Advise Please..Why do my knees hurt after running?

lillyrose2020

Hi,

So I know the answer is likely to be a loud resounding - "Because you are doing it wrong!!!!"
But that is fine, please tell me how to get it right! Any tips on technique or how to avoid this would be greatly appreciated!

I have been running on the tread mill for the last few weeks, I'm new to exercise so I am starting off slow. I have been running for 5 minutes and then walking for 5 minutes and then repeating, mostly because I am quite unfit and fear I may collapse otherwise!
I find that the next day my joints are quite achey, my knees in particular feel quite sore, to the point I have to avoid running two days in a row. I had thought this was just because I am new to running and haven't built up much strength in my legs, but I have seen a few commenters saying this shouldn't happen..

Am I just a heavy footed, awkward runner with no co-ordnation or is there hope for me yet?
(If I could embed a gif of Phoebe from Friends running with her flailing arms I would)

Thanks for any guidance

julielh72

Have you had your shoes professionally fitted to ensure they are right for your gait?

You may need stability shoes or orthotics. If you over pronate (feet roll inwards) it will cause ankles and knees to roll inwards and the twist will cause knee pain.

Also...make sure you stretch and warm up and cool down properly.

emmaxbon

I have recently had this issue after running for about 5 months. Did a bit of googling and turns out I had got lazy with my stretches after a run. Had a few days off and started stretching properly again, knees are fine.

That plus as mentioned already make sure you have been fitted properly for shoes.

brianpperkins

I could be anything from your warm-up/cool-down routine to your shoes to your form to overdoing it too quick to your pacing.

http://www.runnersworld.com/training/getting-started

A good warm up and cool down routine helps a lot. So does a plan to learn how to run. Getting the right shoes for you, incorporating a warm up and cool down, pacing yourself, and following a plan are all things you can implement on your own. Form requires an external set of eyes to see your mechanics while running or watching yourself on video after the fact.

manibatra23

make sure you are landing on the ball of the feet and not the heel while running...its a very common cause of knee problems

CupcakeCrusoe

make sure you are landing on the ball of the feet and not the heel while running...its a very common cause of knee problems

This. Your footstrike/posture is so incredibly important while running. Good shoes help you with your posture, so don't skimp on finding the right pair, but read up on running posture too.

BrianSharpe

It could be any number of reasons, usually it's trying to do too much too soon too fast but other common problems are inappropriate / worn footwear and/or week hips /glutes/core

http://www.runnersworld.com/injury-prevention-recovery/its-all-in-the-hips?page=single

http://www.runnersworld.com/running-times-injury-help-hamstring-glutes

http://www.runnersworld.com/tag/core

Form is very important and it's easy on a treadmill to develop a stride that is too long and results in fairly hard heel striking, try to keep your stride short (land midfoot rather than heel - caveat, there are a lot of very accomplished runners who are heel strikers) and go for a faster foot turnover.

AquaticQuests

Check out this link: http://www.myfitnesspal.com/topics/show/1316214-knees-hurt-when-i-jog-solutions

gretchenk77

make sure you are landing on the ball of the feet and not the heel while running...its a very common cause of knee problems

Really? Huh, I never knew that. Not that I run, yet, but I've thought about adding it to the workouts after I lose some more weight. So yay, I learned something.

dmpizza

There are ways to minimize it, but like me, it may be soft tissue irritation from the activity. Try 2 days, on, one day off.

brianpperkins

make sure you are landing on the ball of the feet and not the heel while running...its a very common cause of knee problems

Foot strike is a point of scientific discussion without a consensus. Much of what leads to how the foot impacts is the result of other factors such as posture, stride length, flexibility, etc.

http://running.competitor.com/2014/03/injury-prevention/footstrike-101-how-should-your-foot-hit-the-ground_63548
http://running.competitor.com/2014/02/injury-prevention/is-it-harmful-to-heel-strike-when-running_95678
http://www.runnersworld.com/running-tips/study-rearfoot-forefoot-strike-equally-efficient
http://www.scienceofrunning.com/2010/09/how-worlds-best-runners-strike-ground.html
http://www.runnersworld.com/injury-prevention-recovery/heel-strike-uses-less-energy-than-midfoot-strike
http://www.runnersworld.com/running-tips/study-more-90-marathoners-heel-strike
http://www.runnersworld.com/running-tips/facts-foot-strike
http://runnersconnect.net/running-injury-prevention/footstrike-pattern-for-runners/

Bella0531

Be sure that you're doing dynamic stretches prior to running and static stretches after. I used to always do nothing but static, but after switching it up the pain in my hip and ankle are decreasing. Give it a try!

jnord8729

Proper shoe fitting and mid-foot strike instead of heel strike cured 99% of knee issues for me. A good way to learn how to make sure you're landing on your mid-foot is build a playlist of songs with approximately 180 beats per minute and make sure your foot lands with each beat. You'll almost feel like you're stumbling over your toes until you'll get used to it but it's amazing how fast knee pain goes away

SingingSingleTracker

There are ways to minimize it, but like me, it may be soft tissue irritation from the activity. Try 2 days, on, one day off.

This!!!

Soft tissue needs rest and recovery. The same can apply to the knees for cylists, hikers, walkers, weight lifters, basketball players, etc... . I would suggest using the stationary exercise bike in addition to your treadmill use to help develop range of motion and strength.

Building up the muscles that support the knee via weight training could be of benefit as well.

http://www.sparkpeople.com/resource/fitness_articles.asp?id=363

Mariachicat

Rest in between runs, do stretches/yoga if possible, and also choose running sneakers that provide lots of cushioning and structure.

lillyrose2020

Thanks so much for the tips everyone!
I will get reading the suggested links, check my trainers are fitted properly and also stretch.. I admit I don't do much stretching!
Also will mix it up rather than running every day.
I am also a bit pigeon toed, and like I said in my inital post generally a bit awkward. Hopefully I will see some improvements.
Thanks again!

auntiemsgr8

If you can, try running outdoors at least once a week. Running on a treadmill is not so great for your joints. Sidewalks are not ideal either but it can be better. Or run on a road but remember to run against traffic so you can see cars coming. And If you listen to music when you run only use one ear when you are on the road. Safety is important too

drosebud

If you can, try running outdoors at least once a week. Running on a treadmill is not so great for your joints.

I saw a physio recently about a calf injury and he said the same thing. I switched to running outside and would be loathe to go back to a treadmill now.

5stringjeff

On top of all the above advice, you might have tightness in your IT band(s). Here's what you can do about that:

http://runnersconnect.net/running-injury-prevention/it-band-injury-runners-stretches-exercies-treatments/