New runner with knee joint pain

Knee pain is not normal. If you have knee pain then try cycling until you’ve lost some weight.

Knee pain is not uncommon to running.

With that said it's best that you describe what actually happens, what it feels like, all the details so that others can get a better visual.

What is your height?

You're too heavy.

I also bet you're landing on your foot with your kneecap ahead of your ankle.

You're probably running on concrete or asphalt.

Your shoes are most likely really cushioned with a large stack height and a large drop

Solution: lose weight through diet. Run exclusively on soft surfaces. Practice barefoot running to ecourage your natural running form to become muscle memory

Find shoes that are firm, less cushiony and have a low drop.

And really just lose weight with your diet. It'll do wonders for your running.

I'm 6'1"

I will try cycling and swimming before I go back to running, I'll try again at 160lb and see if it's better then.

The pain occurs with standing, walking, and with putting direct pressure to the tibia bone just under the knee cap

There's no swelling or bruising, no "pop" or anything like that. But it hurts enough to the point I cant even walk w/o limping.

Your weight is a factor, but not the most important one. Your shoes and the running surface hardly matter.

What you have is an overuse injury. Simply put, you did more running than your knee can handle, too soon. It takes a while for your joints and connective tissues to strengthen.

At this point, you'll need to rest your knees for a while. Maybe a few weeks, maybe longer. When you give running another try, you have to start out doing ridiculously slow and easy running. Like jog-walking 3-4 times a week for a few miles. It feels stupid, but it takes a while before your knees are ready for more.

Knee pain stopped every comeback I attempted in its tracks for 10 years. Then I ran with someone for a few months who was undertrained, sedentary, and unambitious, and had a low pain threshold. We stopped to rest every time he wanted to. I was frustrated at first, but it was exactly what I needed. I actually stayed healthy long enough to get back into real running again. It's probably the only approach that will work for you.

Running is the biggest problem for everyone that has knee joint pain. I was having such a problem after I got injured and got an operation on my knee. I am a person that likes to live an active life, and I always have some sports activities and I like walking, running, and riding my bike in the park. My pain in the knee joint was so hard, that I visited an orthopedic doctor, for a consultation and making a treatment, so I wanted at least to make the symptoms less painful, so I can live the life how I was used before the operation on my knee.

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https://cameronmch.com/services/orthopaedics/

Don't run. Knee pain like you are describing is not something that happens as a result of training. It sounds like a real acute injury.

When you are healthy enough to run again:

3 Problems:

1. Poor form

2. Too much weight

3. Muscles haven't adapted yet

Poor form: You need to get fit enough so that you can maintain decently good form throughout your run. If you can barely make it through a run and you are dogging it at the end, then your form has broken down well before that point. If you can maintain good form, then you can carry a little extra weight and be fine, but if you have poor form then any extra weight is going to multiply force and impact of every foot strike.

The other two are self explanatory. All three will improve if you run more, but you can't run more unless you fix numbers 1 and 2 or you will get injured.

A. Do some other aerobic cross training like riding a bike or swimming. This will improve your aerobic fitness and help lose some weight.

B. Do not do runs that are longer than you can maintain good form for. Do most of your runs at an easy pace. If your goal is to run a 5k at 9:00/mile pace, then an easy run for you might be 3 miles at a nearly walking pace. That's just how it is until you are more fit. Don't try to be a hero and pretend that you should be running faster.

C. Don't overdo the running. If you can only run 10-15 miles per week now before you start feeling problems, then that's your limit. You can only increase this slowly over time as your body adapts. If you push your limit too far too fast, then you will get injured.

D. You can run fast sometimes, but for now you should only try it once or twice a week. I don't know how well things like the McMillan calculator translate up to these paces, but the tempo pace for your 5k goal would be 9:14-9:32. You could probably put in a tough effort of about 2 miles in that pace range once or twice a week.

I think it is normal, and when you lose weight and return to normal trianings, the pain will go away. In order to relieve pain, I recommend to avoid any activities that cause you pain

and apply ice to your joints. Also, you can try a heating pad to address any muscle spasms around the joint.

If the pain is unbearable, it is possible to take painkillers like Ibuprofen or Aspirin. But it is better to address a doctor or check the info about them on the Canadian pharmacy site first

https://www.canadapharmacy.com/