Help

[Nobby007]

This may sound a silly question but I’m trying to get back into running I’m suffering from bad knees for a long time I can’t do squats as it really hurts is they any recommendations

[nowster Graduate]

Do you actually need to do any squats?

[Roxdog Graduate]

There are lots of other ways to strengthen knees, including leg raises, standing on one leg, very shallow squats etc. Or maybe a physio appointment would help? I have arthritis in both knees, but running has actually helped them a lot. However, if you're in pain, best to get a good exercise plan in place. Good luck

[Yesletsgo Graduate]

See your GP so you can check what the underlying problem is as it may need a medical approach. Your GP may be able to refer you to a physiotherapist, I only had to wait 2 weeks to see one on the NHS as my surgery has their own. Otherwise, if you can afford it, the money you'd spend to see one privately would be very well spent. There are lots of exercises for knees but it's very important that you do the right ones for your particular knee problem.

[IannodaTruffe Mentor]

These are the knee strengthening exercises recommended by the NHS for runners nhs.uk/Live-well/exercise/r...

They don't all involve squats.

If that movement is too painful then you need professional medical advice from either your GP or a physio.

[BrokeyNotSoBusted Graduate]

As others have stated, I would see a physio if your knees are causing you pain (could do a self referral but seeing a GP might give opportunity to cover anything else you might be concerned with also).

Further to the strengthening link posted above I would start with regular walks (25-30mins) until you feel quite comfortable at a brisk pace. Will help you build up and stretch out before moving into the programme to help avoid early injuries. I've already encountered someone that jumped straight in and got injured during second run of week 1 (wasn't bad but set him back a almost a month before he felt comfortable to try again).

[Oldfloss Administrator Graduate]

Welcome!You have had some great advice and links to where their are exercise for no squats! Bodyfit with Amy does a great 16 minute legs routine ( no squats in sight)

[SlowRunner46 Graduate]

I have had a bad knee for the last 2 years, seen a physio and done every knee exercise imaginable to no effect. Having put on a huge amount of weight I felt that I could not hold off starting C25K again. I’ve tried to adjust my running style, slowing my pace right down and bending into my knees more. I’ve just competed W2R2 this morning and no knee pain at all - still can’t do squats though!!! If I walk it hurts - but running ok!!! I’ll keep going for now and hope for the best 🤞🏼

[Yesletsgo Graduate]

One word of advice gained from bitter experience, doing planks is absolute hell on your knees, my physio told me to avoid at all costs. Likewise any exercise that hurts, there is usually an alternative that's equally effective that will be comfortable. A physio can give you expert guidance and personalised exercises that will be the best for you.