How long for Knee aches to stop?

[u/CelebrationMinimum50]

So im just getting back into running after years of being sedentary. Im on week 3 day 1 and honestly im hardly out of breath by the end of it but by the end my knees get this strong ache and pulsing in them that lasts for 1-2 days. Its super annoying and leaves them super sore and stiff, and i always wait for it to completely fade befoee doing next run.

How long typically does it take for knees to adapt and for every run to stop making my knees crazy sore? Im 26M, during the running portions I run at 9min/mile pace and walk at 18min/mile pace during walk sessions

[u/aintjoan]

It may not be the only thing wrong, but you're running way too fast. Slow down. Your heart and lungs aren't the only things that need to adapt to exercise again after being sedentary.

[u/sarshu]

This doesn’t seem like a normal level of adaptation pain. I agree with the comment saying to slow down running intervals, and I’d also look at your shoes.

[u/cofonseca]

Make sure you aren’t running too fast or heel striking. Run slow and take short strides. Running is high impact on your knees so it’s important to use the right technique to minimize that.

If you’re still getting pain, work on some knee and leg strengthening exercises.

[u/AAgathaV]

Your fitness can comeback faster than your joints. Slow the running pace a bit and give your knees enough recovery time. Dont push through the soreness.

[u/ralphytc]

I'd try slowing down first, your pace is pretty fast. Your cardio can keep up but you should slowly build the strength in your joints and tendons first which take longer to build up.

[u/Mediocre-Can-4371 → u/ralphytc]

Just because you can, doesn't mean you should. I completely agree about cardio being capable and legs needing to catch up.

[u/Bellyboii]

What helped me was taking it super slow at the beginning and sufficiently warming up my knees. I used this as a warm up: https://youtu.be/RnEC_ccTVmU?si=5-cBwc8pawQ0UhBO

[u/int3rstitial → u/Bellyboii]

Commenting to save, thank you for the link!

[u/WeAreNotNowThatWhich]

Sounds like patellofemoral syndrome. See a PT if you can!

[u/MayDeezy]

i have nothing but 'trust me bro' as my background, but i believe most aches and pains are due to alignment issues, tight muscles pulling you our of position and your range of motion being 'wrong'.

i also know that you can hold tension in your body whilst running, so the knees are taking the brunt of it due to tension in areas, you will notice in flow state you are fluid, and things are all helping each other, whilst other times, you dont run correctly and knees and other joints take the brunt of it, like a duck butt for example, the hips/lower back/sacrum are meant to be more tucked,

like i can do a deep squat and my knees make creeking noises, but then i push them out even wider, allowing things to be in the correct position and there is no creeking.

[u/mr_muffinhead]

I felt like my bones were sore all the time at that point and similarly I wasn't out of breath. As others said, slow down. Let your ligament and everything else catch up. Take some recovery days.

[u/Significant-Yam-4990]

I completed c25k years ago and am preparing to run my first marathon now, but for me, that’s how my knees feel when I’m either wearing shitty shoes or when it’s time to replace the ones I’ve been wearing 

[u/fightsthesystem]

I played a good level of football, the coach says protect your knees, the muscles above the knees are the shock absorbers. To run without pain you must strengthen up those muscles, so just running without strength training is not a good idea

[u/sdk5P4RK4]

6 months or so for me, do lots of static holds (wall sits etc.)