I used to run couple times a week up until a year ago when I started getting knee pain on one leg only. After usual delays getting X-ray etc I have finally been diagnosed as having osteoarthritis. I’m 63. I have been walking now and again but for some reason I’m too frightened to run in case I’m damaging it further or it gives way! I know it’s a common complaint for someone my age and my gp says exercise is a good thing but I seem to have a mental block. I’d love to get back to running if only short distances for my physical well-being but especially my mental health as I’m feeling so low at the moment. I’d welcome any advise from fellow sufferers thank you
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Bunny55
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Hmm....that's a tricky question, you have to follow doctors orders, I bet loads of us here will have different opinions and none of us medically trained to advise. Many years ago my mum was told not to walk or stand once her knees started to get arthritis but since then guidance has changed.
Personally I'd go for a daily short walk and see how it feels while waiting for medical guidance, and see a sports physio if you can.
Thank you for your reply yes I agree advice given by doctors differs greatly now rather than resting remaining active is recommended. The physio I see has endorsed that and suggested more walking but to try running short distances to see how I recover. So maybe I just need to brave it!!
In that case, I wonder if you tried something like, walk 10 steps then run 5 steps slowly and carefully, you could do that for saying 5 minutes, then take a couple of rest days and see what it feels like
🍏 Good advice already given here. If you have the go ahead from your medical experts to run, then starting C25k at a snail pace is a great idea. Take extra rest days where you just walk if needs be, support your running with strength and flex & enjoy being out & about! There are plenty of us snail 🐌 runners here to testify how wonderful life is in the slow lane. Let us know how you get on. 🤗
I have arthritis in one knee as a result of an accident when I was in my 20s. I did C25K 3 years ago, having done lots of reading around the subject of whether this was a good idea. Like you, I'm in my 60s and for the last 40 years had been told that running was definitely going to damage things.
Well, 3 years on I can report that the knee is better than it has been for a very long time! There was some discomfort in the beginning and I took medical advice (paracetamol was the answer!! 😂). I've pulled various tendons at times but my knee - happy as larry!
C25K starts very gently. You can repeat the runs each week until you're comfortable, take extra days off, take as long as you like. The aim is to get you running safely for 30 minutes (very few of us actually cover 5k in 30 minutes so don't worry about it).
To keep yourself safe my top tips are:
-get properly fitted running shoes from somewhere that knows about running. They make all the difference and will not only make running easier but should protect you from various possible running problems. If they feel expensive, just think how expensive it is to take out a gym membership and not go!! And if you decide running isn't for you at least you have some nice trainers
-don't run on hard surfaces. Stick to grassy paths (or if you prefer it, a treadmill). You'll be subjecting your knees to a lot of impacts, they'll be softer on grass and help you to toughen up gently, if you see what I mean
-if it hurts, STOP. Don't try and run through actual pain. I'm not talking about the gentle ache that tells you you've been working hard, I'm talking about when it hurts. If, and it's definitely an if not a when, it happens, get medical advice.
-finally, if you're finding it difficult, smile. It really helps.
You sound like you're in a very similar place to where I was before I started: worried about injury, feeling a bit old, worrying that it's all somehow going to go horribly wrong. Believe me, the hardest bit is starting that very first run. It gets easier and easier, honest.
Let me know how you get on. Osteoarthritis doesn't mean you have to be sedate all the time
Thank you so much for sharing your experience I actually feel quite emotional after reading it. Not in a bad way but because you sounded like you really understood how I’m feeling. Most people, family included and those who ‘don’t do running’ just want to dismiss my feelings around being fearful, and say don’t do it then. But as you know working through the c25k takes time and commitment and I managed a 10k some years ago and so now thinking I can’t do this running thing anymore and feeling old doesn’t do much for my mental health!!
So I’m going to take your advice . .. go at a snails pace and see how it feels. If ok with you I’ll let you know in a few weeks how it’s going. Thank you ☺️ 🐌
Thanks Bunny55 , please let me know how you get on. The advice on running and arthritis has really done a pivot these last few years so let's hope it works for you too.PS my osteoporosis has been downgraded to osteopenia as well, so this running lark really can work miracles 😁
Hi I hope you don’t mind me getting back to you but I wanted to share…
I took onboard all your advice and your post greatly motivated me. So 5 weeks ago after starting the C25k again I started to gently increase my runs with less walking in between. My whole body ached but I knew this was just my old bones and muscles complaining at having to work again. As for my knees well, yes they ached but not to the point of my being in agony. I did gentle stretches once home and used some muscle soothing cream before sleep.
So today’s news I managed a slow 5k with only one v short breather, in 37mins. I am so chuffed I feel really inspired to carry on and hope to do the park run in December. I wanted to thank you and the other posters for giving me the confidence to try to run again and I’m so pleased I did as I really enjoy being out in the fresh air and keeping fit.
The first few weeks were definitely the toughest for me too, years of being a slob meant that regular running was a huge adjustment. I'm really glad that your aches and pains are under control, taking things slow and easy is key.
Well done on the 5k, 37 minutes is very respectable, if it was me I definitely wouldn't consider it slow. Having a breather is sensible, after all it's about enjoying the run not pushing yourself to uncomfortable limits.
If you check your local Parkrun it shows the times that people take to run the course and 37 minutes will definitely not be anywhere near the slowest.
It is so heartening to hear that you are making such brilliant progress because you actually sounded like you might be tempted to give up in your original post Keep at it, it will get better and better!!
One thing I do to test my legs is to do a longer walk but occasionally jog between a pair of lampposts on the road and then keep walking. They're usually no more than 50 metres apart in a town.
When I was recovering from a nasty ankle sprain my physio recommended starting by jogging for no more than ten seconds out of every minute for a maximum of ten minutes, then gradually increasing (over a few weeks) that proportion by about five seconds each increment. You can do that with any watch that shows seconds.
Remember that jogging can be as slow as you like. The only difference between running and walking is that in running both feet are off the ground at some point in the stride. When walking, there's always at least one foot in contact with the ground. It's also perfectly fine for your running speed to be slower than your walking speed. Going backwards is not recommended: you're more likely to bump into something.
I have osteoarthritis in my right hip and left foot. I began an online exercise programme called Joint Academy a couple of years ago and I saw such an improvement that I asked the physio whether she thought I could try running. She said to give it a go, but get good shoes, run slowly and not to run in pain. I completed C25K with my husband in May of 2021 and have been running ever since. I really enjoy it and take extra rest days in between plus I do Pilates to help strengthen the muscles that support the joints. I’ve had people tell me I’m mad especially if I have a couple of weeks when my joints are worse, but it’s never come from physios who are all for me exercising. I definitely think it has benefited me enormously.
I'm in a similar position. I stopped running last year when I hurt my knee doing fast lunges with my knee rolling inwards (I have OA in both) then I put on weight - worst thing for knees. I'm doing C25k again - just done week 7 so back to the long runs which I was so nervous of. I'm a lot slower than I was before and I take painkillers. My knees hurt a bit whilst I'm running but my rule is that as long as they are sort of ok when I stop then I'll continue. Doctors tell me to stop the impact activities I love and take up ones I hate. Well, that won't work. What I have done is add in some activities I'm not so keen on such as spin. Plus loads of stretching / yoga. I believe once I've taken off all the weight I'll be OK. Oh, and most important - knee support sleeves. I just bought the one Djokovic was wearing at Wimbledon! Best of luck.
lots of good replies here…especially from YesLetsGo.
I have ‘niggly’ knees, but have successfully worked my way through C25k with no issues. I bought some knee supports and always wear them and do proper warm up and cool down stretches. I also treat myself to an annual visit to a local sports shop with gait analysis and buy decent trainers!
I won’t deny I’m often stiff in the mornings, and I can hear my knees creak when I go up and down stairs…but I’ve never had any pain when running…it’s more like slow jogging in my case!
Don’t forget that it’s your plan…repeat weeks if you want, take 2 or more rest days if you want (I often take 2 between runs)…and enjoy!
tbh I haven't run for well over a year due to pains and sprains in my ankles and feet. I was up to 10k at one stage but pulled my achilles. Now at 71 I keep putting off the running although I am back up to 9 mile walks in the Moors. This post has inspired me to start C25K again and crack on. I have put half a stone on this year even with changing to cycling so time to get it off. Ta
I used to run and really enjoyed it but now, like you, the osteoarthritis has slowed me down, however, I now do a brisk walk. I don't have the pounding on my joints anymore and I still burn the calories and get fresh air and greet the neighbours. We have a very friendly neighbourhood.
Your GP is right recommending exercise which can ‘slow down’ further deterioration but there is a fine line between that and over doing it which can worsen the situation. Have you considered low-impact exercise as an alternative? Swimming would be the ideal one minimising impact on the knee and joints generally and great for improving overall fitness. Cycling is another one which can also help maintain fitness level whilst minimising impact on the knee compared to running. However, if you do decide to start running and again… would recommend investing in the best footwear for your running gait and taking a short, and very gentle leisurely pace. Hope that helps and good luck. 👊🏽
When I was deciding whether to do C25K I was worried about the high impact of running causing damage. There's evidence (sorry don't have time to look it up right now) that when the damage heals it makes the knees stronger. Obviously you have to be careful, which is why I suggested running on grass, wearing the right trainers and not running when injured.My personal experience has been really positive, my knees have definitely become less painful and troublesome since I started running 3 years ago.
thank you so much to everyone who replied to my post relating to my arthritic knee!!
I have taken onboard all advice, had a new pair of trainers fitted, planned a route that is mainly grass, I’m going to do a kind of c25k so I walk when I feel I need to. I’ve bought a well fitting knee support and a new bra to cover all needs!!
So I’m setting my alarm for 6.30am tmro so I’m out the door by 7am while it’s cooler. I feel I’ve got you all with me, my confidence has risen as others have reassured me they have continued to run despite arthritic knees or replaced hips and injuries. So I’m looking forward to a slow run tmro and will keep you all posted, thanks again xx
hello Bunny55 , just dropping a link here to our sister forum which is all about walking. Many of our runners are also forum members on there. It might help by feeling connected whilst on a running break. And of course as others have said, if your body allows, a few meters of running in your walks might be a way to suss out where your body’s capabilities are. Link here healthunlocked.com/active10
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Wk 8 run 2 and lost my confidence
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