Newbie Runner and Achey Knees!

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  • recriger
    recriger Posts: 245 Member
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    I might throw in the idea of arch supports as well. Ask about that type of support. I don't know if the running stores get into these (diagnosis, they do sell them), or just orthapedic specialists. I started (trying to) jog about 2 months back. I had some good Asics that came with what I thought was good support. After the first 2 runs I was having toruble walking. I had damaged both MCL's (ligament on inside of knee). That injury is normally associated with contact sports and being hit on the outside of the knee joint. Running flat footed can cause a similar injury.

    Some don't need to worry about this as they have good strong arches. Mine "crashed" when I was in the service running with backpacks in boots with no support. With the arch suports my knees still hurt, but they are not being injured further. I may need adjustment to the supports, or I could simply need to lose the remaining 50 lbs. Who knows... I intend to find out:happy:
  • vancoolie
    vancoolie Posts: 25
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    Also, you may want to think about including a weight lifting regimen that hits the lower back, and legs. I noticed a marked improvement in my walking/jogging as I did my weight lifting routine (part of my routine is Squats and Straight Leg Dead Lifts).

    I think I am going to have to do squats, which I find quite hard but if I do that daily that's got to be good for the knees eventually.
  • BerryH
    BerryH Posts: 4,698 Member
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    Great ideas here. So long as you're sure it's not an injury (sudden sharp pain or it gets worse with each session) it's perfectly normal when you start running to have minor aches and pains.

    Don't be afraid to repeat a week of C25K if you find a particular week tough; you'll get through it a lot fresher and fitter.

    Take the time now to read about correct running gait - mindful running from the start will save you from injury later. If you land heavily on your heels, for example, Google mid-foot landing, and watch videos of athletes in action.

    Here are my beginner's running tips, which might help.
    http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936
  • Caroline25togo
    Caroline25togo Posts: 6
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    I have had knee issues since I was in 7th grade. I have a cyst behind my left knee. I've had one removed only to have another form.

    The doc told me losing weight will decrease pain, makes sense. He also told me of an activity causes actual pain, stop, decrease the intensity and give yourself time to build up to it. My family has a severe arthritic history, my shoulder grind, my knee swells, pops and locks. Fun. I decrease and restart. It's kept me from giving up.

    Shoes are important but also the surface your running on. Add to that your level of physical activity, age, as well as physical make up such as bone strength, it all should factor in.

    5k is a grat goal, if you can achieve it, kudos. It's not, however a goal you must meet in x amount of time. Take in your lifestyle and condition as well as other factors. The fact that you're doing something more than before is good motivation.
  • vancoolie
    vancoolie Posts: 25
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    Great ideas here. So long as you're sure it's not an injury (sudden sharp pain or it gets worse with each session) it's perfectly normal when you start running to have minor aches and pains.

    Don't be afraid to repeat a week of C25K if you find a particular week tough; you'll get through it a look fresher and fitter.

    Take the time now to read about correct running gait - mindful running from the start will save you from injury later. If you land heavily on your heels, for example, Google mid-foot landing, and watch videos of athletes in action.

    Here are my beginner's running tips, which might help.
    http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

    Love your blog, I am actually starting to feel quite excited about this now having read all the replies, will use all this advice and see what happens. I was feeling a bit disheartened earlier, but now, well, I am on a mission. I am actually envisioning myself in lycra looking for all the world like the lovely slim people I see on the streets...it will happen.
  • Karhoff2010
    Karhoff2010 Posts: 1
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    I don't want to discourage you at all!! But I have spoke to my doctor and he advised me not to run. It is VERY bad on your joints (knees, ankles, and hips). My aunt (who is 50 and weighs 125lbs) has very ban knee problems because she ran a lot in her younger years. They say every pound in your body compared to close to 3-5 lbs when you run for the pressure going on your knees. So if you weigh 100lbs, when you run you are putting anywhere from 300-500 lbs of pressure on your joints. My doctor suggested quick/brisk walking. If burns almost AS MUCH calories, and saves your joints from serious trouble down the road. Hope you all the best and good luck in your weight loss adventure! YOU CAN DO IT!!
  • aegisprncs
    aegisprncs Posts: 240 Member
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    I am 45 and tried to start running back in January at my heaviest weight, 170.4. My knees blew up so bad that I went to the Dr. They told me to do some strenght training in my knees and legs. But for me I think the thing that helped the most was staying on course walking and losing pounds. Just last night I did 2 miles - the first was a 10:08 and the second was 12:13. I am very proud of myself for keeping the course and you will be too! Just keep active!
  • vancoolie
    vancoolie Posts: 25
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    I don't want to discourage you at all!! But I have spoke to my doctor and he advised me not to run. It is VERY bad on your joints (knees, ankles, and hips). My aunt (who is 50 and weighs 125lbs) has very ban knee problems because she ran a lot in her younger years. They say every pound in your body compared to close to 3-5 lbs when you run for the pressure going on your knees. So if you weigh 100lbs, when you run you are putting anywhere from 300-500 lbs of pressure on your joints. My doctor suggested quick/brisk walking. If burns almost AS MUCH calories, and saves your joints from serious trouble down the road. Hope you all the best and good luck in your weight loss adventure! YOU CAN DO IT!!

    The great thing about this programme is that is involves lots of brisk walking to ease you in, but I think you're right and my weight is definitely contributing (163lbs) so I need to lose in order to feel better.
  • pittskaa
    pittskaa Posts: 319 Member
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    do you have GOOD running shoes? the kind that come from a bona-fide running store? number one, that makes a world of difference!

    this exactly. my knees were hurting and i went out and bought nice, expensive running sneakers. it was well worth the money!
  • applebobbrush
    applebobbrush Posts: 235 Member
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    I am very new to running as well, today is day one of week three for me. I also have arthritis in my knees and lower back. I had a trainer from my gym watch me run and give me some pointers due to my knees aching. She told me that I was running more on my toes than I should which was giving me the achy knees afterwards. Maybe see if you could get someone knowledgeable in running to watch you run and evaluate your running. It has really helped me and now I hear my invisible trainer on my shoulder during my whole run....even breathing, even steps, look up, good posture.....etc etc....
  • brent44622
    brent44622 Posts: 19
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    Don't get too set in a rigid program and ignore your body. While I wouldn't advise stopping running absent a more pronounced injury, mixing in an extra day off or a bike/swim/elliptical day may be in your best interest. Look up some IT band stretches (this may or may not be it). Stretching, strengthening, and some occasional days off are far better than following some sheet of paper that tells you that you MUST do a certain thing on a certain day. Over the years I've injured feet, ankles, knees, hips, etc. I've had to sit on the sideline for a while healing an IT band, Achilles issues, plantar fascitis, stress fractures, etc. I think if I would have thrown a few extra rest days during the initial onset of the pain, that I wouldn't have had to end up taking so much time off to fully heal 6 or 8 weeks later when it became a legitimate injury. Good luck.

    Also, the poster that mentioned the shoe issue is dead on. You likely need to spend about $80 minimum on a decent pair of running shoes. Take function over fashion and go to a reputable shoe store for advice. Find a salesman who is experienced in running.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
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    I am 38 and have not run since high school. I started at 263 pounds, so I experience knee issues as well. I found that having 1-2 rest days in between each workout helped tremendously. Put some ice on your knee and give yourself plenty of rest between workouts. If you are continuing to experience pain after 72 hours of rest, visit your doctor.
  • vancoolie
    vancoolie Posts: 25
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    Don't get too set in a rigid program and ignore your body. While I wouldn't advise stopping running absent a more pronounced injury, mixing in an extra day off or a bike/swim/elliptical day may be in your best interest. Look up some IT band stretches (this may or may not be it). Stretching, strengthening, and some occasional days off are far better than following some sheet of paper that tells you that you MUST do a certain thing on a certain day. Over the years I've injured feet, ankles, knees, hips, etc. I've had to sit on the sideline for a while healing an IT band, Achilles issues, plantar fascitis, stress fractures, etc. I think if I would have thrown a few extra rest days during the initial onset of the pain, that I wouldn't have had to end up taking so much time off to fully heal 6 or 8 weeks later when it became a legitimate injury. Good luck.

    Also, the poster that mentioned the shoe issue is dead on. You likely need to spend about $80 minimum on a decent pair of running shoes. Take function over fashion and go to a reputable shoe store for advice. Find a salesman who is experienced in running.

    Great advice, I think I would genuinely feel disappointed if I didn't get the 3 runs in per week, but having read your injury list, I think if my body is saying no, I'll go for a gentle swim instead as was amazed by the calories burned from 30 lengths breaststroke.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
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    Also, if you learn about your gait (have someone watch you), and what type of arches you have, then you can do your own research on shoes. Running shoes need not be expensive if you know what you are looking for and do your homework. I spent $35 on mine.

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