runners knee

[Runningwild5]

Hello. I am new to running. I have got to week 4 of the programme and really enjoying it. I always look forward to going on my next run. But my knees have started hurting and from what I have found online, the pain I’m experiencing is known as runners knee. I have found strengthening exercises that are recommended so have started doing them. But just wondering if anyone has any other practical advice. Having now discovered that I like running, I really don’t want to stop. Thank you for any advice you can give me 😊

[T2runner Graduate]

I am having similar problems with my knee, have been looking at knee support, nothing fancy but hopefully a bit more comfortable, I did try smaller steps, but can't manage to mentally change the pace.Good luck and I will keep an eye open for the advice you get.

[Runningwild5 in reply to T2runner]

Mmm.. I was wondering about getting a knee support. Let me know if that helps.

[Oldfloss Administrator Graduate]

Ouch...these knees...they can be a real pain. But when you think of the impact on them..well, we have to take care of them.Lots of exercises for knees on the S and F forum..including the one many of us use and have used..

NHS knee exercises for runners.

There is a link in the FAQ post on How to run C25K.

Also, try as you run, to land lightly. I call it kissing the ground with your feet!

It can if you can do that. reduce the impact on your knees as well as your ankles and shins..

I'll seek out some more links for you.

[Runningwild5 in reply to Oldfloss]

Thanks for the link info. And for your speedy reply 😊

[Oldfloss Administrator Graduate in reply to Runningwild5]

nhs.uk/live-well/exercise/k...

and here too

healthunlocked.com/strength......

[Runningwild5 in reply to Oldfloss]

Perfect. Thank you so much 🤗

[Yesletsgo Administrator]

I found knee supports helpful when my knee played up. Also, if it's painful at night a painkiller (paracetamol or ibuprofen if you're ok taking them) can help a lot. Good sleep will help everything 😁

[Runningwild5 in reply to Yesletsgo]

Good to know. Thanks for the advice 👍🏻

[Wakeytyke Graduate]

Hpefully, all the comments are helpful. Just another point, if the pain is on the outside of the knee it could be the IT band. I was experiencing this when I tried to start running about 8 years ago. You'll find plenty of information on YouTube.

I went to my doctor and was referred to a physio and it sorted it out - as you say, mainly strengthening exercises.

I did C25K during the first lockdown 5 years ago (when I was just coming up to 60). I've kept it up ever since and do a regular three runs a week - I can't recommend C25K highly enough!

Good luck and I hope you manage to solve it soon 😀

[Runningwild5 in reply to Wakeytyke]

Thank you. That’s very positive. I really want to keep up with it too. I want to be able to run 3times a week for the rest of my life if I can. It feels so freeing.

[ZannahMette]

Perhaps look beyond the knee. My personal issue, discovered quite accidentally, was uneven leg length. Custom orthotics at the age of 70 have appeared to eliminate the niggles experienced after more vigorous activity and a few more things as well! It was the eyes of an expert that looked at me as a whole person and knew what to tinker with!

[Runningwild5 in reply to ZannahMette]

Excellent advice. Think I have assumed, possibly incorrectly.., that I can just improve my fitness by myself. But on reflection, I think I need advice. Thank you 😊

[JeremiahObadiah Graduate]

Were it me, I would take a couple of extra ‘rest’ days between runs. Do some less knee intensive exercise on the rest days to allow recovery. It is better to lengthen out the running programme than to derail it by causing strains or injury.

Make sure, when you do run , you warm up , run really slowly and then cool down and stretch afterwards. The slower and more gradual you can manage the better for your stamina building at this stage.

You don’t want to lose the momentum and joy of the programme but nor do you want to rush through it without giving your body time to adjust gradually to what you are demanding of it.

[Runningwild5 in reply to JeremiahObadiah]

You’re so right. I think I am too impatient to progress in the programme… Strength exercises on the more abundant rest days is , I think , the way forward. 👍🏻

[Wawacito Graduate]

I had knee problems as well when I advanced in C25K. This was due to two issues: Insufficient shoes and overdoing it.

A different pair of running shoes with a higher level of cushioning help massively.

I had two incidents where I developed a Baker cyst (left knee) respectively couldn’t move my right knee anymore. In both cases I had gotten carried away an had run for longer then I should have. Rest and physio helped. Additionally I got insoles fitted for my runners which help immensely.

As someone else already mentioned: Some if us need more rest days between runs. Depending on the length of my runs and my overall condition I fare great with two rest days, at times three.

[Runningwild5 in reply to Wawacito]

That’s good advice. Thank you. 😊

[Cmoi Graduate]

One thing nobody else appears to have mentioned: you're advised not to run through actual pain (as opposed to discomfort) as it's likely to exacerbate the problem.

You might need to take a break and/or get professional advice, including on appropriate exercises and what type of support, if any, you need.

[Yesletsgo Administrator in reply to Cmoi]

You're absolutely right to mention this Cmoi . There's a difference between a niggle, an ache and actual pain. The RICE routine (Rest, Ice, Compression, Elevation) will sort out the first two a lot of the time and if things don't improve within a week or so of not running see a doctor.

If it's an actual pain you should just make an appointment to see a doctor asap (and do RICE while you wait).

[Runningwild5 in reply to Yesletsgo]

Yes you’re right. I will try the RICE routine. Thank you 👍🏻

[Runningwild5 in reply to Cmoi]

Thank you. Think I am too impatient to run again.. but I will take your advice. 👍🏻

[Yesletsgo Administrator in reply to Runningwild5]

It's better to take a little while and sort things out than to run too quickly on an injury and be out of action for weeks or months. Trust me, that's even more straining of the patience.

[Runningwild5 in reply to Yesletsgo]

I know you’re right. Just so frustrating…🙄

[Runningwild5]

But yes, I will have to be patient.. and sensible.. Thank you for your reply 😊