C25K... sore knees

[Janie Grace]

I'm on week 6 of C25K and I'm so proud of myself! However, my knees are KILLING me. They were hurting around week 3 too, and I got new shoes (badly needed) and started stretching lots after my runs (I hadn't been doing that). It helped so much and I was pain-free. So why am I hurting again? I was supposed to run Friday or today but I skipped because I'm in so much pain. I'm going to at least walk tomorrow even if I'm still in pain.

 

I have been sitting a lot (working on computer) -- can that make your knees hurt?? The pain is kind of on the inside edge and under my knee cap. (Under as in closer to my feet, not closer to my bone.)

 

I've been training on a treadmill, if that matters. I am planning to switch to outdoor running next week.

[Guest]

Personally, I wouldn't push it and would go see an ortho ASAP. I am no longer a fan of the push through it or wait it out camp. Knees are important. Believe me. You don't want to be like me and be facing a partial knee replacement at 40. Your body is telling you something. In the meantime, ice 20 minutes at a time, throughout the day as much as you can stand. Get the inflammation down.

[Guest]

You might try soaking in Epsom salts too if you have a tub. I ignored my knee issues for years and kept running and I now very much regret it. I will probably never be able to run again, even with (another) surgery. So take good care of yourself!!

[Forget-Me-Not]

I had the same issue with C25K. My physical therapist BIL called it a pes anserine bursitis and gave me some stretches and told me to ice it and rest it. It got better, but when I started running again, even with professionally fitted running shoes, it flared right back up. At which point I decided it wasn't worth it to me to ruin my knees so I switched to low-impact exercise.

[Julie Smith]

My knees have always bothered me, even when I was a little kid.

 

But if I do tap dancing at least once a week then they are fine. For the most part the exercises the physiotherapist gave me, and tap dancing moves are the same. While except the tap dancing moves are fun.

[Janie Grace]

I had the same issue with C25K. My physical therapist BIL called it a pes anserine bursitis and gave me some stretches and told me to ice it and rest it. It got better, but when I started running again, even with professionally fitted running shoes, it flared right back up. At which point I decided it wasn't worth it to me to ruin my knees so I switched to low-impact exercise.

 

I'm going to be so sad if I have to stop. I was planning to run a 5K with my good friend who has been asking me to for years. I was *finally* doing it. :(

 

What did you switch to? 

[Janie Grace]

Do knee braces help? I really, really just want to get through the next three weeks and the 5K, and then I will stop. That wouldn't be so bad, would it?

[Forget-Me-Not]

I'm going to be so sad if I have to stop. I was planning to run a 5K with my good friend who has been asking me to for years. I was *finally* doing it. :(

 

What did you switch to?

Well, I can't claim to be regularly exercising at the moment 😬, but when I do it's usually walking or riding my bike around the neighborhood with my kids. And the elliptical back when I had a gym membership. I need to get back in the habit. Edited April 2, 2017 by Forget-me-not

[mamaraby]

Which C25K? There are lots. How often do you run? What's your weekly mileage? How much are you increasing your mileage/run frequency? How active were you before you did the C25k?

 

Yes, it can be the treadmill. It is easier to run faster and harder on the treadmill than you would outside and ending up with an overuse injury. If it were me, I'd make an appointment to see the doctor. I'd also take a week off running, rest, ice, and take ibuprofen. I would not run in old shoes and I would not run on the treadmill. I also would not run without a good plan for stretching and consider using a foam roller.

 

And I definitely wouldn't try and limp through just to finish. Is the C25k something you're enjoying? If so, I'd be seeking medical advice and/or PT so that I could enable myself to healthily and successfully do the thing I enjoy. The other thing is, while we can talk generalities here, your doctor will have a better feel for what the actual issue is and whether or not something like a knee brace would be worth considering.

Edited April 2, 2017 by mamaraby

[Janie Grace]

Which C25K? There are lots. How often do you run? What's your weekly mileage? How much are you increasing your mileage/run frequency? How active were you before you did the C25k?

 

Yes, it can be the treadmill. It is easier to run faster and harder on the treadmill than you would outside and ending up with an overuse injury. If it were me, I'd make an appointment to see the doctor. I'd also take a week off running, rest, ice, and take ibuprofen. I would not run in old shoes and I would not run on the treadmill. I also would not run without a good plan for stretching and consider using a foam roller.

 

And I definitely wouldn't try and limp through just to finish. Is the C25k something you're enjoying? If so, I'd be seeking medical advice and/or PT so that I could enable myself to healthily and successfully do the thing I enjoy. The other thing is, while we can talk generalities here, your doctor will have a better feel for what the actual issue is and whether or not something like a knee brace would be worth considering.

 

This is the program I'm following: http://www.c25k.com/c25k_treadmill.html

 

I run three times a week. I am not paying attention to my mileage; I am just walking/running for the amount of time prescribed. I run very slowly! 

 

I was not active at all (it is truly a COUCH to 5K). I mean, I walked. I would have had no problem hiking for 3 hours up a mountain and back down again. I'm not overweight. But I wasn't doing anything aerobic.

 

Ugh, I am not excited about the doctor thing OR taking time off. :( I am already icing and taking (lots of) Advil. Yes, I am enjoying it, so I will consult a professional as you all have advised -- I really do want to keep it up.

[Alessandra]

Take care of your knees!

 

I don't know if this applies to running, but I'll toss out an idea -- advice for people who hike with heavy packs. In order to minimize strain on knees, it's often suggested to try to engage muscles in the core. Personally, I find it helps my knees if I am mindful about using core muscles. Perhaps this could apply to running as well as hiking?

 

ETA

This is pretty obvious, but building up leg muscles can help take strain off knees. The physical therapy I had for a knee injury was mainly strengthening leg muscles.

Edited April 2, 2017 by Alessandra

[staceyobu]

I am not a doctor, nor do I play one on tv.  However, it sounds like runner's knee to me. You can generally train through it.  Sitting for long periods of time can irritate it further.  I'd continue to go slow.  I tend to have more aches and pains running on a treadmill than outside.  All of the ligaments and tendons around your joints have to strengthen and get used to the added stress you are putting on them.  That generally causes some aches and pains in the early weeks of running.  Once your body becomes accustomed to the running, the pains go away.  

 

Ultimately, though, you have to weigh out how much discomfort you are in. If it is serious, you should see a HCP and make sure there isn't real damage being done. If it is tolerable and sporadic, then you can maybe take the advice of random internet posters.

 

Good luck with the running! I started a C25K program four years ago and have since run four marathons and a dozen halfs!

[Carol in Cal.]

I tried C25K and loved it, but had to stop due to hip bursitis.

I had a regular doctor and an acupuncturist tell me that I had to stop or I would get something similar to shin splints/stress fractures in that area.  So I stopped.

 

I complained to my regular doctor a while later that it seemed like nothing worked for me exercise wise.  I was SO discouraged.  She got me in to see an exercise therapist or something, who gave me an exercise prescription.  It was, specifically, to avoid exercise that was full weight, high impact, and/or shifted full force from one side to the other.  That meant no more stationary biking, no running.  Yes to aqua aerobics (which I never did try), and to using a rowing type machine (I already had an old Healthrider, which has a similar action, very smooth).  I could do that without much trouble with my hips, and I also found that if I hiked or walked on soft surfaces, like duff or sand or loose trail dirt, I was fine as long as I didn't really pound. 

 

My point is that you can get good and helpful feedback from the right professionals, AND you can really injure yourself if you push too hard without that input.  So I say, go to the doctor and find out what you can and cannot do.

Edited April 2, 2017 by Carol in Cal.

[CadenceSophia]

A lot of knee pain can originate in the feet and in the core. Running alone doesn't necessarily strengthen the right muscles to keep you balanced. An ortho might be able to refer you to PT. I have a great studio locally that works miracles for people through modified Pilates exercises but it is only because the owner knows so much and has trained great teachers. If you can, find a professional who really knows body mechanics.

[wintermom]

Running 3 x/week should provide enough time between runs for your body to recover. There are certainly some things you can do to try and avoid pain, though.

 

1 - Make sure that you have really good support in your running shoes. $30 cheap shoes won't do it. Go to a proper running specialist store and get some help in fitting and choosing the right pair for your body.

 

2 - Try to find a softer running surface to use while your body adjusts to this new physical activity. Tread mills are very hard and offer no give. Trails with dirt surface, local running tracks with dirt surfaces, or something similar are much easier on the body.

 

3 - Alter your running gait so that you are doing less pounding. You can run with shorter strides. You can run more on your forefoot instead of landing on your heel area. 

 

4 - Running form can also be important. It's very hard to manage running form if you only run on a tread mill. I'd encourage you to get outdoors and only run outdoors for the remainder of your program. If you have an opportunity to run with experienced runners who can take a look at your running form and offer some tips on reducing impact on your joints, that would be great. Many beginning runners have a lot of bouncing movement which increases the forces their joints sustain.

 

Keep working at it, as running can be a wonderful and efficient form of exercise!

[mamaraby]

Ugh, I am not excited about the doctor thing OR taking time off. :( I am already icing and taking (lots of) Advil. Yes, I am enjoying it, so I will consult a professional as you all have advised -- I really do want to keep it up.

I know having to go in can be annoying (and expensive), but being one who found out she loved running by C25k, not running would be even more sad.

 

Without watching you run, I'd say it's probably a gentle enough start, but we haven't seen you run and we're not doctors. Sometimes what seems like it is gentle isn't for everyone. Sometimes it's a matter of strengthening some muscles or stretching or different shoes or insoles or altering your form like other posters have suggested.

 

I tried C25k with a local group, but had lots of problems with plantar fascitis. I gave it another try a few years later on my own and was off and running (so to speak). The only overuse injury I ended up with to date I got from running on the treadmill last winter. I took time off and got back to running about a month later. So, all is not lost.

[Carol in Cal.]

WHY DON'T THEY SELL SOFT SURFACE TREADMILLS???

 

I had a treadmill test once, and the surface was so soft it was almost like running on a trampoline.  The ones for home or club use feel like running on concrete.  It's ridiculous.

[Rachel]

I have run off and on for twenty years. When I start getting sore knees it's usually because my shoes are worn out or I've run too much on pavement. It can also mean I need to work on stretching my tight hamstrings.

 

If you see a doctor, PT, or whoever, talk to one who is a runner. Often a doctor who isn't a runner will prescribe rest or to stop running. One who is a runner may have some other suggestions that allow you to continue running or at least get back to it more quickly.

 

In the meantime, do some cross training. Ride a bike, swim, use the elliptical, etc. That will help you maintain your fitness as you approach your race date.

 

Good luck!

[Mergath]

WHY DON'T THEY SELL SOFT SURFACE TREADMILLS???

 

I had a treadmill test once, and the surface was so soft it was almost like running on a trampoline.  The ones for home or club use feel like running on concrete.  It's ridiculous.

 

My guess would be that it's a liability issue. You're much more likely to twist your ankle when you run on a soft surface. People would probably twist their ankle, fall down, and break their head open, then sue the treadmill manufacturer.

 

[Janie Grace]

Running 3 x/week should provide enough time between runs for your body to recover. There are certainly some things you can do to try and avoid pain, though.

 

1 - Make sure that you have really good support in your running shoes. $30 cheap shoes won't do it. Go to a proper running specialist store and get some help in fitting and choosing the right pair for your body.

 

2 - Try to find a softer running surface to use while your body adjusts to this new physical activity. Tread mills are very hard and offer no give. Trails with dirt surface, local running tracks with dirt surfaces, or something similar are much easier on the body.

 

3 - Alter your running gait so that you are doing less pounding. You can run with shorter strides. You can run more on your forefoot instead of landing on your heel area. 

 

4 - Running form can also be important. It's very hard to manage running form if you only run on a tread mill. I'd encourage you to get outdoors and only run outdoors for the remainder of your program. If you have an opportunity to run with experienced runners who can take a look at your running form and offer some tips on reducing impact on your joints, that would be great. Many beginning runners have a lot of bouncing movement which increases the forces their joints sustain.

 

Keep working at it, as running can be a wonderful and efficient form of exercise!

 

1. I got my shoes at a running store where they first analyzed my gait. They also looked at my old pair and analyzed the wear. They were $140.

 

2. Good idea. I have trails near my house. I will switch to that.

 

3. I don't heel strike but I probably could shorten my stride. My legs are long and I think I am prone to "reach." 

 

4. I bet my form is weird. I have a friend who is a marathoner (so is her husband, and he's also a trainer). I will ask them to watch me.

 

Thank you for the advice! I talked to this friend today and she said to switch to walking for a bit and see how the pain is -- also to switch to trails instead of the treadmill. 

[Janie Grace]

I know having to go in can be annoying (and expensive), but being one who found out she loved running by C25k, not running would be even more sad.

 

Without watching you run, I'd say it's probably a gentle enough start, but we haven't seen you run and we're not doctors. Sometimes what seems like it is gentle isn't for everyone. Sometimes it's a matter of strengthening some muscles or stretching or different shoes or insoles or altering your form like other posters have suggested.

 

I tried C25k with a local group, but had lots of problems with plantar fascitis. I gave it another try a few years later on my own and was off and running (so to speak). The only overuse injury I ended up with to date I got from running on the treadmill last winter. I took time off and got back to running about a month later. So, all is not lost.

 

I am not a muscular person. I have very thin legs. I would not be surprised if I don't have the calf strength that I need yet. Thanks for saying not all is lost. It is good to know that time off doesn't = quitting. That's what I'm most afraid of.

[mamaraby]

I am not a muscular person. I have very thin legs. I would not be surprised if I don't have the calf strength that I need yet. Thanks for saying not all is lost. It is good to know that time off doesn't = quitting. That's what I'm most afraid of.

Definitely not quitting. I took time off last February and then went on to run three half marathons that I set a PR for each time. Look at it this way...we're talking a figurative marathon here...not a sprint. ;) Taking time off now may be the thing that means you continue running later on. Pushing it may mean you take more time off when maybe right now all you need is a shorter break. Runners take off for injuries no matter what level they run at, even the elites.

 

A week won't really impact your fitness all that much. More than that and you may want to consider cross training. But really? Even two weeks off maybe means you step back a couple of weeks in your training. You won't have to start over.

 

All is not lost. Go get checked out and go from there. Maybe a sports medicine doc?

[Outdoorsy Type]

Do you have a running store close by? Sometimes they will assess your running stride and help with figuring out a solution to aches and pains.

 

ETA: missed the post where you said you bought shoes there and they analyzed your gait. Still worth a shot to go ask questions.

Edited April 3, 2017 by Outdoorsy Type

[wintermom]

1. I got my shoes at a running store where they first analyzed my gait. They also looked at my old pair and analyzed the wear. They were $140.

 

2. Good idea. I have trails near my house. I will switch to that.

 

3. I don't heel strike but I probably could shorten my stride. My legs are long and I think I am prone to "reach." 

 

4. I bet my form is weird. I have a friend who is a marathoner (so is her husband, and he's also a trainer). I will ask them to watch me.

 

Thank you for the advice! I talked to this friend today and she said to switch to walking for a bit and see how the pain is -- also to switch to trails instead of the treadmill. 

 

I forgot to mention that a very common training technique is to build in walking intervals in a run. You can run 5 min and walk 30 sec., or run 10 minutes and walk 1 min. You probably already do this with the C25K program, but in the future, you can do an entire half marathon or even full marathon with the running/walking method. I did my first half marathon doing this, and many hundreds of other runners do this strategy, too. Some of the big races even have pace-bunnies for run/walk participants.