Running beginner: Knee pain

punkstjimmy

Hi,

I recently stared the C25K programme. I'm 25 and haven't been very active since I was a lot younger in school, I had done no running prior to stating the C25K. I've done about 4 'week one' runs but during the last run I noticed a pain in my knees. It seemed to come on gradually and I was able to keep running, it didn't really bother me much at the time.

However, the next time I went for a run as soon as I entered the first running interval the pain in both knees kicked back in and seemed much sharper than it was and I wasn't able to carry on. I haven't been able to do a run (or anything that involves pressure on my knees like jumping) since because of this pain.

It's been 5 days now and it doesn't seem any better, it's really frustrating. I don't seem to have any pain throughout the day and am able to go cycling without it being a problem. It just seems to be things that cause an 'impact' on my knee.

Has anyone else experienced this, is it likely to last much longer?

Thanks

thavoice

Have you been to a running store to get properly fitted for shoes? Poor running shoes can cause all sorts of issues.

When I first started I had terrible pain and thought no way I would be a runner and then I got some proper running shoes and it was cleared up.

hoppa321

This could a simple fix of just getting the right running shoes. Whenever I get knee pains, it means it's time to replace my running shoes and that solves it. Make sure you go to a running store and get properly fitted.

dbmata

Knee injuries are fine, if you're icing and taking anti-inflams, and it isn't get any better, ask your doctor.

Jonalee1977

I was having the same issue. I bought two different types of knee braces and started soaking in Epsom salt baths. It helped some, but the pain was still there. I finally stopped walking several miles on the days between runs and I also switched my shoes. Huge difference! No pain whatsoever now. I should be starting Week 7 today but the weather is extremely hot and humid and I'm not sure if I can handle running for 25 minutes in it.

punkstjimmy

Thanks - for the advice everyone. Well, I feel a bit more hopeful now.

I did get some running shoes, I did the first 2 runs without them though. They aren't top end but I think they are ok. These:

http://www.amazon.co.uk/ASICS-PATRIOT-Running-Shoes-10/dp/B00H41PXKA/ref=sr_1_3?s=shoes&ie=UTF8&qid=1406054222&sr=1-3&keywords=running+shoes

Thanks again!

AmyRhubarb

Could be the shoes.

Are you following the c25k program sessions as they are written? Not adding any extra time or going out more than 3 days a week? Trying to do too much too soon or too fast can cause me problems in my knees, specifically in my case it's my IT band - Google it - very common issue for runners, and find a good description of the pain to see if it matches what you're feeling. If that sounds like it, there are a lot of good stretches you can do for that IT band as well.

I haven't had any problems with knee pain since making sure my shoes are in good shape, stretching well after each run, and not increasing distance too quickly - even after running for over 2 years now.

If the IT band description doesn't fit what you're experiencing, back off the running and see your doctor to have it checked out. If it's an injury, you want to take care of it as quickly as possible so you don't end up aggravating it further and sidelining yourself for a long time.

thavoice

Thanks - for the advice everyone. Well, I feel a bit more hopeful now.

I did get some running shoes, I did the first 2 runs without them though. They aren't top end but I think they are ok. These:

http://www.amazon.co.uk/ASICS-PATRIOT-Running-Shoes-10/dp/B00H41PXKA/ref=sr_1_3?s=shoes&ie=UTF8&qid=1406054222&sr=1-3&keywords=running+shoes

Thanks again!

did you actually go into a store, a running store preferrably where they have people in the know, to try on a number of pairs to see what fit best? Or did you just pick some online that looked nice and at a decent price?

There is one piece of running gear that is needed and that should be taken seriously and that is the shoes. People buy on on looks, price, friends recommendations where they should really go into a specialty shop and pick the most functional pair for their feet and running gait. Dont look at the color (unless you find the kind you like and they come in various colors) and go with what fits best.

punkstjimmy

Thanks for the help.

to be honest it may seem naive but I didn't think the shoes were such a big deal, so long as they were reasonably light weight and had some kind of shock absorption I thought it would be fine.

Everything I read said get a good pair of running shoes so I literally typed 'running shoes' into Amazon and picked the ones with decent reviews.

I'll look into getting some better fitted shoes - where is the best place to get them from in the UK? Will most sports shops like JD sports know what they're doing with running shoes?

Cheers

yogicarl

- one of the reasons I gave up running hard road and track and dropped back to running barefoot on the beach for 15mins shortly before heading off into the sea for a 30 min swim. This worked for me because I am now running to the front of the foot on each landing rather than heel first.

- running is not necessarily the most accessible activity you can choose simply because of the regular six monthly outlay on running shoes, which can make or break your running health and longevity not to mention your spending money!

- all best with your running and new shoes.

sloseph

Thanks for the help.

to be honest it may seem naive but I didn't think the shoes were such a big deal, so long as they were reasonably light weight and had some kind of shock absorption I thought it would be fine.

Everything I read said get a good pair of running shoes so I literally typed 'running shoes' into Amazon and picked the ones with decent reviews.

I'll look into getting some better fitted shoes - where is the best place to get them from in the UK? Will most sports shops like JD sports know what they're doing with running shoes?

Cheers

you're definitely not alone, i think most of us though shoes can't be that important, i started with a £13 pair of running shoes from sport direct, my shins quickly advised me i was being silly

i went to a local specialist running store and got analysed and fitted, if you have one of those near by go there, if no i think intersport do gait analysis, im not sure about JD sports though

rjmudlax13

As others have mentioned, try to get properly fitted for a running shoe.

Also, knee issues can be an indication of weak and out of balance muscles. Do you incorporate weight lifting as part of your regimen? I suggest starting a good weight lifting program such as Starting Strength or Stronglift. Along with squats, add some leg curls and extensions.

thebluewyvern

Late to the game, I know, but I wanted to share my experience with knee pain whilst trying to take up running. On my 4th run and upon my first interval that run I experienced sharp pain under both kneecaps that cut that run short. I'd only been running a mile at most using intervals, and giving myself rest days in between so it wasn't a matter of too much too soon for me. Even though I was religiously icing them and resting them the pain worsened for 2 weeks before I finally sought professional help. Turns out I had runners knee and pes anserine bursitis in both knees. A local running store owner referred me to Airrosti therapy which worked almost like a miracle for me, after only one session my pain went from like an 8 to a 3. I am good as new after only 3 sessions. Now unfortunately I believe Airrosti is only available in the US at this point, but in addition to the therapy and targeted massage I got (which hurts like F**K, I'm not gonna lie. My legs are still bruised from my sessions lol), a big part of the therapy is stretching, foam rolling, and other exercises to strengthen and correct the weaknesses that led to the injury. In my case my IT band, hamstrings, glutes and calves were too tight and weak after years of being totally sedentary so they educated me on the necessary way to strengthen those weak areas using body weight exercises, stretches, a foam roller, and a fitness band. It's amazing what it all has done to help my knees not only heal, but get me back to running quickly. I highly suggest anyone suffering from similar problems look into Airrosti if available, if not, find out what exactly the pain is caused by and subsequently strengthening those areas.

RodHudson1229

Sometimes tight muscles can actually cause you knee pain as well. especially if your hip flexors are tight this can cause your muscles to turn your legs in and cause knee pain. Do a few google searches on hip flexors and knee pain. I bet many of you may be surprised.

dqrunsalot

In my teens throughout my 20's I boxed and always ran to build endurance and stamina. In my 30's through age 55 I participated in half marathons and ran as far as 18 miles training for a full marathon. Fast forward to age 60 now and the years of running (generally in the street on concrete) has left me with osteoarthritis and bone spurs in my knee and foot. Good support in your choice of shoes for the type of runner you are is very critical...but over time...the wear and tear on your knee joints are inevitable. Any kind of pain from a new activity is your body part telling you it's not happy, so it's important to take running slow and easy to enjoy the moment, not the goal. Personally, I've switched to swimming laps 4-5x a week up to a mile or more to get my cardio in these days.

For beginning runners, check out John Bingham's book and website. He was overweight and out of shape but eventually went to run several marathons despite being a slow, larger guy. Great read and a funny guy.

Have fun and take care of your body, we only get one.

fleetzz

Great topic posted for new runners:

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running?


Knee pain can be many things, mostly too far too fast (even when we are slow and not going too far--it is too far for how trained our body is in its current state), other things:

1. shoes (get fitted, you already have this advice)
2. Not stretching/strengthening
3. Not doing cross training (cycling, biking)
4. Too far Too fast.
5. Injury to the ligaments and cartilage of the knee
6. Mal-alignment of the lower extremities

Since it doesn't hurt when you walk or cycle then it likely isn't an injury that you can't work through (i.e. 5 and 6). As far as stretching and strengthening, google/ read up on this, but exercises that can help are lunges, squats, deadlifts. Foam rolling can help--you can google this.

And lots of people repeat weeks of C25K--it takes a while for the ligaments/bones/tendons to adjust to running, let them slowly get stronger so you can eventually go farther and faster.