Knee pain

[Sunny27]

Hi everyone new here any help be so so welcome I’ve started couch to 5 k on week 2 my knees started being very sore after run second week first run next day at work knees unbearable pain rested for 4 days . Started again knees unbearable pain aching sore to touch inner knee feels like a bruise last night the pain kept me awake tried icing , ibuprofen gels and I had knee support on I really want to finish this I know I need to rest I feel it is runners knee . Any advice ??? Worried I am not going to be able to finish this I love running it’s been so amazing to start we have a beautiful park near us to amazing trails .

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Knee pain is caused by the impact of running.

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.

[Sunny27 in reply to IannodaTruffe]

That’s great thank you

[nowster Graduate]

One reason for joint pain might be the way you're running. If you're landing the feet with the full force of your weight on the heel, with a straight leg, that force causes a jolt up through the bones and joints. This is called "heel striking" and should be avoided.

It's better to land the foot almost flat or slightly forward on the ball of the foot, then fractionally later putting the weight on the heel.

Ideally, the foot should land under your centre of gravity, or slightly behind it, with the knee very slightly bent. This allows the muscles and tendons to act like shock absorbers or springs.

Counter-intuitively, very heavily padded/cushioned shoes can cause joint problems because you don't get the feedback from the foot that would cause you to naturally adjust your gait for least discomfort.

youtu.be/kQ5wQ5NPKw4(Not working as expected?)

[Sunny27 in reply to nowster]

That’s so helpful thank you I do feel my form is off . Will rest and then work on form thank you