Knee Pain

[North69]

Hi,

I started Cto5k the first week was ok I did without any pain. But the start of the second week after the run I had really bad knee pain particularly on my right knee. I have given it almost three weeks rest (doing knee and back excersises and some light martial arts) . I just walked around 1.5 miles today and im pain free. so im going to restart the program this coming saturday? I was wondering if anyone else has experience a similar knee pain? I really do enjoy running Im 51 and im not giving up as my stamina has improved after starting the Cto5K programme.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Knee pain is extremely common and there is advice in the guide to the plan, which is essential reading healthunlocked.com/couchto5... includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[North69 in reply to IannodaTruffe]

Thanks for the advice, I will check out the essential reading in the link, Thankyou

[nowster Graduate]

The first thing to check is that you're not heel-striking. Even though it's in the instructor's script in the app, it's not a good thing to do, and can lead to knee and hip pain.

Your foot needs to land under you, not ahead of you, and the first touch should be either with the ball of the foot or the whole of the foot.

[North69 in reply to nowster]

Thanks, I will make sure im not heel striking, Thanks for the advice

[Chesterlove Graduate in reply to nowster]

Hi, I heal strike but really don’t know how you stop doing it if it’s your natural run. I’d like to improve though.

[nowster Graduate in reply to Chesterlove]

See the video that John_W has linked in the reply directly under this.

[John_W Graduate Ambassador]

What shoes are you wearing?

Have a look at this video:

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[North69]

Thats a great video, im going to give that a go. also Im ordering some new running shoes today as I dont think my trainers are made for running in. Thanks

[IannodaTruffe Mentor in reply to North69]

Please don't order new running shoes before you read the post about buying running shoes linked to in the guide.

It is so easy to get it horribly wrong.

[Poppdog Graduate]

good running shoes and the exercises and it does get better in my case surprisingly quickly, I also messaged my knees with a home essential oil mix, it might not have done any good but it smelt lovely

[Runningbackwards]

I had the same problem & I'm of a similar age. After resting I started again but made sure I warmed up for a good 5-10 minutes before going out & continuing with the 5 minute warm up walk. I try to run on grass where possible as there's a bit more give on grass. Also patella straps for under the knee help wonders.

Good luck

[North69 in reply to Runningbackwards]

Thankyou great advice

[SometimesTimothy]

Hi, I started getting quite bad knee pain on week 4. Made a couple of changes that have helped

1) better footwear

2) changed to running on grass

3) used ice on knees if painful after run

4) started some excercises/stretches for strengthening the knees, such as these:

nhs.uk/live-well/exercise/k...

I've completed W5R1 and haven't had any more problems since. Hope this helps

[North69 in reply to SometimesTimothy]

Yes im going to do strengthening excersises and warm up before I start to run. Thankyou

[Venus93]

Just follow Laura advise You never go wrong ! I followed it and finished with any hiccup !you can do it Don`t go too technical

[johnm12 Graduate]

Hi North, shoes and stretches made all the difference for me and I'm much older than you! Getting the shoe purchase right can be tricky. A proper running shop should be able to help. Ianodatruffe has already pointed you to the shoe advice. Makes a huge difference

[clarkesy]

There's a video somewhere in the instructions from admin re how to run probably. It shows a Japanese guy demonstrating how to run. Felt a little silly at first but helped me a lot with building stamina and improving my technique.

[Sam_P21]

I had the same problem at the start of week 2. Walking gives me no problems, but running seems to put stresses on my knees. I have taken nearly 4 months off as everytime I try to restart running the knee starts to become painful again. I am 60 years old and haven't run for over 40 years.

It has been suggested by another runner that I should get running shoes made up for my style, from a specialist shop.