Can I do c25k with knee pain?

[Thingsthatgo]

I have low level knee pain when going up stairs or crouching down. It’s not bad, but they ache a bit after a long day of walking. I am 50 and would like to increase my fitness. Will running cause more issues?

I’m no expert but I wouldn’t even consider taking up running with knees that hurt after a long walk

See a physio for an assessment, likely to be £30 to £45 if that is within reach

Otherwise, from what you say, may well be tight quads/ hip flexors. Try stretching them lightly and see if that changes the feeling.

I wouldn't and I agree with @JohnnyMcGrathSaysFuckOff about seeing a physio.

I think you can and it could end up being helpful to get fitter - that is the current thinking about arthritic joint pain anyway

but I would visit a physio first and get some idea if you pain is related to weakness/gait/footwear and get some stretching and strengthening exercises to help with the running and help protect your knees.

It isn't too difficult to strengthen knees. If it's really bad then see a physio, but some quarter squats with a rolled up towel between the knees is a really good exercise. I don't think C25k is out of the question at all.

I had knee pain, but I wore a sleeve type support on both knees, and that helped. I'm now trying to wean myself off them, as I think I need to develop the right muscles to support my knees properly, but the sleeves got me through to running a good distance without pain, and weight loss, which I think will have eased the pressure. They have a silicon 'donut' sort of gel pad that circles the kneecap, and then a sleeve with supportive sides to keep your knee on the right track.

I first used the very expensive original German ones, but after they wore out, I switched to the cheaper ones from Amazon (about £10 each) and they seemed fine. They also eventually wore out (the side stays are metal, and eventually snap), so I have some wrap around ones that I'm trying now, but they are less comfortable/supportive (though were cheaper, and possibly more convenient to get on/off, which will extend their longevity, as it was the pulling off that weakened the metal supports in the others). But it's because the latest ones are least supportive that I've been trying a few runs without anything now. You can also get ones that just have a gel pad that goes below the kneecap, but I didn't find they helped.

I also wore very supportive trainers, plus custom Ennertor insoles (I had a lot of foot/ankle/kneen problems as I'm hypermobile), and those absorbed a lot of force, which I think helped as well. Now I can run up to about 16km without knee pain.

I run with both rheumatoid and osteoarthritis. I have had one knee replacement and am on the waiting list to have the other done next year. I visited a running shop and got soft but supportive running shoes. I also use my own insoles which support my ankles and knees. I run very slowly but can manage 5k although it has taken me a year to get there. I do both pre and post running exercises. The improvement in muscles around the knee do seem to help and after about six months I also noticed a decrease in my back pain. My knee gets sore naturally but I can manage it. I would just get your gp to check that you have wear and tear of the joint rather than tendon ligament or meniscus problems. Listen to your body it will tell you whether you are doing the right thing or not.

I agree with working with a physio to identify the issue and build up strength in the knee.

I have had fewer knee issues in my 30s and 40s since taking up running than I did in my teens and 20s.

If you have knee pain squats are not advised! My orthopaedic consultant and physio both said so! I'm not allowed to run at all as my knee isn't stable enough despite having fab surrounding muscles thanks to riding an exercise bike and doing a load of exercises from my physio. As a pp said - go to a physio for advice as that's a better option than potentially doing some serious damage to your knees.

Thank you! I’ll talk to a physio. The pain isn’t bad, but I don’t want to cause damage.

I had more knee pain before I started running if I’m honest. Knee pain can be down to a multitude of causes and most of them don’t rule running out.

i agree with getting a physio assessment. You’ll also want to be doing strength work alongside to help strengthen the muscles around your joints. Often lack of movement causes just as many issues with knee pain, or even more, than running, so definitely don’t discount it. Just make sure you do it sensibly.

Yes as pp said see a physio. I had knee pain at the start of c25k and saw a physio, who gave me a series of exercises to strengthen the muscles around the knees. I paused the c25k for a couple of weeks and focused on those exercises, and then built up the running very slowly and gently (more gently than the official c25k programme) and it was fine.

as I think I need to develop the right muscles to support my knees properly

This is key.

See a physiotherapist, that is really important, and ask them for a programme of simple exercises which will "wake up" the muscles which support your knees. And get some stretches too.

You probably have quite weak muscles from not exercising. Your knees will likely stop aching if you do some proper strengthening work and gradually build up your mileage.

The thing about C25K is that you don't do too much too soon. The early weeks just have 60-90 seconds of running intervals.