Sore Knees!

Zak Flaps

Hi, new to running(5 weeks) and i'm nearly halfway through the c25k programme. The last 3 or 4 runs I have noticed my knees getting a bit sorer.
They actually slowed my run today a bit. I'm not in agony or anything. Maybe it's natural at this stage.
I stretch before and afterwards,and was fitted for proper running shoes.
I run on the streets/footpaths at night. I'm planning to run on grass a little also. Maybe that will help.
Not sure. Do any of you have the same problem?
Is it natural?

Zak.

yop

Just speaking to a mate of mine there who is also, like you and me, new to running and he too is experiencing knee problems after runs.
Maybe too much too soon?

cruizer22b

Im doing it a few weeks now and only coming to the end of W2D3 ( repated them a few times ) of the C25K. My right knee does be quite sore afterwards. Ive started runnuing more on grass now and that seems to have helped.

Zak Flaps

hi guys...mine aren't too sore after i run...they just seem to be sorer every time i start a new run...
i was talking to a friend, she told me that her knees used to be sore but after a while they got stronger and more used to running....
but i think running on grass will help....
i don't think it's a case of too much too soon as the C25K introduces people to running gently...we're probably just not used to it...time will tell...
somebody recommended fish oil capsules...
patella straps were also mentioned...

another world

A few things I´d reccommend are:

Stretching your ITB
Stretching in general
Making sure your runners are right for you
Run on different surfaces
Don´t rush your training
Work on your form. If you have good form it will help a lot with all sorts of injuries
Don´t run on an injury. It´s best just to leave it a day or so until you feel better

Just a few random techniques I´ve used in the past and I used to have very bad knees

colblimp

Ha, when I saw the thread title, I thought you were talking carpet burns - sorry, lol! :eek:

MysticFred

I'm on W2D2 and my knees are tender on the inside of my knees. I'm hoping that it's a settling in thing as I am overweight. I have been running on grass as much as possible but the ground is pretty hard as it hasn't been raining in weeks.

I bought good runners and had a gait analysis done.

Do you stretch before or after the warm up? I haven't been doing it at all. I figured the warm up walk would be sufficient.

Zak Flaps

MysticFred wrote: »

I'm on W2D2 and my knees are tender on the inside of my knees. I'm hoping that it's a settling in thing as I am overweight. I have been running on grass as much as possible but the ground is pretty hard as it hasn't been raining in weeks.

I bought good runners and had a gait analysis done.

Do you stretch before or after the warm up? I haven't been doing it at all. I figured the warm up walk would be sufficient.

I do a small amount of stretching beforehand, and a little bit more after...
A few runs after my original post, my knees began to feel better, so i think it was a case of my knees getting stronger and becoming accustomed to running.
And then I got a bad cold and have been out for a month with it, so i'll have to start back on week 3 when i'm better!!! Damn!

RayCun

Some soreness is normal, I've been feeling pretty fragile myself after running on Sunday. If it's not fading after runs, or is a sharp pain when you're running, you might want to have it looked at, but its a judgement call really.

Stretch after your runs. You can do dynamic stretches (eg, kicking up your heels) after your warmup, but your static stretches should be at the end of your exercise session.

Mink

I did C25K last year (& still running). First several weeks I had aches & pains everywhere, sore muscles, sore joints, shin splints etc.

I found I was striding too far & I found that running on tarmac is great for me. Concrete paths are much too hard but bike paths are great (just watch out for cyclists & give way to them).

I now never get sore joints or muscles, only if I haven't run in weeks & start up again. It should pass, keep at it.

Brianderunner

I had that last June and started taking glucosamine and that really helped, have been taking it since and no major problems.

Bugsy2000

I've been running for the last 2 years, mostly on the roads, and I've been suffering very sore knees since Christmas. I've been told that Glucosamine Sulphate is the way to go. I strenghtens up the cartilage and allows more fluid retnetion in the cartilage which gives you better cushioning when running. Only just started using it now so too early to give any results. I'll keep ye updated - fingers crossed.

joconnell

Another thing might be how you're running - if you run upright and you're putting your foot out in front of you as you land your leg locks for a second and the force of your weight meeting the ground sends an impact shock up through your leg - whatever the weakest part of it is gets the hit so it's your knee in that case. Landing with your foot out in front is normally called heel striking which is bad - take a look for chi running and pose running which teach a technique where you land mid foot with a bent knee and it'll act more like a spring to soak up the impact a lot better. As mink said less stride distance is good - less chance of heel strike and if you take shorter, quicker steps you spend less time with your legs supporting your body weight so you don't tire as quick.

Mink

joconnell wrote: »

Another thing might be how you're running - if you run upright and you're putting your foot out in front of you as you land your leg locks for a second and the force of your weight meeting the ground sends an impact shock up through your leg - whatever the weakest part of it is gets the hit so it's your knee in that case. Landing with your foot out in front is normally called heel striking which is bad - take a look for chi running and pose running which teach a technique where you land mid foot with a bent knee and it'll act more like a spring to soak up the impact a lot better. As mink said less stride distance is good - less chance of heel strike and if you take shorter, quicker steps you spend less time with your legs supporting your body weight so you don't tire as quick.

+1 Explained much better than I could have!

MysticFred

I completed W3D2 last night and my knees were very sore by the end. I could feel tightness on the inside of my legs next to my knees.

I read up on ChiRunning and while it makes sense I found it too difficult to know if my posture was right. I also tried to make sure I wasn't over striding as Mink and joconnell suggested.

I put some ice between my knees last night and took some Brufen. It helped but it feels like the pain is getting worse

How much of a break do you people suggest to give them a chance to heal?