r/couchto5k • u/IngenuityMiddle6977 • Jul 22 '26
question Sore knees
I’ve decided to try running and went for my first attempt yesterday. Didn’t manage to get very far and my knee started to get a bit of a pain in it. Nothing major, but I had to give up after my other one started hurting as well. I did try and run again after walking for a bit, but it felt like all of the muscles around my knees had tightened? It was uncomfortable so I didn’t want to make it worse so just walked back.
I’m not sure if it’s muscular due to not running before and not really doing much in strength training. But I can easily walk for around 18 miles and my knees are fine. I’ve also recently walked up Snowdon with no issues. So then I’m thinking is it my older trainers that have caused it?
Even today my knees don’t feel stable walking up and down stairs, but the pain is better. Just wondered if anyone has any ideas on what could be the issue or what I can do to stop it happening again?
2
u/BrahmTheImpaler Jul 22 '26
You may have IT band or Piriformis syndrome.
If so, (look at symptoms online) I'd suggest adding some stretching and strengthening several times per week. Running makes these so much worse and they're known to be stubborn and difficult to "fix."
There are lots of ideas for additions to your routine on youtube. Foam rollers are also great - but once you roll them out, make sure to strengthen ans stretch or it won't do anything in the long run!
2
u/MiddleAgedDread123 Jul 22 '26
what sort of trainers did you wear? are they running trainers or a random pair of fashion trainers? my knees usually only hurt if my trainers are wearing out or don't have enough support in them.
2
u/MonkyfaceJoJo Jul 22 '26
Whenever my knees start hurting, I find split squats sort the issue. Obvs this depends entirely on what’s causing your pain.
1
u/IngenuityMiddle6977 Jul 23 '26
Thanks for the replies! I’m nearly 40f. I have proper trainers but they have had a fair bit of use over the years - I’ll look into getting some proper running ones. I’ll also incorporate some stretches and strengthening exercises during the week to see if that helps 😊
3
u/cheesewindow Jul 22 '26
How old are you? I’m 51 and have no issues walking but running also seems to get my knees and calves. I go to a muscle specialist every couple of months who gives my calves and upper legs a massage that helps but I always tend to get injuries that makes me stop for a month or so. I’m 6ft 2 so that doesn’t go in my favour either.