Running and sore knees, what can I do?

[MrsFabuloso]

I have just started the couch to 5 km running program. This is the first week and I have just completed the three sessions. And my knees are killing me. Today I couldn't do it properly, not even run for the 1min you're supposed to! They hurt too much, on the insides of them, kind of at the edge of my kneecaps. Only my knees nowhere else is sore (except my muscles!).

I had been walking for 45mins, 3-4times a week for about a month before I started the c25k. Prior to that I hadn't done much exercise at all. I have never run at all. I do walk up and down three flights of stairs every day at least once. Usually carrying one child and some sort of shopping or rubbish or other weight.

So would my knees be sore from just getting used to the running? Is there anything else I could do to try to get the stronger and more used to running, like stretching or something. I am overweight (84ish kg) so they probably are in shock from the amount of weight they have to bear and the shock of running! Woiuld it maybe be better if I start out running on grass at the park, rather than doing it on the pavement like I have been?

Any suggestions would be great!!

[ladybird11]

First advice I'd have is to check out the shoes you are wearing? Are they old? Have they lost their support? Do they need replacing? Think of shoes as shock absorbers for your body. If they aren't up to scratch the rest of the 'machine' won't work accordingly . Get fitted from a place like the Athletes Foot or similar to make sure the shoes are most suitable for you.

Another tip is maybe start taking Glucoscamine - it helps with your joints and elliviates pain and aches too. Best to take it daily for maximum effect.

I would also recommend going to a physio who would be able to check to make sure there aren't any other underlying problems with your 'alignment'. They can also give you some exercises specific to strengthening the little muscles, so often missed in usual training sessions. They may even recommend and show you how to strap you knee in the meantime.

HTH!

[paradise lost]

Yo have ilio tibial band strain (ITB strain). It is VERY VERY common in new runners and it's caused by tightness of the iliotibial band, which runs down the outside of your thigh from your hip and round your knee. It can be made worse by poor running technique and bad shoes. You need shoes designed for your running gait, foot shape and style - it's best to get them fitted at a running shoe store, i know it's expensive but so are operations on the lower limbs to und damage caused by running in crappy shoes! You can treat it with rest and stretches - you need to do ITB stretches 2x a day whether you ran or not.

Here are a bunch of stretches. Don't lose heart, this is super common and it WILL resolve. Until the pain is gone walk all of your programmes (so you're walking 5km instead of walking/running). Rest really helps. I know it's disheartening, but running takes a lot out on your body, and even the most professional hardcore runners have to rest when injured. So even though it might feel like you just started and now you're resting already, that's kind of how running is...

Bx