I have just completed week 3 but have developed very painful knees - they are painful even when I am just walking.

[ceg23]

The pain developed at the end of week 2. I don't want to give up on the programme. What should I do? I am using Deep Heat. I have stopped running every other day, but am usually off again after a break of two days. I am running through the pain, though it doesn't always feel as bad when I have been running for a bit. As soon as I start to walk it feels very bad.

I am 5"9, and a very healthy weight for my height.

[mattaitch Graduate]

Hi

I've had trouble with my knees too, but the good news is that I only have the last week 8 run and week 9 left to do.

First off, don't run through knee pain, you are much better to take a few days off until they stop hurting. I've had gaps 20 days between runs and still managed to keep up with the course.

The consensus is that it usually isn't the knees that are the issue, rather it is going to be due flat feet (overpronation) or uneven muscle development in the upper leg. For the 1st issue make sure you have shoes that correct any overpronation. Look for a place that sells running shoes and ask for a "gait analysis", they may cost a few quid, but getting a proper pair of running shoes is worth it. If you can go and see a physio, but at the very least google "knee strengthening exercises", and follow some of the advice and videos that brings up.

I'll dig out some links for you that are like the exercises my physio gave me

[mattaitch Graduate]

I suggest trying some of the knee strengthening exercises on this YouTube channel

youtube.com/user/nhsboltonp...

which are very similar to the exercises that my physio gave me to do when I went to see him with my knee issues during week 4

[Beads Graduate]

The only thing I can add is that way back when (and I mean way back) when I was doing karate we were told never to use deep heat on knees, it's for muscle ache not joint pain.

[mattaitch Graduate in reply to Beads]

yes I forgot to mention using cool packs, I got a big blue splodgy thing that I use if I get a twinge after a run. Much better than heat or embrocation