What causes aching knees?

[Gimpy]

I've only been doing 3-milers this past week but my knees start aching about a day later, and continue for 4-5 days. They aren't swollen at all, they just hurt.

There's no history of joint problems in my family, and I haven't got weak bones or Osgoodschlatters or anything like that so I don't understand what's causing it.

The thing is, I'm absolutely itching to put some serious time and distance in because I've submitted my application and want to try and stay ahead of the game in preparation for my PJFT and PRMC, so I'm reluctant to keep having rest days waiting for the aching to stop. On the other hand, I've injured myself in the past by over-training and don't want to fall into that trap either. I'd go and see a physio but I'm absolutely skint.

Anybody got any suggestions around possible causes or am I stabbing in the dark with this one?

[mm1306]

I usually get them if I have done very little running for a few weeks and then decide to start doing 5 milers regularly. However I have been lucky and it usually goes. I think that the message is consistency, don't take a break of three days because pretty soon it will become three weeks and in some cases three months!

[Brian-]

I think that the message is consistency, don't take a break of three days because pretty soon it will become three weeks and in some cases three months!

He shouldn't take a break if his knees hurt?

[mm1306]

No, he probably should for a week or so, but I think that injuries can be prevented by consistency.

[davidemmerson]

Always make sure you warm up and cool down!

For my warm up I do some stretches, then my press ups, sit ups and pull ups. Remember when you do your stretches, hold them for a good 10-12 seconds, on both the warm up and cool down. After a run, I get my breath back by walking round my park, this helps as part of my cool down.

How often are you running? Make sure you have at least 2 rest days in your programme, maybe include something non-impact like cycling or swimming.

You said it yourself mate, remember to be patient. Don't jump from running 3 miles one day the 6 the next. Hopefully running regulary will build the muscles in your knees and the pain will go. Don't worry about going to see a physio, hopefully your GP will be able to help if the pain continues. Although like mm1306 says, conscistency is the key, if they are pretty painful then don't run on them and make them worse! Are you following a training programme?

Hope this helps!

David

[Mr_Kiwi]

Knee problems can be due to shock, are you running on concrete/road? What are your running shoes like? If they are pretty cheap versions with a basic cushion then I would suggest forking out the big money and getting a pair of £45+, my current ones cost me £90, but thats because I needed the special pair for over pronators (Asics Kayno 13 I think)

Otherwise just make sure you are throwing in rest days during the week where you just have a walk or light swim rather than a hard run.

Other people on this site can offer better and more accurate information I am sure, but these are just some basics to consider.

Cheers

[Doc]

Make sure your trainers are the right ones also, do you over pronate or under pronate for example? Get them checked, bad feet = bad shins = bad knees = bad hips = bad spine = no chance of service in HM forces

[Gimpy]

I've been warming up but not coolng down, so will try that. I run a road circuit, but I stick to the strips of grass next to the pavement and try to run on the verges when there's no pavement, so I'd say at least 1/2 of it is grass, the rest tarmac.

In all honesty my running shoes have seen better days so I'm going to visit a specialist running shop on Monday and see what they've got.

Doc- now you mention it I do remember being told years ago that my feet over-pronate but can't remember it ever causing me problems (I've done a fair bit of running > 8 milers in the past), until now perhaps. Are you saying that I should rule out a career in the Marines because of this?
Or do you mean if I don't get it sorted I could screw up my shins, knees etc and then would be unfit for service?

[_chris]

Or do you mean if I don't get it sorted I could screw up my shins, knees etc and then would be unfit for service?

Obviously I can't claim to read Docs mind, but an educated guess is he means the above quote, and not give up now. If everyone who didn't have perfect pronation was binned the forces would have hardly anyone getting through to start training, let alone pass out. If you take the correct early steps they shouldn't cause you any problems at all, and its as simple as buying the correct pair fo shoes for most people.

[Gimpy]

Or do you mean if I don't get it sorted I could screw up my shins, knees etc and then would be unfit for service?

Obviously I can't claim to read Docs mind, but an educated guess is he means the above quote, and not give up now. If everyone who didn't have perfect pronation was binned the forces would have hardly anyone getting through to start training, let alone pass out.

Good point mate.

You're probably right, and regardless I'm certainly not ready to chuck the towel in just yet

[Tartan_Terrier]

Gimpy, stop being a woman lol. The aching knees are only from either your muscles developing or you haven't ran a distance or that speed in a while.

Are you a doctor?

Have you examined Gimpy's knees?

No?

Please don't pretend your ill informed opinion is fact.

T_T

[mm1306]

Can't you use the leg press/squat to build the knee muscle/cartilage?

[Spence]

Can't you use the leg press/squat to build the knee muscle/cartilage?

Whether or not this would be beneficial to the OP (based on what the actual problem is) I couldn't say. But as a broard statement; yes, squats can strengthen the knee joint, connective tissue and surrounding muscles. Although the gains in this sense are greatest when a full range of movement is used in the exercise (ie, below paralell or ATG).

[Gimpy]

Gimpy, stop being a woman lol. The aching knees are only from either your muscles developing or you havn't ran a distance or that speed in awhile.

Hang on a minute, haven't you started a thread about pulling a muscle in your shoulder? Surely with diagnosis skills like that, Dr. karlbfc should need no advice when it comes to injuries?

[Stokey_14]

Are you a doctor?

Have you examined Gimpy's knees?

No?

Please don't pretend your ill informed opinion is fact.

T_T

As a matter of fact I am not a doctor, but my dad is and he told me that, aching knees aren't an injurym if it was an injury in the knee he wouldn't be running anymore he would be unable to walk if i muscle was pulled in the knee, so i concluded from that info that he should stop being a woman and grow a pair.

Yes "Gimpy" grow a pair and do your self some serious career threatening damage, like a real man, god you wuss

To say that it isn't a injury is bordering on insane, especially over a internet forum with no diagnosis, the damage doesn't have to be muscular either as there are more injuries than just pulled muscles (As a doctors son I’m sure you know this ) it could be mild ligament or tendon damage, doggy joint etc which he could run on, not that it would be wise.

Weather or not your dad is a doctor doesn't really concern me, but if he is and is making diagnosis's for you from a short post on a internet forum then I’m sorry but he him self is being extremely ignorant.

By the way why don't you stop being such a wuss and push through your pulled muscle? That you've picked up in your three days of "training" that you told me you where starting ?

I'm not trying to insult you, that isn’t the point of my post as that would basically get me no where. I just find that a number of things you've said on this forum to be nothing but idiocy.

Mind you I wouldn't like to argue with somebody who’s dad's a doctor and has been training for what...3 days tops .

Give it a rest.

Stokey