Runners, any tips for my sore knee?

[ohbugrit]

I started couch to 5k in November and love it. Got kitted out with good shoes etc and I can happily run for 25minutes now. Even the shin splints are pretty much a thing of the past. But I have got a sore right knee.

The pain is medial only, just on the inside, sore to touch and especially if I bear weight and turn on it. There's no obvious swelling but it is too sore to run on comfortably. I've taken 5 days off but am itching to get back to it.

So many people tutted at me for running, saying it would wreck my knees, I'm having to disguise my limp at work! Any recovery tips?

well done on your success so far. Stick with it.

Just a few things you may consider:
Are you making sure you have enough rest days inbetween running days? Did you get your run shoes from a running shop (did you get your running gait assessed on a machine?) Are they the correct support?
After a run put a bag of frozen peas on your knee for about 20 mins. If it continues it may be worth getting checked with a sports physio.
I overtrained for my first half marathon about 5 years ago and ended up with runners knee, didn't have shoes which were supportive enough as I also happen to have a wonky pelvis (as found out by the sports physio!) Hope this helps a bit!

Thanks :)

Life often gets in the way so I tend to have two days between runs quite often. I do walk lots between times.

I got my shoes from a running shop and had my gait checked etc - they feel good.

I am very overweight though so I suspect even at this level I'm giving my joints a hammering. I'll take the ice advice but I don't think I'm going to run until the pain has gone. I'm so scared of hurting myself and being unable to keep running.

The cross trainer is good low impact cardio exercise for when you're injured - if you have access to one. It'll give your joints a rest.

Or just keep on with fast walking - assuming that doesn't aggravate your knee.

If you can get to the gym, I find that the machine where you sit on a seat and lift weights with your ankles, using your quadriceps, strengthen the tendons round the knees and help reduce knee pain. You could replicate this exercise at home sitting on a chair with ankle weights.

Make sure you are not overstriding. Your foot should never hit the ground ahead of your hip