My knees really hurt after using the treadmill

Virdi

Virdi

Virdi

Soldato
Joined
11 Jun 2004
Posts
4,206
Location
Middlesex, London
Hi all,

need some help / advice please.

I am trying to get back into shape and have finally started to use my Reebok treadmill.

I don’t run, I just do fast pace walking, speed 3-3.5 and incline of 2-3.

I do 5-10 min of slow walking to warm up before cranking up the speed and I try to exercise every 3rd day, for about 45mins in total.

The problem I have is that my knees are really hurt after I exercise and it seems to be worse on the following day.

I have already bought myself some Asics Gel Pulse 10 trainers which I do think have helped slightly.

...Is there anything wrong I am doing or could be doing?

my weight is 96Kg

Thanks
 
You probably already know this but losing weight will help. Could you take up cycling or swimming to supplement your running? This would be less of an impact on your knees.
 
As said your a bit on heavy side. The body has a few key areas where all the forces converge such as the knees and ankles. What's happening is each part of your body is designed to take certain forces or pressures, and your body is out of shape meaning that your knees are talking all the damage.

If you calf muscles are weak and you go running then it's your ankles that are going to suffer etc.

I'd say just keep going for a few weeks and see how it goes, it can take weeks/months/years to build all your bodies muscles so they work in harmony.
 
As others have suggested the pain will go away when your weight drops and you leg muscle develop a bit more and take the strain of your joints. Until then stretch well and maybe look at cycling and swimming a bit to mix it up and take the weight of your knees.

To a degree you just need to bare the pain though. I dropped from 100kg to 73 and had a lot of back ache at the time. Lots of knee pain even now when i got back into jogging recently doing 3 7k+ jogs a week. My legs just weren't prepared for it and had shin splint and knee ache constantly and could barely go up stairs.

just trying to say not to throw your self in at the deep end to much before your body is ready for it. It wont take long to drop the weight though.
 
Marvt74 said:
Do you get similar issues if you go for a fast walk outside on pavements/paths?
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+1

start off by fast walking outside ?
I would question if you can develop good running style inside ... since you have to concentrate on staying on, as opposed to how you are placing your feet,
when I've had knee problems I very conciously run putting down front/ball of foot first ... which I should probably be doing anyway.
 
Yoga, or even better have a look at MWOD.

But essentially you need to increase your mobility, and most likely lose weight. But then I'm also 96kg, and can run without knee pain. But also shouldn't be weighing 96kg with my muscle mass.
 
Begbie said:
Yoga, or even better have a look at MWOD.

But essentially you need to increase your mobility, and most likely lose weight. But then I'm also 96kg, and can run without knee pain. But also shouldn't be weighing 96kg with my muscle mass.
Click to expand...

If new to "exercise" it could be that the OP's muscles just aren't working properly, meaning the knees are moving in planes they shouldn't and/or taking strains for which they weren't designed.

Youtube:

- Cross-band walks
- Clamshells
- Rectus femoris stretch
- Groiners

Do those as part of your warmup and invest in a foam roller to get your muscles softened up a bit before a bout on the treadmill.
 
chroniclard said:
Might just have dodgy knees, I dont bother running anymore as it ruins my knees. Do other exercises.
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Same, my knees are just shot, can run about 1k before I have to stop. I'm not overweight and generally in very good shape.

I stick to climbing for exercise. I can pull mad heel and toe hooks and various other things that strain the knees fine....but running...nope.

I've got pretty bad osteoarthritis in my big toes which no doubt aggravates it.
 
Maccapacca said:
Going from nothing to 45 minutes of the same movement is going to be painful, try mixing it up.
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This. Perhaps try walking for 45mins total but breaking it up a little with some breaks in between - if you can do 15mins x 3 with no pain, then walk longer with fewer breaks and build up to a continuous walk to allow your body to get used to it. The other thing is to look at how you're walking as if you're quite heavy-footed that = higher impact each stride = more likely to cause issues.
 
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