New to running, suffering with bad knee pain

Tulip75

Hi
I've recently started running and I have really bad aching pain in my knees, it's so frustrating :mad:. I started out doing 3 or 4 days a week running on tar mac for around 15 minutes every day. After two weeks I started to get an aching pain in my right knee. I rested it for two days and bought a knee support and ice spray however, when I went out running tonight the support was ineffective and the pain was worse than ever in both of my knees, mostly the right. I've googled it and it says something about 'runners knee' but I'm not sure how to overcome it. Should I keep running on it just so my knees can get used to it?or should I rest it for a week or so and hopefully then the pain won't come when I'm out running..

Any advice would be appreciated

Redsunset

Too much too soon. First up have you invested in proper running shoes to help absorb impact of road. Your only new to it and already doing 15 minutes every day. Your going to be making microscopic tears in the muscles and your giving no recovery time.

Do not keep running on it, rest up for a while, hopefully you haven't done too much harm to the knee.

manlad

Hi there,

Your symptoms do sound alot like runners/jumpers knee. The harsh reality is there is not much you can do to completely erase the problem. Dont continue running through the pain as you can develop tendonitis from this. I'm not an expert on the topic but I have had the same problem and also have patella tendonitis, here a couple of tips that I used that have helped:

1. Make sure your footwear is adequate for the support you require. This is different for everyone. Some larger stores will do measurements for this and recommend the best trainers to use.

2. I was advised to build up the muscle and strength in my knees. This was advised by my doctor but my no means should you do something similar without seeking professional advise first. I did squats, box jumps, leg weights etc.

3. Try running on a softer surface- Roads are always going to be hard on your knees. I try to run in parks and grass surfaces as much as possible but this can be difficult with the Irish weather. I live in Melbourne so its that bit easier.

4. Cycling I found was also a big help to building strength in my legs and knees. I also avoided the treadmill at all cost as I found it only made the problem worse.

This is advice from my own personal experiences. Others may disagree, but the above has helped me with the problem.

Best thing is to talk a professional about different exercises and training to help with the problem. Good luck.

Also something a poster mentioned above. If you have only started running do not try to do too much too soon. Build it up everyweek, keep a log of times and distances. Also give plenty of time for recovery.

double GG

Not sure on your geographical location but have you looked into running on a beach if you're anyway close. 100 times better for your knees that the road!

Oryx

Ok, I can see you have been given some advice there, but as per the rules of this forum you shouldnt ask for medical advice, and this qualifies.

Your best bet is to get someone in real life (sports physio) to check it out and advise you. Anyone posting here is stabbing in the dark and googling symptoms is never a good idea.