Painful Knees

[NewBeginner1]

I am on week 2 done run 1 this morning. My knees are extremely painful , they weren’t this painful last week. Is this normal or should I go back to week 1 to get used to it a bit more . Any advice would be appreciated. Thanks.

[IannodaTruffe Mentor]

Knee pain is very common for new runners and is primarily caused by the musculature supporting the knee not being capable of absorbing the impact stresses of running.

You need to reduce the impact, by following the advice in the guide to the plan, and start doing strengthening exercises, again, as linked to in the guide to the plan.

Proper running shoes, preferably fitted after a gait analysis done at a specialist running shop, will normally help.

You might need more rest days between runs.

Long term, running will strengthen your knees but it is worth helping the process with exercises.

EDIT. Static stretching after every run and good hydration will also help.

[Nilsam Graduate]

Right back with you...my knees were talking to me. Had to leave it a couple of days before doing the next run.

[Yesletsgo Ambassador Graduate]

I had painful knees at the beginning of c25k too, worrying for me as one knee is arthritic.Firstly make sure you have the right shoes as IannodaTruffe says. By the way, he gives the best advice ever so it's worth looking at/trying anything he suggests.

Second, don't run on hard surfaces. Grass is much kinder to joints.

Third, or maybe this should be first, if the problem persists see your GP to make sure there isn't an underlying problem. You may need physiotherapy to strengthen weak muscles. This can be incredibly helpful with pain. My GP has an NHS physio so I didn't even have to pay last time I needed one.

If you're hurting then rest, icepacks, elevating the legs, maybe using a compression bandage can help. Don't hesitate to take an extra rest day or 2 or 3 if you need it.

If you can take them, painkillers like paracetamol and ibuprofen help if you take them before you go to sleep. A good night's rest is essential.

Finally, if the pain persists definitely see a doctor. Ignoring persistent pain is not a good idea.

I also try and take glucosamine, not much scientific evidence but it seems to help.

I've been running about 15 months now and my knees are better than ever.

Happy running and good luck!

[Hornet2095]

I had a really painful knee after week2 and it swelled up very badly. I went to a physio, and she said it could take 6 weeks for the swelling to go down, icing the knee two or three times a day. She was right, it did take that long. I stopped running over that time and did the strengthening exercises she gave me. I also did a gait analysis and got new shoes, even though my old ones were only a few weeks old… 🫤 I’m pleased to say my knee got back to normal and I have now reached week7 of C25K! 😁😁 I thought I might not be able run at all (I’m 60 btw), but I’m so pleased my knees are working OK again. Moral of the story - don’t try to run fast too soon and if you feel any twinges when you get home sit with an ice pack on your knee for 20 minutes. Looking forward to my first Park Run in a few weeks!

[Remus71 Graduate]

I had the same problem so on the advice of a running friend I bought new trainers and the pain stopped and had been fine ever since. I do make sure I have rest days and always do the stretches before and after each run which has also helped

[Vragtes Graduate]

Sorry to hear about your knees.

Strangely, during my 8km run yesterday, my left knee started hurting. Firstly I slowed down but then had to walk as the pain was still there. Walked the rest of the way home.

After stretches and a shower, I rested the knee higher than my hip and strapped it up. It hurt, mostly going down steps.

This morning it feels better. I’m due my second (of three) runs of the week but may skip Wednesday’s run and see how it is on Friday.