Running & Sore knees question

Trishfitz78

I started the C25K a couple of weeks ago. Last Saturday I did my best pace so far (only on week 3 so far) but when I got home my knees (and even my ankles) were aching really bad. (I road run as I really enjoy it and it's super convenient).
So I took a break but my issue is that even today, 6 days later, my knees still 'twinge' even just walking!! I've just bought a new pair of trainers that I think will give me better support but should I just continue to rest while this gets 100% better? Could I have done some proper damage or do I just need to rest them? Would anti-inflammatories do any good?

I'm freaking out a bit as it really keeps me motivated.

IsaackGMOON

How much do you weigh OP? I'm not sure how common it is, but being overweight can be more taxing on the knees.
What is your foot strike? Mid foot, toe or heel strike?

Trishfitz78

I'm 168lb now so I've a way to go but not massively heavy.... Managed to finish the C25K 2 years ago just before I got pregnant with my little girl so thought getting back into it would be ok
Not sure about my foot strike, the girls in the sports store today did a gait analysis and said my feet turned in a bit and I needed a little extra support, so I got a pair of new balance trainers..... looking forward to giving them a go when I can!
Any advise appreciated!

IsaackGMOON

Trishfitz78 wrote: »

I'm 168lb now so I've a way to go but not massively heavy.... Managed to finish the C25K 2 years ago just before I got pregnant with my little girl so thought getting back into it would be ok
Not sure about my foot strike, the girls in the sports store today did a gait analysis and said my feet turned in a bit and I needed a little extra support, so I got a pair of new balance trainers..... looking forward to giving them a go when I can!
Any advise appreciated!

Well, when your shin splints are recovered, I highly recommend that you video yourself on a treadmill (if possible) or have someone record your feet hitting the ground.

Chances are you're heel striking due to wearing running shoes; it's just biomechanics really. I'm not the best at explaining it;

If you were to ever run without your shoes on, you'd notice that you run differently. You'd either run with a mid foot strike or a toe strike; because landing on your heel would hurt because of the impact of the ground. With running shoes, people tend to run with their heels because the heel 'comforts' the strike to a degree... but the impact shock goes up your leg.

Trishfitz78

will do, guess I'll have to just rest up a couple more days!
Thanks

IsaackGMOON

Trishfitz78 wrote: »

will do, guess I'll have to just rest up a couple more days!
Thanks

Make sure they are completely healed before you run again. You don't want to prolong recovery or make them worse.

cheshirecatastrophe

In my case, knee and ankle pain when running has almost *always* been caused by weak and inflexible glutes/hip muscles. Yes, regardless of my shoes and running gait (which have both changed over the years).

I like this routine for strengthening; it's allowed me to fight off runner's knee and ankle twinges without stopping running:
http://www.njsportsmed.com/files/myrtl_routine.pdf

In fact, I always know when I've been slacking on it because stuff starts to hurt!

htimpaired

RICE-rest, ice compression, elevation. That can help the immediate discomfort.
And follow the strengthening tips cheshirecata... mentioned. I ended up in PT this past fall due to runner's knee because of weak/tight hips and glutes. Did the exercises, runner's knee went away.

Trishfitz78

Thanks both, that's really helpful! Will start that today!

Midhurst2006

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Midhurst2006

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