Tips for helping knees?

[prettygreenteacup]

I'm a beginner with running but I'm so far pleased with my progress and can see my stamina building after a month - having not ran since before having my two children over 5 years ago I've gone from being able to manage 2k to being able to do 5k in about 33 minutes. I'm really enjoying it too - I started because I wanted to do something for my mental health during lockdown, juggling WFH, homeschooling and a toddler

However my knees have started to hurt! It's just an achey pain. After a couple of days without running it goes away and then it's back after another run. I stretch before and after. Any tips to help? I really don't want to stop and spoil my progress!

Google 'runner's knee' and try the exercises. Helps mine.

Fingers crossed!

What trainers are you wearing? How long have you had them? What surface are you running on? Do you need to lose any weight? Where is the pain? Could you point to it?

I don't need to lose weight, no. I'm BMI 22, at 5ft 6 and around 10 stone. I'm running to get fitter overall and hopefully firm up my post baby body! I'm a size 10.

I'm running on the road in the early mornings. I wear Adidas running trainers, they are new - had them about 4 weeks. The ache in my knee is sort of on the inside leg corner.

If it's both knees, it's likely to be the impact of running on the road and doing quite a lot in a short space of time when you're not used to it. If it's not a problem while running and happening between times, I'd double your stretching before and after runs because what can feel like enough sometimes isn't and road running is high impact so you need to be really well stretched. Are the trainers the right sort for road running?

Definitely a good idea to build up some muscle around the knee as well and to use exercises specifically aimed at runners knee.

Stretch stretch and stretch, Google the exercises mentioned above and see if it helps.

It's probably because you are running on such a hard surface so often. Can you alternate between that and running on softer ground like grass or sand?

How often are you running and how quickly have you built up? The general rule is not to increase more than 10% in a week. When I first started C25K, I hurt my knee really badly and it took weeks to recover. When I started it again in the new year, I only did two runs a week this time and built up my strength/fitness with other forms of exercise and yoga in-between. I also do knee strengthening exercises, when I remember! That's all made a huge difference. It does still twinge occasionally, but it's usually just a sign to slow down a little and an extra recovery day sorts me.

It does sound like you have escalated too quickly and your knees are protesting. Running is a very repetitive, high intensity exercise, if your body isn't used to that, some part of you will probably not be happy!

You could ease back on the running and cross train with things like yoga, pilates, weights - anything that will make your legs stronger. What you are experiencing as knee pain may be about your knees but also may come from weak glutes or ankles. A good physio would help pinpoint this, but am not sure if that's realistic at the moment, unfortunately.

I find foam rolling is also a big help with running related pain. Try it on quads and hamstrings and see if it makes any difference?

The answer to my knee pain was to strengthen my glutes.
Also look at your form, and try to engage your core while you run.

Did you get your running shoes fitted from a specialist shop? I have flat feet and my knees ache because they roll inwards if i wear shoes that don't have enough support in them, or if i wear shoes without my orthotic insoles in.

To fix runners knees...

30x bodyweight squats a day

Stretch the front of your thighs by pulling ankle towards bum x3 minutes per day

Stretch the back of your thighs by touching toes x 3 minutes per day

Run slower
Run off-road

x

Oh, also forgot to say - stop running for a couple of weeks to let it heal first. Do another form of exercise instead, and do your stretches and squats at the same time. Then gradually begin running again, slowly and on trails.