Knee pain at early stage

[Runningbird1]

Hi runners,I've just started my training in 5k. Unfortunately I didn't have the right shoes in first two days. I have knee pain now that delays me in my further training. I really enjoyed being outside and feel the achievement every time I did the training. Is there any advice from you? Can I carry on or should I rest?

[Cmoi Graduate]

Rest and give your knee time to recover, don't run through pain as that might exacerbate the problem. In any case, what's the rush? You potentially have decades left in which to run.

Have you had chance to read the How to run C25K guideOldfloss gave you the link to the other day? If not, now's the time!

[Runningbird1 in reply to Cmoi]

Thanks very much for your advice. As a novice I take all good suggestions. This is how I learn. 😊

[Yesletsgo Administrator]

Definitely rest, running when it causes pain is a bad move.Raise your leg while you rest. Ice helps. Try putting a compression bandage on the knee. Take a painkiller if you need to, especially if it's keeping you awake at night.

If it isn't back to normal after about a week seek medical advice. Knees are very complicated so don't mess with them.

[Runningbird1 in reply to Yesletsgo]

Thanks very much. I'll do that. 😊

[grumpyoldgirl Graduate]

If you can walk without aggravating the knee, something you can do to keep in the zone is to use the Active10 app, and go on regular timed brisk walks. It's literally ten minutes, it keeps you in the routine of heading out of the door, and you can build up in the same way. It's often recommended when c25k would be too much, and a gentler start is needed.But, only if and when it doesn't hurt the knee!

[Runningbird1 in reply to grumpyoldgirl]

Thanks very much. Yes , i think this is what I will do when my knee gets better. I love to be outdoor. Good for my body and mind. It's my time. 😊

[nowster Graduate]

What made you conclude you didn't have the right shoes?

While you're recovering, do read the guide: healthunlocked.com/couchto5...

It's possible your way of running might be making it worse. In particular, overstriding and landing on your heel can be hard on the joints.

Rest, Elevate, Compression, Ice, gentle Movement.

If it doesn't feel better after a week, there may be something that needs looking at by a trained professional (eg. GP, physio).

PS. A small amount of discomfort in the joints does happen in the early weeks of starting exercise like running, especially if you weren't that active before. It happened to me, and I was about the same age you are now when I started. Give yourself time for your body to adapt to this new thing.

[Runningbird1 in reply to nowster]

I was wearing walking shoes that were quite stiff. I originally started to walk as an exercise, but then I discovered the c25k app. For out of interest, I started to listen while I was walking, and I went along with it. That's why I'm probably injured my knee. Since then I have bought proper running shoes but I need to recover before I can train properly.

[nowster Graduate in reply to Runningbird1]

I have heard of someone doing C25K in wellies. 🤣

My own shoes are unusual (see profile pictures). 👣

[Runningbird1]

Now that what I called natural running 😄

[NorwegianWood Graduate]

Take a rest. Buy the best runners you can afford. Good ones are a delight to run in. Don't use them for normal use - they are too good for that.

It's probable that you need to enter into running more gradually.

Even after doing C25K and None to Run a few times some years back and 12 months of ParkRun (now at 70) I'm learning that it's not all about speed. Take it as slow as your muscles and joints can accommodate. When the signs are good increase the stress and tempo, but health is the key indicator as to whether you can handle more.

[Runningbird1 in reply to NorwegianWood]

Thanks for your advice. I just bought a pair of road runners from Adidas. My route is mainly concrete thats why I coose them. Benefits of January sale. .They will be amazing. I'll treat them like treasure 😊

[Teresa1632 Graduate]

Rest for a couple of days. But stay mobile by walking too. Also strengthening exercises will help to build your quads & calves. There are loads on here, plus the NHS site provides really good examples that are easily done at home. nhs.uk/live-well/exercise/k... patient, and good luck!

[AKatieD]

If it keeps coming back, consider HRT if that is relevant to you as oestrogen stopped my knee pain dead

[Runningbird1 in reply to AKatieD]

Oh wow. That's a thought. Thanks 😊

[Shuffledaway Graduate]

First time I went running I got bad pains in both knees at the front. I was told that they were normal for first timers. I was 53 at the time.

I would keep moving, doing brisk walks as someone else suggested. Also some strength training is a good idea to strengthen the muscles in the legs, bum and around the knees. This definitely helps.

Keep on going!

[Runningbird1 in reply to Shuffledaway]

Sounds good. Thank you. Will do that 😊

[drl212 Graduate]

Definitely give it some rest! If it doesn't improve, you might want to see your physio or other medical provider. And do wear proper shoes...they can make all the difference...

Keep us posted.

[Runningbird1 in reply to drl212]

Thank you. Will do 😊

[Mojoxxx Graduate]

The advice I was given by a very experienced PT was if it’s an ‘oooh’ pain, keep using it but maybe dial it back a bit and listen to your body. But if it’s an ‘oww’ pain, stop immediately, rest, ice, recover etc etc. Good luck on your running journey, being outdoors and free exercise, nothing beats it. Also, Vinted is a good place to find decent preloved shoes. Generally people go up at least a size for running shoes too to give your toes space.

[Runningbird1 in reply to Mojoxxx]

Thanks Mojo , great advice 😊