Aching knees/joints after running - normal?

[kind dilbert]

Started running about 4 weeks ago and currently run 2 miles, three to four nights a week. After running my knees have been aching (sometimes in the hip as well but less), and do so into the next day. The discomfort is mild like an ache, rather than a pain, but I'm concerned it's damaging the joints - other than that I enjoy it.

Some points to consider - I'm typical weight for height (12st/6ft), so not too heavy. Mid twenties and running is on the road. Trainers used for running are admittedly not ideal (quite robust, North Face trainers, probably designed for walking) as I don't want to spend £££ on running trainers until fully committed.

[ALawson]

As someone with a ruined knee through a combination of lots of cross country running and playing the usual sports growing up, including skiing ending up with a big accident. I would always advocate getting something like this checked out by a physio or the like before it gets any worse or your have an accident and do some irreversible damage to the soft tissues within your knee.

Once knees are damaged, and depending on what you do to try and correct them you will be on a continual journey of maintaining them, whilst balancing the level of sport you do on them.

Have you done any strengthening works on the legs muscles to help alleviate the loading to the knees?

If your knees aren't making any knocking noises, clicks or swelling up then ache is probably them getting used to what they should be ok for!

All in my opinion. I am sure the usual PH runners, triathletes and the like will offer some guidance!

[vescaegg]

Go to a proper running shop and get fitted with good shoes. Will probably make a world of difference.

running 2-4 nights a week is committed enough to need them.

[Tiggsy]

When I began running I had the lot...knee ache, hip ache, shin splints...the list went on!

Got some Five Fingers and all the pain went overnight....worth a ponder

[ewenm]

Get some proper trainers - I'd go for some zero-drop (but still cushioned) shoes like the Brooks Pure range but go and talk to a specialist running shop about what will suit you best.

[Tiggsy]

Although bear in mind the shop is there to sell....my local running shop will stick you on a machine, tell you you need a shoe that stops your foot falling off and flog you something to "suit".

They dont stock Vibram, inoV8, merral, etc so will tell you such things are bad for you.

[ewenm]

Depends on the shop - my local shop aren't like that, but do stock both "normal" and "zero-drop" shoes.

[Fozziebear]

You will need to consider a few points first before going to a running shop or physio. The running shop will do gait check, ask what running you do and then sell you the shoes to correct whatever over pronation you have. From your description of knee ache and mild hip ache I would say your body's suspension system is trying to assist your foot strike by rolling inwards from hip, knee then ankle and foot, totally natural for your body. If you heel strike one option is a support type shoe that slows the over pronation, rolling, and over time eases the pain. The second option is a zero drop shoe and adapting your running style to forefoot strike, running on your toes ish. This is a more natural strike from before shoes. This may stop the rolling as you hit the ground before it starts. The 3 rd option is physio for gait check and possible posture work and exercises. Everyone's feet and gait are different, one mans Nike is another mans asda plimsole. I would advise physio for body check then consider options on footwear.

[anonymous-user]

It depends, I would expect some aching if your just starting.

Rather than changing shoes straight away maybe try and get offroad for a few runs and see if it makes some difference, even gravel towpaths will reduce the shock that your joints experience.

If you don't want to spend too much on running shoes you could try one of these three (they're racers so may not last long but you can see if they make a difference):
http://www.startfitness.co.uk/product.asp?strParen...
http://www.startfitness.co.uk/product.asp?strParen...
http://www.startfitness.co.uk/product.asp?strParen...
or a set of Adidas Duramos which usually go for ~£30-40 and possibly offer some more cushioning than those above.

[goldblum]

It's completely normal, your body will adapt.

[Fozziebear]

goldblum said:

It's completely normal, your body will adapt.

It may, or it could get worse and stop him from doing any exercise.

[Regiment]

Learn to run properly using a forefoot/mid foot strike running style.

Google "barefoot running", "minimalist running" "forefoot running" and "mid foot running", it can be difficult to do this in normal running shoes with lots of cushioning and padding so go for more of a zero heel drop shoe, I use the New Balance Minimus MR00 - you will need to start slow and steadily though as all the impact force will move from your knees and hips to your feet and calves.

[lost in espace]

Too far too fast, reduce your mileage. Build it up slower, or maybe walk a bit and mix it up.

[goldblum]

Fozziebear said:

goldblum said:

It's completely normal, your body will adapt.

It may, or it could get worse and stop him from doing any exercise.

Does the OP infer injury? Training principle is fact: As the body adapts muscles strengthen and synovial fluid production increases which improves joint mobility.

[Fozziebear]

goldblum said:

Fozziebear said:

goldblum said:

It's completely normal, your body will adapt.

It may, or it could get worse and stop him from doing any exercise.

Does the OP infer injury? Training principle is fact: As the body adapts muscles strengthen and synovial fluid production increases which improves joint mobility.

Ache, niggles, slight discomfort, hip ache, it all says to me that rather than run through, toughen up it'll be fine, go see a physio for a 30min check. But hey what would I know.

[kind dilbert]

Great sounding advice.

How much softer are treadmills on impact? Going to visit a local gym for a couple of runs to see if there's any difference.

[goldblum]

kind dilbert said:

Great sounding advice.

How much softer are treadmills on impact? Going to visit a local gym for a couple of runs to see if there's any difference.

You will find treadmill running easier, however they're worse if you have ankle/achilles soreness as there is a greater range of motion due to the machine's suspension travel.

[Tiggsy]

Fozziebear said:

You will need to consider a few points first before going to a running shop or physio. The running shop will do gait check, ask what running you do and then sell you the shoes to correct whatever over pronation you have. From your description of knee ache and mild hip ache I would say your body's suspension system is trying to assist your foot strike by rolling inwards from hip, knee then ankle and foot, totally natural for your body. If you heel strike one option is a support type shoe that slows the over pronation, rolling, and over time eases the pain. The second option is a zero drop shoe and adapting your running style to forefoot strike, running on your toes ish. This is a more natural strike from before shoes. This may stop the rolling as you hit the ground before it starts. The 3 rd option is physio for gait check and possible posture work and exercises. Everyone's feet and gait are different, one mans Nike is another mans asda plimsole. I would advise physio for body check then consider options on footwear.

Glad you gave the second option because the first sums up all thats wrong with shoe industry IMO! Someone in their mid 20's, in ok health, should be able to run without pain...or his foot falling over!

[Fozziebear]

Tiggsy said:

Fozziebear said:

You will need to consider a few points first before going to a running shop or physio. The running shop will do gait check, ask what running you do and then sell you the shoes to correct whatever over pronation you have. From your description of knee ache and mild hip ache I would say your body's suspension system is trying to assist your foot strike by rolling inwards from hip, knee then ankle and foot, totally natural for your body. If you heel strike one option is a support type shoe that slows the over pronation, rolling, and over time eases the pain. The second option is a zero drop shoe and adapting your running style to forefoot strike, running on your toes ish. This is a more natural strike from before shoes. This may stop the rolling as you hit the ground before it starts. The 3 rd option is physio for gait check and possible posture work and exercises. Everyone's feet and gait are different, one mans Nike is another mans asda plimsole. I would advise physio for body check then consider options on footwear.

Glad you gave the second option because the first sums up all thats wrong with shoe industry IMO! Someone in their mid 20's, in ok health, should be able to run without pain...or his foot falling over!

Always give plenty of options, we all are different. The shoe industry is all about profit, some companies worse than others. Runners in their 20's should prepare or attempt to prevent possible injury by listening to their bodies

[kind dilbert]

Tiggsy said:

Glad you gave the second option because the first sums up all thats wrong with shoe industry IMO! Someone in their mid 20's, in ok health, should be able to run without pain...or his foot falling over!

You're suggesting a joint problem rather than different footwear?