Runner's knee is the most common cause of chronic knee pain in athletes. The term describes a number of issues that can affect the patella, or kneecap. It's usually caused by repetitive stress on the knee which damages the soft tissue surrounding it and leads to inflammation. This guide will help you get rid of runner's knee so you can get back out there faster!
Stop running.
The best treatment for runner's knee is rest. The severity of your injury will determine how long you need to rest. If the pain is mild, you can try gently running again after a few days of rest; if the pain is severe, it may take months before you're able to run at all. Don't worry—you'll have plenty of time on your hands now that you've stopped running!
If possible, avoid running on a treadmill while recovering from runner's knee. The extra impact caused by running on an unstable surface can aggravate your injury and delay healing by several weeks or months (or even years).
Try moist heat.
Moist heat therapy is more effective than dry heat because the moistness helps relieve swelling and increases blood flow to the area. To use moist heat, use a heating pad or hot water bottle for up to 30 minutes at a time. Apply it directly to your knee and keep it flexible by moving around while you're using it. Baths are another great way to achieve this: just make sure not to spend too long in the bathtub if you have sensitive skin!
Use cold compress
Ice is the best form of treatment for runner's knee because it reduces inflammation and swelling. You can use ice as soon as you can after the injury, but don't wait more than 24 hours to do so. Ice should be used for 20 minutes every two hours until your symptoms improve.
If you don't have access to an ice pack or gel pack, apply a cold compress instead. Make sure to wrap it around the injured area so that it stays in place while you're applying pressure with your hand or elbow (or whatevs). While holding down on the compress, gently massage around the area of pain for a few minutes before switching sides or letting go altogether. You might have heard otherwise, but don't let anyone tell you that using heat will help with runner's knee! Heat opens up blood vessels and promotes swelling which is exactly what we want our bodies not doing when they're healing from injuries like this one!
Wear a brace.
Wearing a brace for runners can be a good way to ease pain and prevent further injury.
Braces are available in many different styles, but they all have the same purpose—to support your knee while you continue running. Your doctor or physical therapist will fit you for a brace that works best for your specific needs.
Although braces are often expensive, they're well worth it if they help keep you from having surgery down the road.
So that's it! We hope we've given you some ideas on how to treat those pesky runner's knee pains. If your knees are bothering you, don't try to tough it out on your own—see a doctor or physical therapist for expert advice about treatment options.