Knee pain after starting C25K

[nanodyne]

Looking for a bit of advice please.

I started C25K a couple of weeks ago and managed the first 4 runs, but on the 4th my knee started to hurt. I pushed through and finished the run, but since then I've been in quite a lot of pain and am finding walking difficult. I called 111 yesterday (1 week after the pain started) and because there's no swelling or redness they said to just take pain relief and keep using it, and it'll recover eventually.

I'm looking for advice because I'm not convinced basically.. it hurts enough to keep me up at night, and although paracetamol/ibuprofen do get rid of the pain, it feels like I'm just masking the problem. As far as I can tell I didn't twist or sprain it (I was on a treadmill so no turning), and the pain is located on the inner side of my left knee, below the kneecap. Has anyone else had pain in this area and if so, any tips for recovery? I want to get back to the programme and am also missing other exercise because of it. Thanks!

Ok. So basically you're a new runner, you've started c25k and your knee hurts. This is all very normal (and I can't believe you rang 111!!)

So we can help diagnose :
What exercise were you doing before c25k, if any?
What shoes are you wearing?
Are you doing any strength work?

Also, you say you could carry on running through it when it started hurting - this is good in one sense as it means it can't be anything too serious.
If that was a week ago, what have you done since in terms of exercise, and how far do you have to walk for it to start hurting?

@fellrunner85 thanks for replying! I wasn't sure about ringing 111 but the NHS website said to call if having trouble bearing weight, which I am.
I'm 8 months postpartum, and from 3 months had gone back to spin 1-2 times a week, plus yoga and Pilates so all low impact as advised at my 8 week check. Pre-pregnancy I was walking a couple km a day for nursery run, plus spin, yoga and Pilates - so not mega fit but not out of shape either iyswim.
I'm just wearing normal trainers because I wasn't sure if I'd enjoy it or want to carry on with it long term - obviously now thinking I should've gotten proper shoes. I have some postnatal physio exercises for hip stability and strengthening and as mentioned, yoga and Pilates, but nothing else.
It hurts pretty constantly when walking, which is all I've done since I hurt it, just small distances, mostly in pursuit of 2.5yo.

Not really sure what "normal trainers" means ("normal" could be anything from big bouncy Sketchers, to Gazelles, to Converse) but if you've gone straight into c25k, as a non runner who does no high-impact exercise, in non-cushioned shoes, then it's no surprise your joints are feeling it. It's more of a surprise that you got four runs in before it hurt!

While you're resting from running, my advice would be to:

• Keep walking and keep up low-impact activity

• Do some glute strengthening exercises and keep these up as part of your regular routine- this will really help when you get back to running. Look up clam shells; they really do help strengthen those key muscles and, in turn, take the impact off your knees.

• Get some decent running shoes. They don't have to be expensive, and don't get a gait analysis yet - as a brand new runner you don't have a "gait" developed yet. All a gait analysis will tell you is that you're heel striking, landing heavily, and overpronating as 99% of new runners do. Instead, buy a classic cushioned running shoe, half a size bigger than your regular shoes, online - you can usually get last year's colours pretty cheap - and go for that until you get more into running and learn what you like and what you don't. You can't go wrong with a stone cold classic like Brooks Ghost or Nike Pegasus.

You'll be fine to start running again when you can walk pain free. And don't worry too much - this is all very normal!

Ah they're not totally uncushioned, but looking at your recommendation definitely not as cushioned as those (they're Under Armour ones, more like multipurpose gym trainers).
Thanks so much for all this advice, really grateful for the pointers! I'll do as you say on the shoe front and carry on with my physio exercises which are more or less as you recommend. Generally just relieved to hear it's normal!!