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How To Get Rid Of Runner’s Knee

How Do I Strengthen My Runners Knee

Knee Pain Exercises to Get Rid of Knee Pain Forever

For runners knee pain, try a variety of exercises that focus on strengthening the knee, hips, and quadriceps.For best results, try performing each exercise daily for six weeks. Standing quad stretch. Standing hip flexor stretch. Straight leg lift. Standing calf stretch. Step up. Clam exercise. Wall slide.

Additional Runners Knee Treatments

A physical therapist or sports medicine doctor can easily help with more advanced treatments for knee pain, including more aggressive strength programs, taping the knee cap in a certain direction, or using a brace to help keep the knee in place as you get stronger and master pain-free form.

If you develop arthritis behind the knee capmore common in older individualsthen there are even more solutions that go beyond the typical physical-based treatments. For instance, a glucosamine supplement can assist in strengthening the joints, but only if you have cartilage damage . Also, turmeric can also help reduce inflammation in the body, which can help those with joint problems. But again, that only applies to those with more structural issues, not the average runner with poor mechanics.

How Do We Treat Runners Knee

Appropriate rehabilitation professionals such as Physiotherapists or Chiropractors may provide education, soft tissue treatment, joint mobilizations, specific exercises, and many other options to target your knee pain.

Listed below are some of the best exercises you can do for runners knee over the next several weeks. These exercises are based on the most recent rehabilitation evidence and research. Give these a try at home, they just might help you reduce your pain! Begin with low volumes of exercise, 2-3 times a week, to allow your body time to adjust. Especially, if you are not used to doing these movements.

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What Are Some Ways To Recover From Runners Knee

Depending on just how bad your knee condition is, treating and recovering from runners knee might not be an easy feat: it takes time, effort, and a lot of research. Although it can be a daunting task, taking the measures to recover from runners knee will be very rewarding for you, as well as help you know what to do should the situation arise later down the line.

That said, we have a few important tips to consider doing to assist you in recovering:

Common Causes Of Runners Knee

Pin on Run/workout
  • Sudden Increase in activity *
  • Hip or quad weakness*
  • Stress
  • Poor sleep

Although these are some common symptoms to look out for, it is important to keep in mind that not everyone will present these symptoms in the same manner. If you have any questions or concerns, contact a physiotherapist or another qualified health care professional to provide appropriate diagnosis, treatment, and advice.

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Ice To Reduce Inflammation

Ice is the best non-pharmaceutical anti-inflammatory out there, but not many people want to spend time icing their knees after a run. Icing helps prevent inflammation from happening in the first placeespecially if you have inflammation from knee injuries or surgeries.

Do an ice massage for eight to 10 minutes along painful areas of the knee. To be most effective, place a towel over your leg and rub the ice in small circular motions on and around the knee until the area is cold.

Will Runners Knee Get Worse If You Continue To Run Through The Pain

Your pain may get worse in response to activity in the short term, but that doesnt mean that your knee actually is getting worse.

Let me explain

Remember that cartilage change is often unrelated to pain, and that either way, cartilage change as a result of activity takes months and years, not weeks!

Its certainly sensible to look to get patellofemoral pain under control as quickly as possible, but do not despair if you have an event that you absolutely have to run, you can consider doing so if your pain is tolerable.

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How To Get Rid Of Runner’s Knee Pain

So hopefully you’ve made some time to see your Physiotherapist but here are a few things you can do to help manage your runner’s knee pain.

  • Rest your knee as much as possible.
  • Ice your knee for 20-30 minutes every 3-4 hours for 2-3 days or until the pain subsides.
  • Wrap your knee using an elastic bandage or sleeve for added support.
  • While sitting or lying down, elevate your knee.
  • Take an anti-inflammatory medication such as ibuprofen to reduce pain and swelling.
  • If the problem is in your feet, try arch supports in your shoes.

At your physiotherapy appointment, you’ll perform runner’s knee exercises to help reduce pain and treat the issue at its source. Although it may seem counterintuitive, instead of runner’s knee stretches, you’ll often be performing strengthening exercises to reduce the pain in your knee.

We mentioned briefly that runner’s knee could be caused by weak thigh muscles , poor alignment, and from muscle imbalances in the body. So, these are going to be the main focal points of your physiotherapy sessions to treat your runner’s knee.

Pain Itself Is The Problem

How to Get Rid of Knee Pain FAST

Many theories about the nature of the damage underlying the pain of PFPS have come and gone. The reason behind this revolving door of proposed etiologies is that, unlike other injuries such as knee meniscus damage, there is often no obvious structural abnormality associated with PFPS, whether the joint is examined by X-ray, MRI, or surgical arthroscope. Within the past 15 years, this reality has lead orthopedists to a revised view of PFPS in which pain itself is regarded as the essence of the injury. This, in turn, has led to a new approach to treatment that focuses on symptom management rather than healing.

In the past , if you were diagnosed with PFPS as a runner you would be advised to stop running. Today, however, experts like Greg Lehman, an Ontario-based physiotherapist, advise runners with overuse injuries including PFPS to do as much running as they can within an acceptable pain range.

To get back to 100% of running you need to start with something less than 100%, he writes on his website. As a runner, you dont just want to be free of pain you want to be able to do the training necessary to achieve your goals without pain. Theres a big difference. Sure, rest may fix your pain, but only through running can you develop the tissue durability required to handle intensive training.

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What Is Runners Knee An Easy Explanation

Runners knee is a term used to describe pain around the kneecap. This might happen because of anterior knee pain syndrome, patellofemoral malalignment, chondromalacia patella, or iliotibial band syndrome. Oh, sorry, you were looking for an easy explanation, right? So here it is: The kneecap, or patella, as its known to doctors, is the bone that sits over the knee joint. This wedge-shaped bone helps you move more easily and also prevents your shinbone from slapping up against your thigh whenever you bend your knee.

Its important to keep your patella in a healthy position within the groove that runs along the top of your shinbone, otherwise you can develop runners knee . Basically, when anything goes wrong with this alignment, it causes pain on the border of your kneecap where it meets the side of your leg. This area is also sometimes known as the outside or lateral aspect of the knee, though that name is a bit confusing because theres more than one way to describe the outside of your knee.

Five Tips For Preventing Runner’s Knee

With gyms closed, running has become the go-to cardio workout for many people looking to release stress, get their heart rates up, and enjoy being outdoors. While there are many benefits to running, first-time runners should be on the lookout for signs of stress on their body, says orthopedic surgeon , so that they can prevent injury.

Runners knee is one of the most common running-related knee injuries. The main sign is pain in the front of the knee. Its often caused by weakness of the core and hips.

Dr. Marx offers these helpful tips to prevent runners knee.

  • Stretch the Muscles around Your Knees

    Before running, make sure to do a light warm-up followed by some stretching. Important muscle groups to focus on if youre concerned about your knees include the quadriceps, hamstrings and calves. Contracting the opposite muscle group at the same time can help improve your ability to stretch those muscles. For example, while stretching your hamstrings, contract your quadriceps.

  • Strengthen Your Leg Muscles and Core

    Strengthening is very important, including not only hamstrings and quadriceps, but also the core and glutes. Plyometric strength, which involves jumping or explosive movements, can also contribute to injury prevention. Light weight training twice a week for as little as 10 to 15 minutes can also be very helpful. Exercises to try include squats, lunges, or farmers walk .

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    Get A Runner Knee Brace

    Also in the same department as a knee sleeve, knee braces are not a bad idea to get, especially if the syndrome is more worse than you had imagined. While you might not be running, sometimes walking and doing everyday activities can put a strain on your knees, thereby creating pain.

    That is why investing in a knee brace is optimal, since it not only keeps the blood circulation in the area going, but also has the potential to realign the patella, thereby speeding up recovery. Our article on knee braces can help you get started in choosing the right one for you.

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    Mix Up Your Workouts With Cross Training

    8 Easy Exercises To Help Get Rid Of Runners Knee

    One of the best ways to avoid overuse injuries like runners knee is by cross-training cardio with strengthening exercises. Try adding a few back, abdominal, and hip strengthening exercises into your workouts to help give your knees more support.

    Below are a few exercises you can try to strengthen your hips and legs to reduce knee pain.

    Even if youre not very active, consider adding these exercises to your daily routine. You might be surprised at how effective they can be at building muscle strength and reducing joint pain.

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    Runners Knee Massage: Loosens Up The Outside Of Your Thigh

    Lie on your side while supporting yourself with your forearm and position the outside of your thigh on the BLACKROLL® so that it is in the middle of your thigh.

    Now push and pull with your opposite leg and back and forth with your arms on the roll so that it rolls along your iliotibial band and the muscles on the outside of your thigh. Be sure to move your position forward so that the outer part of the front thigh muscles is also treated. Before attempting the treatment methods with deeper pressure in the abdomen, you should see a doctor to rule out an aneurysm of the abdominal artery beforehand. If you feel a pulsation or throbbing under the ball, you are pressing on an artery. In this case, change the position of the ball.

    Tip: include the entire length from the knee to the pelvis. This exercise will help relieve tension on the outside of your thigh.

    Cause: Weak Hips And Inner Quads

    Runners have strong hip flexors and usually weaker posterior hip muscles, like the gluteus medius, Kaiser says. With weakness in this area, the femur tends to rotate inward, making the patella strike the edge of the femoral groove, causing pressure and pain, Roberts explains. But by building these muscles you can keep the femur from rotating inward during the weight-bearing phase of your running gait, he says.

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    Other Runners Knee Treatments

    Tape it up. A 2019 review found that taping your knee and foam rolling could also help you out. More specifically, the McConnell taping technique helps to pull the kneecap to the middle , which reduces pain and helps prevent it from gliding out of alignment during use.

    Foam roll.Studies have also shown that foam rolling can be helpful in reducing fascial adhesions and trigger points throughout the muscle that make it feel tight. Just make sure you NEVER roll on a bony area or directly on a joint line .

    Ice it. A little cooldown can help reduce inflammation too. Lay a bag of crushed ice or a frozen gel pack on your knee for 10 to 20 minutes at a time to feel the pain slowly subside.

    Pop an OTC pain med. Taking nonsteroidal anti-inflammatory drugs like ibuprofen might help the pain. Just talk to your doctor first.

    Ways To Get Rid Of Knee Fat

    Get rid of KNEE PAIN with this SIMPLE MOVE!

    nee fat is a problem that many people suffer from. It can be challenging to stay active and healthy if you have knee fat because it puts pressure on the knees and makes movement more difficult. However, there are some things you can do to get rid of this extra weight! In the article below, we will discuss 11 different exercises for knee fat that will help you slim down your legs and keep them looking their best.

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    How To Prevent Runners Knee

    To prevent runners knee, I will list a few exercises and stretches you can perform to strengthen and stretch the muscles that hold your knee in place.

    It is important to remember that if you are experiencing knee pain, use your Physician as a resource and request a referral to a Physical Therapist so you can be evaluated on alignment and running form.

    You may also seek the assistance of a coach to assess your form and advise you on strengthening exercises. Also, your Providers can order orthotics to help with your overpronation if the OTC shoe inserts are not helpful.

    Try out the following stretches and exercises:

    Running Pain Free With Airrosti

    If knee pain or other problems are tripping you up, schedule an appointment with Airrosti today. Our providers aim to find and treat the root cause of pain, not just the symptoms, so you can get back to enjoying the activities you love most.

    We offer both in-office and virtual appointments. Call us today at 404-6050 to learn more about Airrosti and find a provider near you.

    View our medical disclaimer here.

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    What Is The Cause Of Runner’s Knee Or Pfps

    The patella femoral joint is the region where the pain is thought to originate and the pain generator for this common condition among runners and the athletic population. The patella femoral joint is comprised of the distal end of the femur, specifically the medial and lateral condyles which come in contact with the underside of the patella comprising the facets.

    During normal movements, the patella or kneecap tracks in between the medial and lateral condyle. It is thought the patella tracks poorly in this trochlear groove causing pain, cracking, grinding, stiffness and achiness in the front of the knee which can also be called anterior knee pain or chondromalacia of the patella. This abnormal tracking causes a binding and irritation to the articular cartilage. Often, I give the analogy of an old dresser drawer that gets stuck as you open or close it because it is not tracking well and needs a little correction. In the case of this condition, the main way to improve this is through knee and hip strengthening.

    Change Your Running Technique To Cure Runners Knee

    How To Get Rid of Knee Pain

    Consider changing the way that you run. This isnt straightforward, but if your symptoms are related to your running form, this may be something you need to change.

    Many runners will benefit from increasing their step rate . You can find more information about this here: Gait Re-training for Runners Knee Patellofemoral Pain & Running Form

    I hope this quick guide helps you in your recovery, and gives you a realistic idea of how long it will take to recover from runners knee.

    If you have any questions, feel free to let me know in the comments below

    Home » Blog » Running Injuries » How Long Does it Take to Recover from Runners Knee?

    Dr. Brad Neal

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    So How Long Should Recovery Take

    Research suggests that doing exercises that strengthen the knees and hips 3 to 4 times a week for 6 weeks can help decrease knee pain.

    But if nothing is working after 3 weeks and you still have significant pain, seeing a doctor or physical therapist is your best next step.

    Starting with the exercises listed is sufficient for acute pain, says Win. From there, I typically would progress them into more functional exercises or runner-specific. This could be jumps, hops, and landing mechanics, which is important to implement before going full on running again.

    You may need further evaluation with a CT scan, X-ray, or MRI to determine if there is an underlying cause.

    Win also mentions that recovery really depends on the individual and the diagnosis behind the knee pain. Typically, recovery can take about 6 weeks.

    The Banded Spanish Squat

    The Spanish Squat is basically a reverse wall sit.

    To do the Banded Spanish Squat:

    • Grab a thick band and loop it around something that won’t move like a squat rack

    • Place the band behind your knees at the top of your calf

    • Keep your toes facing that band attachment, so it’s at the top of your calf and your toes facing the attachment

    • Keeping your back straight and chest up, squat down as deeply as possible

    • Hold this position for 45 seconds and repeat it five times

    If neither of these exercises reduce your knee pain and actually increase it, you’re likely to be dealing with a different knee injury.

    So that’s the first step in fixing your runner’s knee. Now youve reduced your pain and got your muscles around the knee activating more, now you need to reduce your training volume.

    If you’re a runner that’s doing three runs a week you might want to do two easier runs interspersed with walking periods. The important thing here is you don’t want to stop training altogether because, if you do you won’t fix the problem by stopping, your tendons won’t get stronger, and you’ll be back at square one with knee pain and the same problems will occur again.

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