Strengthen knees

[Ninna]

I’m on week 4 and just about to do run 2. I started the programme because I read that jogging is good for strengthening knee. This was new information for me as a previously thought that running would damage my knees. My mother had knee arthritis and has had two knee replacements so I want to try everything I can to avoid the same.

I’m a little knock kneed and I’m aware that whilst running I have to focus on form. However, my knees have been a little more ‘noisy’ when climbing stairs this past week. I’m enjoying that challenge of C25K and I’m positive about becoming ‘a runner’.

Has anyone else had knee changes that have improved as they’ve continued running?

[CBDB Ambassador]

yes, definitely. My knees are stronger than they’ve been for 10 years! Before starting to run, I really struggled stepping up on a chair (for getting something off the top shelves, for instance)

That is a thing of the past now.

[Ninna in reply to CBDB]

Thank you. That’s good news.

[Oldfloss Administrator Graduate in reply to CBDB]

My knees too,. great shape

[nowster Graduate]

"knock kneed" could be a sign you over-pronate (flat feet). Have you ever seen anyone about that?

[Ninna in reply to nowster]

Yes, as a child and now I have quite defined arches. Thank you for your reply. 👍

[Oldfloss Administrator Graduate]

Well done you and please do take a look on the S and F forum for knee support ! ( Pardon the pun)!

[mickimauser11]

I would first have my knees checked if there is another issue otherwise you can add damage ( I did)

[Madwife60 Graduate]

Absolutely- I have had bad knees for years not helped at all by being 4 stone overweight for about 20 years. Limped to a chiropractor who ever so professionally suggested I shed the timber and scanned my knees. I have arthritis and he recommended running g and exercise to build up muscle to support the knees. Fast forward 6 years - 4 stone lighter and they may sound like old floorboards but they are much better and I’m No longer looking at knee replacements. Take it slow and steady and make sure you do good stretches and warm ups and strength exercises. Good luck

[Ninna in reply to Madwife60]

Thank you.

[drl212 Graduate]

Well done on getting to Week 4 and all the positivity...

Keep us posted...

[Yesletsgo Administrator]

Another positive story here - I took up C25K at 63, osteoarthritis in my left knee after a motorbike accident 40 years earlier. Like you I thought I shouldn't run but it's been transformative. Virtually no knee pain in the 4 years since, though practically every other ligament/tendon in my lower limbs has caused me grief when I've overdone things or otherwise been silly.

My username used to be 'Oldbadknees' but I changed it because it seemed very unfair to these poor longsuffering joints who have served me so well

[Ninna in reply to Yesletsgo]

Amazing. Thank you.

[Fasterthanshizu Graduate]

And here's another one... after demonstrating my loudly clicking knee to my GP, getting a MRI to check it out, I was advised to avoid impactful exercise because it would damage my knees further. I got quite miserable as my legs got weaker and the clicks got louder. The diagnosis was arthritis behind my patella, stopping it from sliding smoothly.

A few years later I read some more recent research, suggesting running was more likely to be protective than harmful. I checked it out with a sports physio and very cautiously embarked on C25K. Five years on, a huge improvement - no more clicks and I can jump off a chair again without falling in a heap.

Based on my experience I'd say it's well worthwhile talking to a sports physio as everyone's knees are different and what suits one might not suit another. Also, caution, don't get over-enthusiastic. Running strengthens knee joints, but it happens very gradually and you might be more vulnerable to injury in the short term.

I hope it works for you as well as it did for me, and you continue to enjoy the journey.

[Ninna]

Thank you.