Knee Pain, is it soreness or did I do damage

Question
I am a beginner in jogging. Been walking for 6 min and jogging for 1 min in 3 intervals. I did this for 3 days in a row, took one day off, then began the next day. When I began on my 4th day of jogging, I felt soreness in my knee, but once I got to my 3rd run, I felt like my knees were going to give out, I continued to walk it out back home. I felt it got worse throughout the day. Today is day 3 and I am limping around barely can walk. I feel like I am pushing it, but I don't want my legs to get all stiff either. I am really not sure what to do. A part of me feels like I have damaged something, but what are the odds that both knees are damaged, I am just hoping they are sore. by the end of the day I do notice some swolleness. Ice makes it worse. Am I overreacting and I need to be more patient or should I be going to a Dr to check it out. I really would feel silly if I pay my co pay for my Dr to say sorry it is just soreness, nothing we could do. Please advise. Thanks so much!

Answer
Hi Evette
First you have not damaged your knee's and you don't need to see a doctor.First of all any time you start a fitness activity from scratch and especially if you have a significant weight issue you have to have a great deal of patience and just never quit in your quest of your goals down the road.Second i would supplement with stationary bike workouts to improve your tracking and alignment and strengthen your quads which supports your knee and proper tracking and alignment.I would also just stick to walking and bike workouts for a few weeks until your body can adjust to your new activity,but also keep up with bike workouts.I would also add 500mg vit c 3 time a day with food to enhance and strengthen tendons ligaments and collagen.One last thing to greatly enhance your recovery is a couple of EPSON salt baths a week for 20 minutes the very last thing you do before you climb into bed.Ice will greatly help reduce inflammation as you see fit.Just relax be patient be consistent and if you never quit you will succeed beyond your wildest imagination.I have been running 7 days a week for 35 years 25 marathons and about 800 shorter races and i started out just like i told you and was about 40 pounds over weight.If you have any other questions just give a shout out Evette.

All the best to
you

John