Help needed to prolong my hobby

[Runningbackwards]

Hi guys.

I'm looking for some encouragement.

I took part in a 5k fun run for charity about a month ago & thoroughly enjoyed it, and did a time of 27.27 which is my 2nd best so was chuffed with that.

I felt a niggle in my left knee & have had pain in the knee ever since.

My job is quite physical so it never gets a chance to rest.

Today I went to A& E and had an X-ray & was told I have arthritis in the knee & running isn't helping. I don't want to give up running as I enjoy it & was told to run on grass where possible.

I've just bought a new pair of running shoes so I guess I'm looking for some advice & encouragement. I'm 47 & should have a few more years of good running in me yet. I was beaten in my fun run by someone who was 85 so I don't intend to give up yet.

I use patella straps & warm up before I go out but what else can I do to prolong my hobby of running?

Thanks in advance 🏃‍♂️🏃‍♂️🏃‍♂️

[IannodaTruffe Mentor]

Welcome to the forum.

You need to minimise impact and improve the resistance of your body to the impact by strengthening the supporting musculature.

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.

[Couchpotato2 Graduate]

Hi, sorry to hear about that. I am not medically qualified so it might be worth finding a physio who is a runner and discussing a plan with him. It makes quite a difference to me to speak to someone who knows what it's like. Also on the NHS there are Knee exercises for runners that you might find useful. They do make a difference after a couple of weeks. Personally I try to run on trail most of the time as it is kinder on the body. If you can find some nice briddleway / underwood area or compacted earth, I'd recommend that. Also short grass like on a football pitch. Good luck with it and keep us updated!

[UnfitNoMore Graduate]

Staying off the hard stuff is the first thing to do, as you’ve been instructed already, as grass and trail don’t deliver as repetitive an impact.

I am also not qualified, but this may help. arthritis.org/health-wellne...

[Yesletsgo Graduate]

I've got an arthritic knee too and it has actually improved a lot over the year that I've been running (unless I'm climbing stairs lol) (my user name used to be Oldbadknees but I changed it last week as I decided I'd moved on from that negativity 😂)

I try and take glucosamine. I've not been able to find much real evidence for its effects scientifically my joints do seem to feel a bit better when I take it.

I didn't run on pavements until a good few months after consolidating C25K and even now avoid them if I can.

As other people have said, do the right stretches at the right times.

It may be worth seeing a physio. I have had various problems with my knee over the years (before I started running) and was told that this was because the muscles around the knees were weak. By building them up the knee becomes supported so less painful. I had electric therapy and ultrasound as well, it was money well spent.

I also gave up high heels. This may not be relevant to you but who am I to make assumptions

[nowster Graduate]

Your running gait may also affect the stress on your joints. This can be helped by (amongst other things) the right shoes.