Should I continue with ankle arthritis and sore knees?

[ADownes]

Hi I’ve just finished my 6th couch to 5k run but am having a lot of stiffness and pain in my ankle (prone to this as 10 year old injury lead to arthritis) and knees feel a bit stiff and uncomfortable. I have expensive new brooks trainers and really want to do it but should I continue? Will it make arthritis worse? Thanks

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Some aches are inevitable but real pain is telling you to stop. Many issues can be overcome, but we are, for the most part, not medical professionals so cannot advise on your specific case.

Many people with arthritis believe that running has improved their condition and I don't know of any research that specifically points to running as exacerbating arthritis. General and specific strengthening will normally overcome the issue as outlined in the guide.

Did you have a gait analysis before buying your shoes? Without that, it may be that your shoes do not give appropriate support.

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.

[ADownes in reply to IannodaTruffe]

Thanks so much for the advice. I’m waiting to talk to the doctor so just wondering whether to continue until then…. My knees just feel old after the last couple of runs rather than massively painful. I got the trainers from a running shop and explained my injury and over pronation but they didn’t do any gait analysis

[IannodaTruffe Mentor in reply to ADownes]

Many GPs still believe that the impact of running causes irreparable damage to knees in particular. There is plenty of research to show that runners have fewer knee issues than the general, non running, public, although new runners do need to take car

e and strengthening is highly recommended.

I am very surprised that a specialist running shop didn't advise a gait analysis. Can you go back and ask them to check the appropriateness of your shoes with a gait analysis?

[nowster Graduate in reply to ADownes]

It's quite usual to have some knee soreness in the first few weeks. Many people get it (myself included).

It would be OK to pause your running for a week or two, or space out your runs more, to allow your body time to adapt.

I actually started C25K three times. The first attempt (March 2020) ended after a single week. My knees were not happy. The second attempt was a month later and ended after the second week. My knees were still unhappy but less so. My third attempt was two months after that and my knees were fine.

Two weekends ago I ran my first Half Marathon distance. No knee troubles at all. My ankles, however, did moan a bit afterwards.

One thing to be careful of is not to over-stride and land your foot on the heel. That can cause problems with the knees and hips as it causes a jarring force up through the bones in the leg. It's best to land on the whole of the foot, with the foot landing under your body, not ahead of it.

[Instructor57 Graduate]

I would echo both previous responses !I used to have knee problems when walking long distances , maybe 8, 9 or 10k so didn't know how I would get on with running ,

When I started running I would get the occasional ache from my knees but not really pain !

Over time this has become less up to the point that now they don't usually bother me at all .

I honestly feel running has helped my knees.

As for the ankles, again I would suggest going back to the running shop that sold you the shoes and ask if they can do a gait analysis.

I am also surprised they didn't do this initially, especially as you pointed out you had an issue

[PandaCory Graduate]

I can't advise you specifically because I'm not a professional but I see you've had loads of good advice here already. If it helps I can chip in with my personal experience & say that I nearly packed C25K in at the start because my knees were so sore. I kept plugging away & managed to get through, and the problem seemed to improve as I got used to running regularly and my legs got stronger. I would definitely try to get a gait analysis if you can - the right shoes make such a difference. I have an arthritic hip & I really believe that running helps because it keeps me strong, but it's important not to overdo things. If you're new to running it's a bit of a shock to your body, so take it easy & allow things to adjust & you should be OK. Good luck!

[ADownes]

Thanks so much for the encouraging and helpful replies. I’ll keep going for now as my ankle wasn’t so bad after the last run… I think mixing between grass & concrete did it in the time before

[Yesletsgo Graduate]

Arthritic knee here 😁 it was painful at the beginning. I tried to get a doctor's appointment but couldn't so asked my sister, a very experienced nurse. She suggested a couple of nurofen before bed. To my utter amazement the pain vanished, never to come back.Obviously I'm not medically qualified and your problems may be more serious.

Have you considered seeing a physiotherapist who understands running? They may be able to give you some exercises to strengthen your leg and ankle muscles. These can work miracles.

Don't skimp on your warm up and cool down stretches, really important.

Also, running on soft grass is much kinder to joints.

Finally, I find glucosamine helpful. Can't find much scientific evidence for it but it seems to work for me and it's pretty cheap!