking I was hip, but when I changed to my Primark ones it went away...

Reason being the Nike ones were for built for people who roll their feet in (pronation) and I've got supination. I'm still running in my Primark ones as just haven't gone to the shop yet to get sorted. Also you may be bouncing a bit hard, try slow jogging so less impact?

[Instructor57 Graduate]

I would certainly suggest getting a gait analysis done at a reputable running shop and seeing what they advise !The correct running shoes for you could make a big difference !

[Tasha99 Graduate]

Totally normal in weeks 2 and 3. Take some ibuprofen. It’ll go in a week or so.

[mrrun Graduate in reply to Tasha99]

That didn't work for me. I used pain killers to mask the issue in week 2 and carried on until the knee inflamed (ballooned in size). Physio charged me lots to fix it and I wasn't back to running for over 2 months. Running through tiredness and discomfort is relatively ok, running through pain is not.

[Tasha99 Graduate in reply to mrrun]

I didn’t mean run through it, just take ibuprofen 👍🏽

[Hidden]

Are you using running shoes or gym trainers? I suggest yo get your gait checked at a good sports shop. If if hurts don’t run until your knees are healed.

[drun]

Dancing4 As already suggested I would rest up until the pain stops then try walking and starting C25K again.

If you are wearing really old shoes I would recommend that you buy a cheap pair, which is what I did after a few weeks of C25K as the ones I was wearing were old and had lost their cushioning and I could feel every step I took.

If you decide that you want to continue running, and believe me you will, I would highly recommend a visit to a running shop for a gait analysis and purchase some proper running shoes.

Read the advice in the link from IannodaTruffe 's post which will help.

Hope all goes well 😀

[MrsHistory]

Morning, Dancing4 - at the end of Wk4 I was really struggling with my left hip, so I had a week of complete rest and now I’m just building up W5R1 at my own pace- I don’t mind how long it takes to get to R2, I just want to do the 3x 5 min runs comfortably before moving on. Today, during the second run, I was amazed when Jo said I was 2.5m in, I honestly didn’t realised I was running comfortably and with ease. So, pace yourself to suit your knees and definitely invest in good running shoes. Good luck and, as Spencer Davies says “Keep on Running”!!

[newbie-nick Graduate]

Two bits of advice - get a gait analysis done [or at the very least do a wet foot test - Google it] and the other one is to listen to your body. Pain if there for a reason!! If it hurts - STOP. It is so much easier to recover from a little niggle or injury than a big one. Good luck, and find that local running shop...

[Vragtes Graduate]

I’d listen to your body. If it’s that painful, I’d rest until the pain goes and then start again, slowly, following all the advice given on minimising impact shock on your knees. I think trying to run through the pain will only exacerbate the problem and delay healing.

[Yellowflowers14]

Hi! Glad you've posted this!

I have just tried but was defeated, week two, run one. My pain started almost as soon as I tried to run and only got worse. I even took my route to a football pitch for softer ground but unfortunately physically wasn't able to continue. I also have no arch in my foot though my trainers are running trainers I maybe could do with looking at some new ones. I am a new to running also.

I will try some of the advice on here re rest for a few days and ibuprofen and some knee exercises.

Fingers crossed we get through this Dancing4!

[Dancing4]

Thanks so much everyone for your replies. My knee paid was horrendous and painkillers were needed and ice packs. I realised that it wasn’t just my body getting used to running as it was so bad, I was stretching, taking my rest days and running on grass for a softer landing. So I got a gait analysis done and it turns out i pronate quite severely on the one leg so I’ve not got some new trainers and insoles and I’m ready to go again. Thanks for all your messages. My bit of advice to new people, trust your instincts. I knew it wasn’t just going to get better the more I ran, it was getting worse and I even had struggle sleeping. First run tomorrow in 2 weeks, fingers crossed!!

[mariusjon]

First of all, it's a mobile lifestyle. If a person hasn't moved for a long time and then gives a load, it's awful for the joints. It is mandatory to have a constant supportive, let's say, movement and specific physical activities—secondly, the right shoes. Very often, the pain in the area of the knee joints is associated with wearing the wrong shoes. These are sneakers, moccasins, ballerinas, etc. That is shoes that lack the criteria of healthy footwear. What does this include? It is obligatory a classic heel (2-3 cm), a rigid heel that is not bent in the middle, and the use of a supinator. Walking shoes, dunbarmedical.com/product-c... is also ideal