Knee pain after running - is this normal?

[Bluedoor11]

Hi all,
I started running in June this year. I’ve always been fairly unfit so at the beginning I was not able to run for longer than 1 minute at the time (!). I followed the C25 app and I’m now running 5k non-stop once/twice a week. I’m very proud of this, and really want to continue. However, for the last two month I’ve been getting pains in my knees (both of them!), after each run. Sometime the pain keeps me awake. It only happens after running, and it goes away after resting for 3-4 days. I phoned the doctors a few weeks ago and was just told to take ibuprofen, but wasn’t told to stop running... does anyone know if this is relatively normal, and if it will go away if I persevere? For info, I warm yo before each run and stretch when I finish...

The truth is that if there is a joint issue, right now you have zero chance of a referral to identify the issue. But I'd probably not think running is a good idea without a proper check. You definitely should not have pain for that long after running. Either there is a joint problem or you are running really, really badly. Either way you shouldn't be doing this without a proper check up. Could you switch to a low impact exercise regime?

It’s just weird that it’s both knees... and it’s both the front of the knees and my hamstrings... I’m probably running really really bad...

I used to get pain in one of my knees after running, it came on gradually and got worse over time. It turned out that I'd torn the cartilage and had to have an operation.

I'm not saying that's what you've done, but I wouldn't continue if I were you, not if the pain is bad enough to keep you awake.

Any chance you can afford a private session or two with a physio, to skip the referral stage?

I had similar a couple of years ago after running regularly up to a half marathon distance and it was all solved in one session! Turned out that the muscles in my backside hadn't been pulling their weight thus transferring strain to my knees. The physio showed me some exercises to do daily and especially pre-run to activate my glutes and problem solved! Best £50 I ever spent.

Have you had your gait analysed? You may need more supportive shoes.

When I was having knee pain my physio friend suggested laying quad stretches

www.gloveworx.com/blog/quad-stretches-help-become-unstoppable/

Apparently laying down is better - I used to do quad stretches standing on one leg. This definitely helped for me.

Also, glucosamine supplements are good for joint pain

I second going to a physio. I had knee pain from running and it turned out that tightness in my IT band was the cause.

Also make sure you have decent running shoes. It really helps.

I find yoga really helps to get rid of a lot of the tightness, as well as using a foam roller regularly.

It’s just such a shame. It’s taking me so long to get to this point...but yes I think I’ll give it a break during Christmas and see how it goes

That’s all very good advice thanks! I can definitely have a look at physios. Running shoes... well I didn’t know that can make a difference! I’ll also have a look at that

It might be something long term like a joint issue, but perhaps worth a session of physio first to see if it is muscular as pp suggested. There are quite a few issues like glutes, tight ib bands, flat feet, that all present as knee issues.

If you do every run in the same pair of trainers I would also consider trying another pair in a different design to see if that helps.

(In case you don't already know this)running trainers split broadly into two categories: cushioned and stability. If you tend to 'go over' when you run stability shoes aim to stop you doing this and improve your gait. If you have too little or too much correction for your personal gait it can really cause issues.

I started getting terrible plantar fascitis in both feet after running which was caused by buying a pair of stability shoes that won some award in a running magazine but were hopeless for me.

If any local running shops are open they would do you a treadmill gait analysis to see which shoes would help. I know on sportshoes.com they have a description of how to assess it yourself using your wet footprint but don't know how easy this is to do.

Xpost sorry made a cup of tea half way through reading the thread so didn't realise physio and shoes already covered

I got to about week 7 on C25K over lockdown 1, and had to give up because of chronic knee pain. Knee supports helped initially, and only running on flat routes, and uphill and I'd suffer after and have to take a week off. All the rests I needed kept setting me back so I gave up for a few months. Started again on week 1 a couple of months ago and my knees have been a lot of trouble ever since just that one small run, one is much worse and I can't put weight on it when going up stairs. Google just tells me it's chronic runners knee.

If you go to a specialist running shop, they will watch you running (usually on a treadmill) and recommend a type of shoe, then try you out in shoes at different price points. Take your current shoes with you! I need a really stable shoe because my feet roll in when I run. Now I know what works for me, I just order from Asics Outlet online, but you do really need an assessment to start off with.

This has been covered but I assume repetition makes it more convincing...!

Get your gait analyses in a shoe shop and get some good shoes! They don’t have to be expensive - you don’t need this season’s model. You’ll be amazed the difference this will make, particularly if you don’t have great running form.

Speaking of... running form. Take a look at The Running Channel on YouTube - they have some great videos on form. It sounds odd that you might need to “learn” to run but I see so many odd running forms out there that will at some point lead to injury. I was a bit of a heel striker and had to train myself out of that. Worth looking at, as good form means less injury.

And yes - dynamic stretching before running, and perhaps strengthen your glutes a bit. That’s your powerhouse.

I would stop running for the moment. See a physio and do something with less impact on your joints like power walking cycling or swimming

yes to physio.
if you can get someone specialised in running they can look at your gait and shoes as well.
what kind of pain is it? bone/joint/muscle? does it hurt when you prod the area? (shin splints start of as feeling like a bruise on the shin)

well done getting through c25k!

You can see an osteopath - which might be easier than to see via the nhs.
It could easily be bursitis which you can google. The osetopath pressed the inner lower side of my knee which was painful. So I have bursitis, not painful when walking but painful at night sometimes. There isn't a quick cure, put cold compresses to ease the pain and take ibuprofen. It's not a part of the body you can rest easily. I now wear support soles.

Thank you all! I feel much better now. I thought I’d have to stop running but I may be able to find a solution! I really don’t want to stop if I can avoid it. Can anyone recommend a good shoe shop to check my gait?

What area of the country are you in?

Great advice from pp.

In the meantime, I'd recommend that the next time you go, run much more slowly (as slow as you can) but trying to take many more, smaller, steps.

This, combined with the glute exercises (squats), should help.

I agree about decent trainers BUT be careful about buying over cushioned trainers ( like Hoka's... ) - they won't fix the problem and will only make it worse...

Hi, I'm a physio and treat this regularly. It's likely to be patellofemoral/kneecap pain. Running generally doesn't harm knees but while you are waiting for and appointment reduce your distance to the amount that would get the pain more manageable. If you are having night pain your body is giving the message it can't tolerate what you are doing at that time. Maybe try 3km, on 3 days. Try to avoid running on hills for now also. Definitely see a physio and stick with the exercise program they will give you and you will be able to build back up your distance gradually again. Good luck

Deffo pay for an assessment with a physio, knee pain can be serious and important to check out

Great advice on here.

Do not "run through" the pain (been there, done that, got the physio bill to show for it). As @havecourage says, it's your body's way of saying "rest, now, before you do any more damage."

One thing I haven't seen suggested yet (possibly because it's winter and minging wet out there) is running on grass. The surface is softer, but also the slightly uneven ground breaks up your stride, makes you think more about gait and form, and takes the repetitive pounding out of the equation.

Also as a pp said, avoid overly padded/ "supportive" shoes and shoes with anti over pronation blocks in them like the plague.

A few things might help.

Shoes. I know mine are wearing out when I begin to get niggles in particular places. As pps have said, a gait analysis in a running shop is very helpful.

Physio/ osteopath. Bettee than a GP anyway.

Cross training. So many injuries are down to imbalances and weaknesses in the body. Getting all your muscle groups strong and activating really helps. Yoga is great for strength and improving flexibility without impact. I also do general fitness classes involving weughts and moves like lunges and squats.

Terrain is a good point. I need a mix. Road/ pavement is great for speed, but trail is easier on the joints as the landing is more varied and activates additional stabilising muscle groups. If it's hard going, walking is fine. Go easy on downhills... it feels easier to go faster, but is higher impact on the joints.

"Jeff" alternating running and walking is a valid and effective approach. Jeff Galloway creates plans for this method. It's great for stamina as it reduces impact on the joints. People use thus approach for marathons and find that the speed averages out asthe same or better than trying tk sustain a jog for the whole distance!

Do you think you have changed your running style in the last few months - tried to speed up? I had problems after doing interval training and was lengthening my stride to try and speed up...but actually just strained my knees 🤦🏻‍♀️

Appointment booked for gait analysis next Tuesday, and I’m also trying to find a good physio. thank you all, your advice has been extremely helpful. Now that I’ve done 5K I want to carry on and perhaps do a 10K in the future, so I’m very glad to hear that I may be able to find a solution for my dodgy knees! I’m glad I posted here x