Knee Pain. Need Advice. c25k.

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ash_bodash12
ash_bodash12 Posts: 15 Member
in Fitness and Exercise
I'm two weeks into c25k and I've felt great until yesterday I started getting knee pain. I know it's probably my shoes and I do plan to go get fitted and have a gait analysis before my race, but as of right now a $100+ pair of shoes just isnt in the budget. Any suggestions to help until then?

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  • Beautifulbridgittlee7
    Beautifulbridgittlee7 Posts: 352 Member
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    Hmm maybe power walk/run and/or do some running on the elliptical, biking, swimming, or circuit training. I think you can get a great cardio and strength workout doing that. Maybe check out some other shoe dealers in the area and compare price. Sometimes you can get a decent pair or workout shoes for under a hundred, maybe for like $50 or $60.
  • themelmac
    themelmac Posts: 59 Member
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    Maybe try an insole, like one of the nicer Dr. Scholl's custom ones?

    But really, the one thing that will probably fix it is getting different shoes.
  • jasonclev
    jasonclev Posts: 10 Member
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    Tommy Copper compression knee sleeves have changed my world. No more pain when working out. Before- when I worked the kness too hard, pain swelling etc for days. Since I have been wearing them, NOOOOOOOOOOO swelling and very minimal pain if any. They were an amazing investment for me to continue my exercise routines!
  • ElliottTN
    ElliottTN Posts: 1,614 Member
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    Ice elevation compression ibuprofen...

    I forgot who said it but I love the quote "an error only becomes a mistake when you refuse to correct it."

    In running, mistakes can be exponentially more expensive than a hundred bucks to correct once they have established themselves. Get those shoes as soon as ya can.
  • sc003ro
    sc003ro Posts: 227 Member
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    I'm two weeks into c25k and I've felt great until yesterday I started getting knee pain. I know it's probably my shoes and I do plan to go get fitted and have a gait analysis before my race, but as of right now a $100+ pair of shoes just isnt in the budget. Any suggestions to help until then?

    I have a bad knee....surgery 3 times....Ice Ice and more ice....although simple it works wonders ...20 on 20 off.....if you can wrap ot 360 with ice bags
  • _HeartsOnFire_
    _HeartsOnFire_ Posts: 5,304 Member
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    A friend of mine once went to a running store, got fitted, remembered what kind of shoes she liked, searched online and got them cheaper.
  • Eric_DeCastro
    Eric_DeCastro Posts: 767 Member
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    A friend of mine once went to a running store, got fitted, remembered what kind of shoes she liked, searched online and got them cheaper.
    I used to think the same way but at road runner sports where I buy my shoes, you get a 90 day worry free exchange if you decide you don't like them. you can't return shoes after 90 days online. well worth the extra few bucks I pay buying them in the store.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
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    A friend of mine once went to a running store, got fitted, remembered what kind of shoes she liked, searched online and got them cheaper.

    A decent shop will offer a returns policy, potentially drive loyalty discounts and may have a running club associated with it.

    Swings and roundabouts.

    Also buying from the place that's offered you a service helps ensure that it's there next time you need something.

    There is a less charitable view of the behaviour as well.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
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    A friend of mine once went to a running store, got fitted, remembered what kind of shoes she liked, searched online and got them cheaper.


    Great, waste people's time at the store. :angry: :angry:

    To the OP....it may be your shoes but it also may be a result of weak glutes and/or hips. Many new (and not so new) runners experience this and often the cure is cross training. Here's a little reading for you....

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

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

    http://m.runnersworld.com/injury-prevention-recovery/dont-get-hurt?page=single

    in the meantime R.I.C.E. (Rest, Ice, Compression, Elevation) and do not rely on knee braces or compression sleeves until you know what the problem is, they can give you a false sense of security and temporary relief from the symptoms while exacerbating the actual problem.
  • Irishsquid62
    Irishsquid62 Posts: 83 Member
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    Here's something that helped me:

    Don't pound the pavement when you run. Try to be light on your feet without bouncing up and down. Try to run with a smooth steady gliding stride. It sounds silly but try to imagine the ground is covered with eggs and you need to run across those eggs without breaking them.

    Ice your knee for 20-30 minutes as soon as possible after your run. Don't wait. Hopefully it's just minor discomfort from being new to running and not an injury.

    Lastly...

    I know about tight budgets but get a decent pair of properly fitted shoes as soon as possible. It will make a world of difference.
  • Veil5577
    Veil5577 Posts: 868 Member
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    I would advise seeing a doctor before you do anything else to make sure you haven't done serious damage to your knee.
  • Eric_DeCastro
    Eric_DeCastro Posts: 767 Member
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    I would advise seeing a doctor before you do anything else to make sure you haven't done serious damage to your knee.

    need to see a specialist. most family Doctors won't be able to tell you anything helpful when it comes to knee pains. I had/ have knee pains and it started because i was over weight. I actually am still over weight, so when I lose about 20 more lbs my knee problems should go away permanently. Mine were really bad before enough were i couldn't walk, but now it just feels ike tenderness. but I still run everyday.
  • 7ricarico
    7ricarico Posts: 15 Member
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    I'm on W6R3 and have some knee and hip discomfort. It's important to recognize the difference between actual pain and soreness. I started W6R3 this afternoon but decided to take it down a notch (I only ran for 13.5 minutes instead of 25 because I felt like my legs needed a break). Maybe you need a day or two off to rest up before you run again?
  • traveler5769
    traveler5769 Posts: 11
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    For me, elliptical REALLY works in that regard......zero impact on the knee, yet the body is "tricked" into thinking you are running. Try it! Running is really a terribl thing to do.....done too much, you simply wear your joints out.....modern times brought the elliptical so that you won't be fit but with a cane when you're 55 years old!
  • losingforgood120
    losingforgood120 Posts: 94
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    Hi, I ignored knee pain for a year... went to an orthopedic doctor this summer and was told to never run again. I'm in physical therapy now. My kneecaps are so misaligned I may need surgery. I wish I hadn't waited so long to do something about it. My advice: until you're ready to fix the problem, stop running. (also- my knee still hurts during biking and treadmill. My Dr. recommended swimming for cardio) Sorry about the knee pain. :ohwell: Hopefully it's not too serious.

    Edit to add: dr. also told me losing weight would help the knee pain. And increasing lower body strength. (which I'm working on in physical therapy)
  • nikkit321
    nikkit321 Posts: 1,485 Member
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    Do some reading on IT bands, and stretches for the bands. Mine were so tight my knee caps were being pulled out of place, but my only symptom was terrible knee pain. Don't assume it's a need for shoes, it could be something else entirely.
  • rsclause
    rsclause Posts: 3,103 Member
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    Start slow and build slowly. i thought I was not able to run because of "bad knees". The problem was that I would start and go do two or three miles and get sore. I walked and gradually mixed in short runs until I realized one day that my knees no longer hurt. I routinely run four, six and ten miles now with no pain. They did not bother me after my first half either. Plus one on the shoes too, they make a big difference, Think of it as an investment. Its probably only about $80.00 more than what your buying now.
  • kristinegift
    kristinegift Posts: 2,406 Member
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    If you are having knee pain along the outside of your knee, you may be having some IT band problems. You can alleviate this by adding some squats/lunges/etc into your workout time to strengthen your glutes, hammies, etc. I've had IT band problems (and tendinitis) for YEARS, and by doing core and stability work in addition to running, I've been able to start training for a marathon injury-free (knock on wood).

    But also set aside money to start saving for a good pair of shoes. They'll last a long time and go a long way in helping to make running more comfortable :)
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
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    ....I started getting knee pain.

    It could be one of a number of diferent things, and as you don't describe what the pain is like it's difficult to give meaningful advice.

    As you've spotted, the usual culprit is shoes, and while I'd suggest investing in those in pratice you really don't need to until you're in about week 5, when the run portions are getting a bit longer.

    ITBand is mentioned upthread, and could be the cause, equally you could be overstriding. It may just be a bit of adaptaton as you get used to the activity level.

    If you can describe it in more detail people are going to be better able to help.
  • meshashesha2012
    meshashesha2012 Posts: 8,326 Member
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    check your form. landing on your heels can lead to knee pain. try to land more on the mid sole

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