C25k and bad knees

joanne2406
joanne2406 Posts: 6 Member
in Fitness and Exercise
I started the couch to 5k plan two weeks ago, this being the start of week 3. I am seriously unfit, and have always struggled with sore knees, so have been very careful not to hurt them further. I managed week 1, and the first two runs in week 2, but on the final run in week 2 I was seriously suffering with my knees. When going up and down stairs normally, my knees crunch, when running, my knees ache, almost at the top of my knee cap (if that makes sense). I also get pain on my outer calves. I wonder if anyone could give me some advice on how to ease these pains so I can continue with the programme.

Thanks in advance for any advice.

Replies

  • kiminikimkim
    kiminikimkim Posts: 746 Member
    Try using knee supports, there are 5 different types shown here. Only wear them during the run, that's it. If you wear them too long, you will weaken your knee muscles.

    http://redsports.sg/2009/03/18/right-knee-support/

    Once you start dropping the weight, it will be easier for your knees to support your frame. Then you won't need the support anymore.

    Good luck!
  • tarynnmichelle
    tarynnmichelle Posts: 27 Member
    i had the same problem when i started C25K. I was scared i was doing damage to my knees so i went to a joint specialist. He basically said that my cartilage was so worn, that me knee cap was wiggling around with no support. He gave me a Shields knee brace and i ran with it for the next three weeks. I forgot it once and ran without it and was fine after that. I havent used the brace since. I have also lost 17 lbs and i think that has a lot to do with it, because i dont get shin splints anymore and my calves dont ache anymore. I hope this helps.
  • seasonalvoodoo
    seasonalvoodoo Posts: 380 Member
    Do you happen to notice if you strike the ground heel first when running? What kind of shoes do you run in?
  • rextcat
    rextcat Posts: 1,408 Member
    i had to wear a knee brace for a week after week 2 ....and now i hurt my other knee... and foot.....argh:grumble: .
  • badgerbadger1
    badgerbadger1 Posts: 954 Member
    I started a learn to run program at the beginning of Jan. I never had knee issues before. By the begining of Feb I had to stop running because my knees hurt so bad I couldn't sit or stand. I never got past 3 minute intervals. Physio told me I had muscle imbalances pulling my kneecaps out of whack.

    So I just went to the gym and lifted heavy, exclusively for 2 months.No cardio. Rejoined my group after I hopped on a treadmill one day and discovered I could do 10 min intervals without difficulty. I'm at the head of the class now. I credit it 100% to heavy lifting.
  • zoom2
    zoom2 Posts: 934 Member
    Are you wearing appropriate shoes...ie running shoes that are right for your biomechanics and not worn out?
  • miniragtop
    miniragtop Posts: 24 Member
    I actually have a type of arthritis that grows on the underside of my knee caps so I know exactly what you mean when you say your knees crack when you go up stairs. Mine sound like a soda can crunching if I try to stretch my legs or do a squat. Knee supports will definitely help but I also take glucosimine (not sure how to spell it) that I got from the GNC store and that made a huge difference. I completed the couch 25k program a while ago and actually did my first half marathon in March. Keep at it and it will get better but also listen to your body and rest when you need to rest.
  • jobryan4
    jobryan4 Posts: 138 Member
    I wear knee braces when I run then ice and take an anti-inflammatory after the run. My knees haven't hurt recently but I'll still continue to do this until I lose more weight. My dr. said that for every pound you weigh it's 3 lbs of pressure on your joints (high impact exercise, of course).

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