Hi, so I've just turned 50 and decided to get fitter (I'm not entirely unfit, as I swim twice weekly), anyway I'm just about to complete W3 of Couch to 5K and my knees are really sore. I've had a gait analysis done, which was neutral but I am generally heavy footed. Is my knee pain just a case of me getting used to running and it will get better as time goes on ?? I did run with a neoprene sleeve on yesterday, which helped a bit. Do I just need to do strengthening exercises for my knees or is it just a time thing ??
Any advice, thanks in advance ??
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adnewg73
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Well done for getting to week 3 theres lots of reasons for sore knees and one is you are asking more of them than you have before. I'd suggest taking 2 or even 3 days off between run days, and take small steps landing mid foot not on your heel, the main thing is a few aches are ok but dont run in pain, only you know how you feel, if they are still sore get them checked out though. Any advice you find here isn't medical and we are all different so if they continue being sore do see a doctor
🍏 You are almost instinctively answering some of your own questions. There are always a few niggles when we start a new exercise regime.. however if you are following the program guidance you shouldn’t be experiencing pain. So…
REST until the pain subsides, the runs must wait.. while you are resting from running swim or gentle walks.. Elevate & ice if necessary.. Drink lots of water and read the FAQ in the link I will send you.
Once the pain has gone ease back in to Week 3 ensuring you are running very slowly and easily.. if there is any further pain, consult a physio or your GP before continuing. DO NOT ever run through pain or with pain without a medical consultation.
Take tume off and see what happens. Sit with your feet up, maybe use an ice pack. The sleeve is a good idea. I find it helpful to take a couple of painkillers before bed, that way you'll sleep better which always helps.Give yourself a week and if it's still painful see a doctor or a physio. Targeted exercises can make a huge difference.
I agree with previous commentators, being a sufferer from knew pain myself - and have been since my teens (ruined them playing volleyball).
They come and go for me but when I feel them more regularly, I’ll make sure to wear some kind of compression (bandage, sleeve, tape), and pay extra attention to any sensation when running. And don’t forget about the rest.
The knee is a complex mechanism so if you’re not sure, see a doctor. Better safe than sorry.
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