Knee pain after jogging

Lovelylivie

I recently started jogging. It started out as a jog every other day, but I haven't been able to jog in 5 days because I started getting knee pain. I have been pacing myself and not been pushing body too far, usually jog 1-1.5 mins then walk 2mins on and off for 15-20mins. The knee pain won't go away. When it starts to feel better, the moment my walking turns into a jog, it comes on again.
It is very tricky for me to stay off my feet due to me working in retail and I am constantly running around the place. I walk about 7-10 miles just at work.
I am 5'9" and 185lbs so I am a bit overweight and I know that could be why my knees are hurting, but I am looking for advice on how to make my knees feel better and how to prevent the pain from happening especially since I've really started to enjoy my jogs. I want to get back out there!
I would love to hear tips and advice! Thanks

PaytraB

How are your shoes? Are they new? From a running store? Were you properly fit for your gait? Do they give you proper support?
When my shoes wear out, they look fine but my knees or my legs start to hurt. That's my sign to get new shoes.

fiddletime

Does it hurt when you walk downstairs? Runners knees often hurt going down. It could be lots of things and a trip to a doctor might be a good idea.

Buff_Man

Buy a pair of orthotic in soles and try wearing them in your shoes when walking and running for a week or so. In the meantime see a podiatrist. They need to assess your walking/running pattern to determine what's causing your knee pain. Usually it's when your have a week arch that causes your inner foot to roll inwards which pulls your knee in too. This causes the pain. Could also be the way your feet strike the ground, should not be on the heel directly but heel and mid-foot. Good luck!

Aed0416

Make an appointment with a good PT. They should be able to analyze your gait, diagnose the problem and tell you how to fix it.

dutchandkiwi

Any pain in any joint related to running and I am off to buy new shoes even when they are not even remotely near my max.
I have them fitted at a running specialist with video analysis equipment that will send me to a podologist or even orthopedist as soon as as they feel that it is out of their knowledge depth. I know this for sure because it has happened to me in the past.

minniestar55

I had knee problem crop up suddenly while doing jogging intervals last winter; I had changed shoes & the new shoes were not good for me. I went to an excellent physio who said my knee was out of alignment due to the shoes. (My other knee has long standing arthritis which I manage) I went to her for 6 months, had massage, bending & stretching, acupuncture & take home exercises & they really helped. I invested in really good shoes specifically for running that she approved, & am working on strengthening my glutes & inner & outer quads to help provide support to knee. I have occasional IT band soreness but some painful rolling helps sort it. The physio was the best thing I did.

Lovelylivie

What can I do to strengthen my knees?

DebLaBounty

You can find a number of knee exercises for runners on the internet. I started bicycling on my non-running days and I think that's helped with strengthening some of the muscles around the knee. It's certainly improved my cardio without the stress of pounding the ground. But really the best thing I did was getting new running shoes at a running store. The employee had me try on 5 different brands of shoes and analyzed my gait. I run three times a week, without knee, shin or hip pain.

lorrpb

To strengthen your knees, you most likely need to strengthen your quads & hammies.

Cherimoose

Lovelylivie wrote: »

What can I do to strengthen my knees?

Knee pain often isn't from a lack of strength of the knee or surrounding muscles, it can be from one's running form, flat foot arches, the wrong running shoes, or some other issue. I agree with the other person to see a PT, preferably a sports PT, to get it sorted out.

Nony_Mouse

Lovelylivie wrote: »

What can I do to strengthen my knees?

It's actually your quads, hamstrings and glutes that likely need to be strengthened, depending on what the problem is. BUT, as others have said, go see a physiotherapist. They will be able to identify the actual cause of your knee pain and thus the proper treatment for it. Going off on your own could just cause further problems.

spiriteagle99

Also, since you are on your feet all day, make sure the shoes you wear there are also fairly new and well cushioned. I usually wear old running shoes as my every day shoes, but eventually I start getting pains in my joints, which means it's time to toss them.

MeanderingMammal

Lovelylivie wrote: »

I recently started jogging. It started out as a jog every other day, but I haven't been able to jog in 5 days because I started getting knee pain. I have been pacing myself and not been pushing body too far, usually jog 1-1.5 mins then walk 2mins on and off for 15-20mins. The knee pain won't go away. When it starts to feel better, the moment my walking turns into a jog, it comes on again.
It is very tricky for me to stay off my feet due to me working in retail and I am constantly running around the place. I walk about 7-10 miles just at work.

As ever, some useful advice and some less than helpful.

There are a number of different potential causes, but the most basic advice for a new runner would usually be getting appropriate shoes for running in, and use them only for running.

I'd then suggest looking at your running gait. Aim for a very short pace, with your leading foot landing underneath your centre of mass, rather than out in front. Also, go fairly slowly, as many new runners end up injuring themselves by trying to run too fast.

rybo

There are so many possibilities, some of which may not even involve your knee, that's just where the pain is showing up.
See a physio, get a gait analysis, and go from there. Otherwise it's shots in the dark

Lovelylivie

spiriteagle99 wrote: »

Also, since you are on your feet all day, make sure the shoes you wear there are also fairly new and well cushioned. I usually wear old running shoes as my every day shoes, but eventually I start getting pains in my joints, which means it's time to toss



Unfortunately, I work at Victoria's Secret and I am required to wear flats or heels, (except on sport days when I get to wear comfy shoes!) That has also resulted in a very painful bunion.

I need a Dr note which I haven't seen a Dr yet. Keep putting it off
The moment I am home, I take them off, stretch them and keep them off

stanmann571

Lovelylivie wrote: »

spiriteagle99 wrote: »

Also, since you are on your feet all day, make sure the shoes you wear there are also fairly new and well cushioned. I usually wear old running shoes as my every day shoes, but eventually I start getting pains in my joints, which means it's time to toss

Unfortunately, I work at Victoria's Secret and I am required to wear flats or heels, (except on sport days when I get to wear comfy shoes!) That has also resulted in a very painful bunion.

I need a Dr note which I haven't seen a Dr yet. Keep putting it off
The moment I am home, I take them off, stretch them and keep them off

Helpful hint.

Bunions are a genetic condition and have nothing to do with your shoes.

Unless what you meant was, that your shoes aggravate your bunions, which is possible, and means you should find better fitting shoes.

DX2JX2

Simplest potential fix would be to go to a dedicated running store and get new shoes that are fitted to your stride. Proper cushioning could make a world of difference. Do not go to a regular chain sneaker store. Go to a store where they actually know running.

Also, 5 days a week is too much for a new runner. Start with 2 or 3 and very gradually build from there. This will give your body time to adjust to the demands of the sport.

melissaulmen

I agree with the previous replies recommending new running shoes. They will be spendy but they are so worth it.

For work, look up shoes that podiatrists recommend. There will probably not be anything on there with a heel. I think Clarks are approved, but it has been awhile since I looked.

johnmurrayus1

Heat or cold therapy is highly beneficial in resting your knee and helps the joint from stiffening up. Regular exercises, acupuncture, natural painkillers and Herbal ointment are also useful in reducing pain and swelling. It is advisable not to indulge in an intense physical activity or workout. The health care experts suggest the victims to eat calcium and Vitamin D rich foods, avoid smoking, not to sit for an extensive period of time. In addition to this, cold compresses to the knee are one of the best ways to diminish pain and swelling. If pain in your knees is chronic you can wear knee compression sleeves for running also. You will not only get relief but you will also get recovered from present injury.

AnnPT77

Figure out the cause. Figure out the cause. See a doctor or physical therapist in real life, and figure out the cause.

Many, many different things can cause knee pain. Some are easily remedied by simple changes . . . but others can be aggravated to the point of no potential helpful intervention excerpt surgery, by doing the wrong activities, or the right ones in the wrong way, or with the wrong equipment (like shoes or braces).

Speaking as someone with knee problems myself: Don't let a bunch of random though well-meaning strangers on the internet give you diagnoses by playing "blind men and the elephant". See a medical professional.