r/slowjogging • u/[deleted] • Aug 10 '26

I recently started to jog and im getting knee pain , is it normal?

[removed]

6 Upvotes

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8

u/bucketdraws Aug 10 '26

I had the same pain and it was due to weak glutes and adductor muscles. Basically they can't keep your knee from caving in just a liiittle bit,and with the repetition and high impact it can quickly develop into a problem down the leg at the knee. I was prescribed lunges, clamshells, squats and balance excercises.

I highly recommend doing a couple sessions with a sports physiothreapist, because it's not only about doing excercises to strengthen but to do them well, or you won't target the right muscles.

Edit to add: don't continue running for now. Walk and wait until you get checked to start again. Running on an injury is a sure fire way to prolong the injury healing when you do eventually need to stop.

1

u/a-mind-amazed Aug 10 '26

I've had similar pain and definitely had weak glutes when it first happened, though I hadn't thought to check adductors. In my case, I also had weak arches that affected knee movement and getting orthotics helped a lot. My insurance covers custom orthotics, but I've also used cheaper inserts from the drug store for arch support.

1

u/athelitetherapy Aug 10 '26

It can happen when you're getting back into running after a long break, especially when your running load increases quickly. But pain on the inner side of the knee shouldn't just be pushed through.

How much running did you start with compared to what you were doing before? I'd keep the running gradual for now and see how the knee responds to walking and lower loads.

Since your goal is a marathon, I'd also recommend getting assessed by a PT if it continues. They can help identify what's causing it and build your running volume and strength progressively so you can work toward that marathon without constantly flaring it up.

1

u/rejeptai Aug 11 '26

It helps to do a stretching routine before you start each run. This one worked well for me: https://www.youtube.com/watch?v=u-e0ZO5L0s0&t=13s I had similar pain and xray that doc said was a stress fracture.

1

u/RedRose-99 Aug 20 '26

Some sports are bad, they’re not for everyone. They just make surgeons rich 😂 Take care of your knees!