knee problems

[Cbll]

Hi, I’m on w4 r1 and have had strange feelings in my knees after finishing the last couple of runs. Not pain exactly but niggling feelings. I don’t get any issues whilst running just once I’ve stopped.

Is this to be expected as new to running, although always walked regularly, not sure if I should rest for a while or keep going. Any advice would be very welcome. Thanks

[MissUnderstanding Administrator Graduate]

Welcome to the forum! What you’re saying sounds like how I’ve felt as I’ve increased my running too. Your body is building strength in your muscles and tendons, and maybe that could what you’re noticing as you’re recovering from the runs. I’d keep an eye and if you’re experiencing pain, definitely don’t run through that. I think when we start running, it makes us hyper aware of everything that’s going on in our bodies! The other thing to consider is whether your running shoes are up to the job.

There would be absolutely nothing wrong with taking extra rest days if you think you need then. Adding in strength and flex work will help support your body and make you more resistant to injury. We’ve got a sister forum here…

healthunlocked.com/strength...

You’ve made great progress getting to week 4! Hope you’re proud of that. If you haven’t already spotted it, there’s a guide to the programme here with lots of helpful hints and tips.  Well worth a read.  Most important is keeping it slow and steady at a pace where you can talk in full sentences without gasping.  Most of us go too fast!

healthunlocked.com/couchto5....

Really good luck for your onward journey 🏃‍♀️🏃‍♀️🏃‍♀️

[Cbll Graduate in reply to MissUnderstanding]

thank you, that’s really helpful

[Comte Graduate]

You should just rest for a few days, or however long it takes. As you are new to running it takes time for the body to adjust especially as with this programme C25K you are continually increasing the effort required for the runs. Good luck with the rest of the programme. 👍👍👍

[Cbll Graduate in reply to Comte]

great thanks

[Instructor57 Graduate]

I would absolutely agree with everything MissUnderstanding had said .I used to have knee niggles when I first started (as do many others)

I actually found the knee strengthening exercises mentioned in the program guide really helped me , and as I increased beyond C25k I found regular squats certainly helped

[Cbll Graduate in reply to Instructor57]

Thank you I’ll give some knee exercises a go

[Oldfloss Administrator Graduate in reply to Cbll]

They pay dividends!

[Skiddle1 Graduate]

Good pair of running shoes following a gait analysis to make sure you have the right support and definitely a warm up prior to a run and cool down stretches afterwards will help prevent injury. 😀 keep going.

[Donovan7 Graduate]

I'm not one to advocate medication generally, but I had pain around both knee caps exactly at week 4. Even had trouble with stairs. I postponed the next run for about a week, and took an Aleve (naproxen sodium) in the morning most days and in a week my next run did not result in the knee pain. I hope the suggestions here will help you run without the pain.

[Cbll Graduate in reply to Donovan7]

Hi, thank you, I went and had gait analysis and got fitted with a great pair of running shoes which seem to have helped already