Knee pain

[Nonrunner87]

I am on week 4 of the couch to 5k (have never run before) and I have started getting a pain in my right knee.

It started after a run last week, I didn’t feel anything while I was running today but again it is hurting this evening. When I kneel on it the pain is quite bad but also when walking I can feel it too but not as severe. Should I be worried??

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Knee pain is very common for new runners, so do all you can to minimise impact and strengthen your knees. Rest up if the pain is bad.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[GoldenGirly Graduate]

Hi! I had exactly the same at exactly the same time. I found going back and repeating week 3 really helped but I had to rest for a few days first. Ice your knee also and take ibuprofen. I then bought knee supports and haven’t had a problem since. Good luck!

[Hidden]

Do you have good shoes? Have you let your feet be checked in a running store to find the right shoe? I just ask, because I myself have just bought shoes on look and I got knee pain myself too. I have flat feet and I bought a pair of arch supports, which helped with the knee pain. But I am planning on going to a running store where they do tests on a treadmill and plate and such to find the right shoes for you.

[Frenc Graduate]

Hello Nonrunner87! Same as Goldengirly, I had the exact same at about the same point. Then it went. I had to think it was my body adapting, so I hope it’s the same for you. Knees are fine now. 🏃‍♀️😀

[jmozz]

Pain is an indication of a problem so I would rest until it's better. It could be runners knee (Google it) or could be your shoes/feet. If you have flat or pronated feet the weight of your body doesn't distribute evenly when you run and can result in pressure on a part of the knee. Maybe need to try insoles or diff shoes?