Sore knees from running

[Puffinsareblackandwhite]

Have just done C25K w2r2 and my knees hurt! I seem to get different niggles each run. This is what put me off in the past, but I have already discovered running works wonders for my mood (I have anxiety) and I want to get fitter, so I'm determined to continue. I currently weigh 14st3lb and my BMI is around 34, so I am obese. Could my weight be part of the problem? Have seen on other threads that heavier ladies are doing C25K too, so it should be possible? I wear off the shelf Karrimor running shoes, so not great but not the worst either.

[MumBod]

Hi,

I've just started running, and I was experiencing knee pain. A friend of a friend is a personal trainer, and she advised me to make sure I run heel-toe. That is, make sure you put your heel down first.

I haven't had a single twinge since I started doing this. It's like a miracle.

Shoes are important too. Get the most supportive, shock-absorbing ones you can afford.

Good luck with the running. I'm starting to absolutely love it.

[MumBod]

Having just googled, I might have just given you really bad advice. All I can say though, is that it's worked for me.

Maybe some more experienced folk can give you better advice

[helenfagain]

I had similar issues. Go to a running shop and get them to analyse your gait and get fitted properly. I never buy my trainers from there (they tend to be expensive) but get fitted and recommended types and go elsewhere and buy cheaper. Since I got proper trainers that suit my running style (I over pronate) I have had very few issues.

[Puffinsareblackandwhite]

Hi! Thanks for your replies. The knee pain seems to have got worse since I posted, and I haven't actually done any running since... I guess I really should get proper running shoes. I have really flat feet, for which I wear off the shelf orthotics. However, I never get knee pain from my flat feet normally. I wear the orthotics when I am running too, I just can't do without them. Will ask some colleagues for recommendations for good running shops to have my gait analysed. Just can't really afford new running shoes atm...

[tinydancer88]

The right shoes for you and plenty of stretching should help.

[cordeliavorkosigan]

Yes, you really need the right shoes.

[Puffinsareblackandwhite]

OK! Thanks for your advice everyone! New shoes it is! Have to admit the current ones came from Sports Direct, so probably didn't get the best possible advice... Does a gait analysis have to be done on video, or is a visual one equally good? Don't really want to travel out of town for this if it isn't strictly necessary, and the only running shop in my town doesn't do video. tiny are there any stretches you'd recommend?

[paperandpaint]

Knee pain is often due to weak glutes and subsequent ITB problems. I've been to a physio for knee probs due to running and it was my glutes but presenting in my knee.

Try strengthening your core and glutes and use a foam roller after running.

Good luck! I'm currently very jealous of anybody who is running just now as I'm 3 weeks post c-section and feeling as if I'll never run again!

[Puffinsareblackandwhite]

My body is a right old mess at the moment, so it could well be something else presenting in my knees :) Will try and get a gait analysis done next week, sadly no running until then :(

[Migrant2]

Have you got a branch of "sweatshop" locally? They could really help. You definitely need proper shoes.

[Tanaqui]

It is extra important to have good shoes if you are carrying a little extra weight, as obviously the impact is greater. What surfaces do you run on? Pavements are the worst! If in a treadmill, is it up at least one gradient? Don't stop running though! Perhaps add a bit of cycling, or some Pilates for your core and glutes?

[BrexitSucks]

BMI=34 is not a little extra weight. It's like carrying an extra 0.5 person around with you everywhere you go. That much extra is bound to quite hard on frame & joints.

Could you modify your routines to do less impact exercise, try cycling or swimming?

[Puffinsareblackandwhite]

Not helpful Brexit!!! And ftr, I am four stone overweight, that would be half of one very skinny person. You've really pissed me off with that comment!

[BrexitSucks]

Well then prove me wrong. Sounds like you're well up for that challenge.

8 stone is not unhealthy weight for many adult women.

[BikeRunSki]

Invest time and money in proper running shoes, properly fitted by a running shop. Not a Sports Direct/JJB type warehouse, not something that feels like it fits from TK Maxx. Properly fitted shoes, from proper running shop. Set aside £70+ and a good hour and a half.

[Bellebullerebelle]

I could have written this. Also 4 stone overweight and getting into running and my knees are shot! The comment above about ITB and glutes make sense as when I last saw a physio a couple of years back about a different problem he said these both need strengthening. Carrying the extra weight really does hurt when running, so as unpleasant as brexits comment was, the advice about cross training is good. I can't build my mileage back up while I'm at this weight, so only running 1 day a week for now or my unrelenting shin splints will be back with a vengeance!

[li1972]

Consider changing the surface of your runs eg park runs instead of road runs.... More forgiving on the knees! Nubalance and Asics (plus many others) do anti-pronatory trainers which help support the foot during running. Be prepared to replace trainers fairly regularly. Do not wear orthotics in anti-pronatory trainers as your can end up 'over-compensating' and causing problems. And yes, gait analysis would be great but obviously comes with a price tag! The best money I spent on a knee problem was with a Physio as she helped me rebalance the muscles affecting the knee. Another expense though sadly.....

[Whatsforu]

Puffin I enjoy running but always have to stop due to niggles. What seemed to work better for me was decent trainers and alternating some days with cycling or walking. Keep at it and well done for having the get up and go. I'm restricted to walking at present but hope to run again soon.

[DangerMouse17]

Brexit is right really. At that weight you're much better off doing something lower impact until you get some lbs off. Swimming or cycling would be ideal.

And I'm not just saying that...I had a high BMI and was advised the same when my knees went. My doctor suggested swimming first and I now run to lose the last few stones.

Good luck OP

[helenfagain]

Brexit that is not helpful. I was 6 stone overweight when I started running and managed perfectly fine once I got proper trainers. Op did you get gait analysis done?

[Puffinsareblackandwhite]

Brexit, I acknowledged in my OP that I am overweight and realise this may impact my knees. It's not an issue of proving you wrong. Saying that I am carrying half a person around in excess weight is an offensive way of talking about my weight, especially when I asked for advice regarding running. It's fat shaming pure and simple. HTH.

[BarchesterFlowers]

No advice OP but yes, Brexit is rude and unhelpful. I often wonder if these posters are rude in real life or if it is just keyboard bravery.

Good Luck puffins, I don't run but I do use nordic walking poles. You feel like a prat to begin with but it is a full body low impact workout.

[Puffinsareblackandwhite]

Thanks for the helpful comments! Haven't been able to get an analysis done yet and running for the train in my work shoes has done me no favours... If my local running shop is open I'll go tomorrow.

Wrt to surfaces: I run along a canal tow path, which is earth with rocks. Not the best I suppose, but I love the scenery!

I appreciate the comments about alternative types of exercise being more suitable for now. I don't think there are any public pools left where I live, but I'll have a look at private gyms etc. I'd love to continue running though because it's so easy to get out and do it!

[FlyingSquid]

Puffins, I'm no expert, but Dh who is about 17 stone had trouble with his knees when he started c25k. He got some exercises from a physiotherapist - things like standing on one leg and dipping slowly by bending the knee - which sorted it enough for him to start the running again.
He has never bought anything pricier than karrimor trainers as he has size 13-14 feet and they are some of the few that fit!

DD also has knee problems and had a slightly different set of physio exercises. She's currently on week five of c25k and feeling fine. Get thee to a physiotherapist!

[sunnyday3]

I'm 8 stone with a bmi of around 20 and have got lots of knee problems! It's not necessarily about carrying too much weight.

A physio has told me it's my gait that's the problem. I'm having custom orthotics made. The orthotics man told me that gait analysis in running shops is rubbish. Over pronation shoes cause more problems than they solve, in his opinion.

I have also read that core strength, glute strength and weak hamstrings can cause knee problems, so definitely worth working on those areas.