Knee pains

Bigstuff1980

I just started jogging yesterday and today my knees are sore. Having trouble bending them and like the muscles all around them are super sore. Any thoughts?

Lietchi

Are you using proper running shoes, preferably bought in a specialized store that analysis your gait?

Did you push yourself too much (too fast and/or too long)? Running is something you need to build up to, so did you start out by walking the last few weeks/months, increasing duration/speed?

L1zardQueen

Have you eased into jogging by get some miles/kilometers under you belt first? Sometimes our bodies don’t like to do things that haven’t been done a while. I would ask your doctor for advice.

ninerbuff

Bigstuff1980 wrote: »

I just started jogging yesterday and today my knees are sore. Having trouble bending them and like the muscles all around them are super sore. Any thoughts?

You just STARTED. And if you're overweight and added a new exercise regimen after NOT doing for either a long period of time or just now trying it, you WILL GET SORE. DOMS are a result of untrained muscle uptaking a new load.
Totally normal.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

tinkerbellang83

Some thoughts:

• Are you wearing suitable supportive footwear? Old, worn or fashion trainers may not be giving you the support you need.
• Are you warming up properly? https://www.asics.com/ie/en-ie/running-advice/the-ultimate-running-warm-up-guide/
• Is your form correct? https://www.healthline.com/health/exercise-fitness/proper-running-form#running-form
• Have you built up to the distance you tried jogging by doing walks/shorter jogs first?

FitAgainBy55

To extrapolate out an old saying:

1. Crawl before you walk
2. Walk before you run
3. Run slow and short before you run fast and long ;^)

I used to run Marathons but after a 2 year stretch of not running at all I started very slow (for me). First, I walked consistently 3 miles per day for a couple of weeks without running. Then I started with a very slow jog for .25 mile, walked .5 mile repeat for around 2 miles total. I increased the distance to 3 miles total over time (still .25 mile slow jogs) before I increased the ratio of run vs walk until there was no walking. 2 months later I can run 6 miles at a reasonable pace without walking.

Those parameters are MY parameters, not yours. Everyone is different. I'm simply pointing out that even as a prior Marathon racer I had to start slowly (for me). The point to take from this is you need to start very slowly and increase gradually over time. It is VERY easy to hurt yourself when first starting to run. You literally can't start too slow.

Bigstuff1980

Thanks for the feedback. I've been walking for a while and just got a new pair of shoes. Maybe I just ran to fast for to long.

ninerbuff

Bigstuff1980 wrote: »

Thanks for the feedback. I've been walking for a while and just got a new pair of shoes. Maybe I just ran to fast for to long.

Well running is a much higher impact on your joints than walking. The pressure alone increases to about double on foot fall compared to walking. That type of impact will force the muscle to respond because it's indeed overload to a point. And your muscles weren't conditioned for it yet. Hence DOMS.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

JustaNoob

ninerbuff wrote: »

Bigstuff1980 wrote: »

Thanks for the feedback. I've been walking for a while and just got a new pair of shoes. Maybe I just ran to fast for to long.

Well running is a much higher impact on your joints than walking. The pressure alone increases to about double on foot fall compared to walking. That type of impact will force the muscle to respond because it's indeed overload to a point. And your muscles weren't conditioned for it yet. Hence DOMS.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Curious... and not meaning to highjack the OP here. But based on this, do you think the higher impact will build muscle so that the knees aren't harmed?

I am also wanting to get into running, but fear destroying my knees. I am 245 and walk all the time. Just wanting to get my heart rate up a little more.

Thanks.

ninerbuff

JustaNoob wrote: »

ninerbuff wrote: »

Bigstuff1980 wrote: »

Thanks for the feedback. I've been walking for a while and just got a new pair of shoes. Maybe I just ran to fast for to long.

Well running is a much higher impact on your joints than walking. The pressure alone increases to about double on foot fall compared to walking. That type of impact will force the muscle to respond because it's indeed overload to a point. And your muscles weren't conditioned for it yet. Hence DOMS.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Curious... and not meaning to highjack the OP here. But based on this, do you think the higher impact will build muscle so that the knees aren't harmed?

I am also wanting to get into running, but fear destroying my knees. I am 245 and walk all the time. Just wanting to get my heart rate up a little more.

Thanks.

This will depend. If the load is too high, you can do more harm then good. It's like someone trying to squat a much much heavier weight than they normally do (hence why I don't attempt MAX lifts for one rep). If the load is too much, then you injure a ligament or tendon to the point of sprain, strain or rupture.
If you're going to run, I would definitely just start with a very short stride jog to see how it feels. If you start feeling any acute pain, it would be an indication that your body isn't ready for that.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

RunsWithBees

Probably “too much too soon” and an issue with your running form. Rest and recover, sounds like your knee joint is inflamed. When you recover and try running again you need to ease into it slowly, try the C25K app and look up tips on good running form online. Hope you recover soon and best of luck to you!

B1G_FN_R0B

Bro my knees were hurting mainly the right knee and I started doing yoga and taking tumeric and ginger root with some black pepper and I feel brand new.
Now if you try this do some research first because tumeric and ginger root can have some side effects if you're taking certain meds or whatever.

B1G_FN_R0B

But you definitely cant go wrong with trying yoga take baby of course