Dodgy knees advice required

[Odibrack]

I have completed the 5K run on three different times by completing the whole course. The last time I ran a 5K actual run after finishing the course but suffered rather bad knee strain in both knees that are gradually coming back to normal but I am now rather concerned that this may return if I try again. I am basically a fit 77 year old with a dodgy bad back but actually was rather proud of being able to run 5K by going around our tennis court 58 circuits. Can you recommend what helpful routine I can do to strengthen the knees without making my back problem (lower back) worse. Are there any videos out there for this condition?

[mrrun Graduate]

Good NHS knee strengthening exercises online, loads of others on YouTube. Then I'd look into the shoes as well. Have you bought them after having checked your gait at a specialist shop? If both knees are hurting you may be overstriding (plenty on YouTube regarding running techniques as well). Otherwise, keep it slow and steady, no rush, this is all about fun and health. 👍

[IannodaTruffe Mentor]

These are the strengthening exercises linked to in the guide to C25K nhs.uk/live-well/exercise/k...

Follow the advice in the guide on minimising impact also.

[MarkyD Graduate]

Sorry to hear that your knees are hurting. I think circuits of your tennis court may be contributing to the problem… that’s *a lot* of twisting on your knee joints every time you turn a corner. After strengthening your knees with appropriate exercises, try running for 5km along straight paths, or something with considerably fewer corners.

[Odibrack in reply to MarkyD]

Thanks for that. I fully agree and will try to find a new course - difficult in mid Wales.