to think I can't run for having bad knees?

[PhlegmyHead]

Boring thread alert

I've tried jogging a few times and have really enjoyed it. It's a big deal as I'm very unfit and don't really get any pleasure from exercise.

Unfortunately, I've always had bad knees - potentially down to something wrong with my hips that put undue pressure on the knees, causing pain and weakness.
I'm 29, about 5 years ago I dislocated my knee by... getting off the toilet at work [blush blush] - I had to have a full cast from toe to hip for 2 months.

The last time I went jogging (about 3 years ago) an hour later my knees completely seized up and I had a lot of pain for a good few days.

When we go on long dog walks, my knees will start to grate after a few hours.

AIBU to think that I'll never be able to take up jogging and be one of those super fit, gorgeous women who throw on some shorts and lightly run for fun?
Or is there some secret to protecting my knees that will allow me to partake?

PS. Please don't suggest cycling as an alternative, there are few things in the world that I hate more than cyclists

Are you a normal weight? I want to run but I know my weight limits my distances.

Running is not bad for your knees and if you lose weight through running, you take the pressure off them. However, I would suggest that you do a regime of strength and conditioning before you try. Do lots of walking to begin with, alongside 2 sessions a week of core and strength work. Swimming is good for avoiding injury and building up muscle to support aching joints too.

I won't suggest cycling because I actually think it's tougher on the knees than running!

Have you tried running on a treadmill? I used to desperately want to run outside but my knees and ankles would hurt so much after very short distances. Then I started running on a treadmill instead, built up to amount of time slowly, then tried the pavement again. No more pain! Maybe worth a try? Good luck

Are you hypermobile by any chance? This can out undue pressure on your joints, especially loadbearing ones like your knees.

I'd bin off the running and concentrate on exercises to strength the muscles supporting your knees, ask your GP to refer you to physio as they'll be able to assess the best way to do this.

Sorry I forgot to say build up for about 3 months. Having stronger muscle to support your knees will make all the difference.

Look up Niko Niko happy running. It's a technique that is very low impact.

See a sports physio or perhaps osteopath.

Running can be protective of your joints, but it sounds like you have fairly entrenched wonkiness affecting hips, all lower joints and I wouldn't be surprised if you had kinks further up your spine too. And because you'll 'guard' the wonky bits, your muscles may have tightened unevenly and just be compunding the problem. Specific exercises and manipulations might free up more than you expect!

And then start running. You can walk for hours already. The first 'rin' in C25K is a 30 minute walk with 6x outbreaks of 90 sec jogging as slow as you like. And you build it up from there really really slowly.

But, with your injury history, only after you've had proper physio advice

You can do some jeffing - it’s a thing I promise.

You you just lightly and slowly jog for very short sections, interspersed with a nicely paced walk. And repeat.

I have an underdeveloped VMO which causes my knee to be off track yet I have successfully run for years on and off and it doesn’t give me too much gip as long as I have good trainers, don’t do too much and rest up.

Obvs no one can really advise you for your specific medical issues but the things which will help are

• properly assessed gait and suitable trainers
• working up speed and distance SLOWLY - ie no more than a tiny increase each week.
• rest in between
• stretching and foam rolling

Also the other thing which might help is weight training, a proper trainer could assess your form and help you to build the right muscles to support your hips and legs during running.

If all else fails then just take up weight training and stick to comfortable dog walks. Strength training is extremely beneficial

There are other ways of taking exercise. A friend of mine with a 'bad knee' recommended cycling.

Dislocating your knee is horrible, you have my sympathy.

There is no reason you cannot be fit, lots of people are who don't run or jog.

You need to do knee exercises to build them up first. There are some good NHS physio resources out there if you have a little Google.
Or I'll post some when I'm home this evening.

Couch25k for example not that I'm a zealot or anything builds you up from nothing to 30mins running. I've just done it from August to October, and had no injuries or pain at all.
I was already a healthy BMI though, so that would have an impact, but I was very unfit (no exercise at all for 15 years!)

Also build up your core (with yoga, planks, or Pilates etc) so that the whole of your body is being used in an optimal manner to protect from injury.
There was a list of four exercises in the grauniad yesterday that were recommended for good physical health. One was bridges (for glutes), one was one-legged sit to stand...can't remember the other two!

I'd see a physio or a well qualified/recommended personal trainer and work on getting your leg muscles strong, especially glutes and quads then see how you get on with running.

Would also want check on core strength as compensating for a weak core can also make leg muscles hurt...

I wouldn't write off running as an option without sorting leg strength.

I get what you mean about cycling. I've sort of seen the point (lockdown/ having access to off road cycle paths) but still instinctive hate it/feel guilty for holding people up, plus have a total death grip on the handle bars, but it might be worth considering a static bike if running doesn't suit your legs, as running with poor alignment isn't great for joints long term.

Oh, and I only run on grass too, not tarmac.

Took up running again this year, but spent the first couple of months just building strength and balance from toes to core , as pp suggests using nhs physio advice

Then very slow build up ... jogging up the garden type distances , now run for up to an hour couple of times a week, but still do strength work twice and yoga

The hospital basically have told me as long as it doesn't hurt , and don't do marathon training

I find I’m ok if I only run on soft ground, ie the park on not pavement.

Very funny about the cyclists though!

I struggle with running due to issues in my hips and lower back. Running is quite heavy impact, especially if you have to run on roads or tarmac.

I can walk miles, though. I presume because it's much gentler and doesn't have the same impact. I regularly walk 10km a day with walk but I can't even run half a mile without being in excruciating pain!

@flaviaritt

Are you a normal weight? I want to run but I know my weight limits my distances.

I'm a normal weight for my height, I'm definitely not thin but I'm not obese

I love running but even with a very sensible regime I do end up injured a fair amount. I would probably try to find a lower impact sport to get fit. Maybe start walking? Then something areobic for CV fitness? Kettleballs are great once you learn to use them, very efficient for exercising lots of muscles.

With your injury history I’d definitely be seeing a sports doctor/physio before taking up running

I struggle with running due to hypermobility and poor proprioception (knowing where my limbs are)- I need to have the time to think where I am putting my feet if I am not to sublux or dislocate.

I find fast walking works well for me- for extra cardio fast walking uphill. It is still more controlled than running but does provide good exercise. I also got my son to devise a set of exercises specially protective of joints- he used the internet so you might be able to find stuff there.

People whose joints don't randomly move out of socket don't quite understand what we're talking about here.

Might be worth trying to see a neurologist as well: this does sound very much like hypermobility syndrome.

I'm 45 been running for over 20 yrs and many issues including persistent knee issues. I am still running though, I have incorporated many other exercises to strengthen my hips, bum, calves and feet!, built in stretching as well. I have also adjusted my expectations of what I can and can't do now.
I'm slower (but inside I'm still tanking it!), I don't run as far, or as often.
But because of all of this I can still run and still enjoy it.

I could have easily said 'I'm to old and achy now, I cant run anymore'. But that is a cop out quite frankly, why should a few aches and age stop me, especially if I can adapt it to make it enjoyable, which is the most important part of it, that you feel good doing it.

Are you hypermobile by any chance? - Yes, it's this that caused my knee to dislocate apparently. It's great for yoga!

Look up Niko Niko happy running Great thanks!

but it sounds like you have fairly entrenched wonkiness yes, this is true!

Also the other thing which might help is weight training I do enjoy weight training, but I have to have a trainer which gets expensive sadly. I should really just accept the expense and get back on it

@IveSeenThings Thank you! I need to look again at Couchto25k again clearly.

And I'll definitely see a physio as that seems to be the reoccuring theme. Can't get NHS phsyio for love nor money so I'll need to go private. But I live right next to a very famous sports university so I'm sure I'll find something!

Thank you everyone, and sorry if I didn't reply directly to individual posts :)