5K Knee Pain

JamesyPaylor

Recently been suffering with horrible knee pain after a 5k run. I've been going to the gym each morning and never have any trouble with my knees, I've always struggled to complete a 5k run until recently when I've joined the local Parkrun each Saturday, and now typically this happens to me knees each time I finish the 5k.

I've only just looked into getting knee supports so interested to see how much they actually help. Just curious if anyone else has experience with knee pain after a run? and if anyone has any tips for recovery? Ice seems to help.

Lietchi

How are your shoes? Aside from having good quality shoes, it can also be a good idea to go to a specialised store to get your gait analysed - you might be running with the wrong type of shoes for your gait?

cmriverside

There are so many knee pain issues, it's not just one thing. Rest is the recommendation, at the very least.

Have you seen a doctor? I've had one knee surgery, it was the only way to fix my issue. The other knee has intermittent meniscus pain, but I'm able to stretch and rotate my knee in a way that relieves the pain. For now!

sijomial

I would get a diagnosis of what's actually wrong before trying knee supports.

AnnPT77

sijomial wrote: »

I would get a diagnosis of what's actually wrong before trying knee supports.

^^^ This.

Speaking as someone with multiple knee issues:

For some knee pain underlying causes, you're not burning any bridges if you work through pain, to personal pain tolerance.

For other knee pain issues, working through thst pain causes something that would've had a relatively simple and complete solution to become a major problem that requires serious medical intervention down the road, long recovery, maybe permanent limitations.

Get diagnosed.

Then, if you can, get a referral to phyical therapy, after any medical interventions that may be necessary. Good physical therapists can be super helpful.

Jthanmyfitnesspal

I was a non-runner for most of my life and took up running in my mid 50s (6 years ago). Lots of stuff has hurt from running! Knees, ankles, feet, hip flexors. I think it takes quite a long time (years) for your body to adapt to running and some people may never adapt.

I used mostly ice to get through my period of knee pain. I put an ice pack on my right knee right after every run for a long time (6 months?). The thing is, I never have that problem anymore. (On to other problems, like my lower back, which I know ice frequently.)

So, 1) talk to a PT about your knee. You will most likely be prescribed exercises, which can help. 2) Take a look at your shoes (any higher-end "support" running shoe will work well so long as it fits you). 3) Have someone look at your gait (go to a run clinic with a knowledgeable running coach, you can also go for "gait analysis," however, it's expensive and it might not be all that much better). 4) Keep at it, modulating the miles. Lots of slow miles help build up your muscles and tendons. Cross training on spin bike is very helpful. Having walk days is also pretty good. Give it time and it will get easier!

JamesyPaylor

Thanks everyone, very helpful advice.

I think I'll book in with my GP first and take it from there. I'd hate to make anything worse or beyond repair.

ehju0901

My first thoughts:

1. Check your shoes. Sometimes you are just due for a new pair.
2. Try wearing a knee brace. I had to go see a physical therapist for a bit and she discovered I was walking with one foot angled slightly outward instead of straight forward. A few weeks wearing a brace and doing appropriate stretches and I was good as new!

DoubleG2

Many issues may cause knee pain. You didn't specify where on the knee - patella, anterior, interior. Your primary care doc is your best, first option for the correct diagnosis and you'll likely be referred to a PT. I inferred from your post you run daily. How long have you been running? Is running relatively new for you?

Could be you need to back off of volume and speed. Perhaps you don't have the correct shoes or you need an orthotic insert. It may be you need to adjust your stride - especially if you're a heel-striker. Years ago I had a nasty case of IT band syndrome - which caused me to completely adjust my running mechanics.

Bottom line - stop running temporarily and get checked out. I would cross train in the meantime. Best of luck.

JamesyPaylor

Running is relatively new to me, I have tried couch to 5k in the past but always struggled to stick to it. My friend finally convinced me to try parkrun and for the first time ever, I was able to finish a 5k run! I've since done about 6 or 7 parkrun events.

I'm not sure if it's just that I have jumped straight into doing 5k without a steady increase, also with my weight being around 230lb, it's probably a lot of sudden stress on my knees.

cwolfman13

JamesyPaylor wrote: »

Running is relatively new to me, I have tried couch to 5k in the past but always struggled to stick to it. My friend finally convinced me to try parkrun and for the first time ever, I was able to finish a 5k run! I've since done about 6 or 7 parkrun events.

I'm not sure if it's just that I have jumped straight into doing 5k without a steady increase, also with my weight being around 230lb, it's probably a lot of sudden stress on my knees.

That's likely part of it.

Also, as has been mentioned, check your shoes. Running shoes have a mileage limit before they start to breakdown and this can cause numerous issues, including knee issues. Also make sure your running shoes are appropriate for your gate. For example, I supinate so I need a neutral shoe. If I run in a shoe that is designed to support pronation, I have all kinds of issues, including knee pain. If someone pronates and runs in a neutral shoe, they're going to have the same issue.

A running specific shoe store will put you on a treadmill and analyze your gait and can then provide you with several options for shoes that fit your specific running gait.

westrich20940

JamesyPaylor wrote: »

Running is relatively new to me, I have tried couch to 5k in the past but always struggled to stick to it. My friend finally convinced me to try parkrun and for the first time ever, I was able to finish a 5k run! I've since done about 6 or 7 parkrun events.

I'm not sure if it's just that I have jumped straight into doing 5k without a steady increase, also with my weight being around 230lb, it's probably a lot of sudden stress on my knees.

So...what was your mileage/pace BEFORE you did this first 5k? A 10% increase in anything (distance, speed, etc.) is the UPPER limit of what to add ~weekly for running to avoid injury.

So, if you jumped straight into running a 5K without any build-up/training, then yeah I'd expect lots to hurt afterwards.

As far as what could cause your particular knee pain --- where exactly does it hurt, is it sharp/dull, does it hurt when you engage in certain movements...etc.?

Generally speaking, if something hurts significantly while running - you simply have to stop running until it gets better -- ideally speak to a PT to figure out what caused the pain to begin with. If it's just an overuse injury, then just rest/repair until you start running again and then take it slower. If there is a cause (like muscle weakness, poor form, etc.) then you can get some PT exercises to do to help.

awnurmarc

How about doing a 2-mile run and seeing how you feel?