Do you suffer from the dreaded Runner’s Knee, like me? Check out Treatment and Prevention for your Knee Pain.
Knee Pain? Runner’s Knee? What should I do? Well, I hope it isn’t that bad yet. If you are getting sharp pain in your knee, that is a red flag and you should stop your running. If your pain is a nagging soreness, this information may help. The technical term for this injury Patellofemoral Pain Syndrome (PFPS).
Remember, I am not a doctor. I just am lucky enough to suffer from having knee pain very often. Use this information as a guide. Maybe you will find what you need here, but take any serious concerns to a medical professional.
Here is a quick guide to dealing with knee pain. First there is a list for prevention, and then a list for treatment of runner’s knee. If you want more detailed information, there is an in depth description of each step below.
Knee Pain Prevention
1. Consider taking a suppliment with Glucosamine, or other Joint Pain Suppliments.
I take MSM with Glucosamine and it has made a big difference for me.
2. Avoid other exercises that require you to bend your knee.
3. Stretch before and after a run.
4. Avoid or go slow down hills.
5. Don’t increase your distance run each week by more than 10%.
6. Do straight leg lifts after each run.
7. Wear the right shoes for your feet.
8. Get prescription orthotics from a podiatrist.
Knee Pain Treatment
1. Rest or reduce your distance run each week.
2. Ice your knees after each run.
3. Take an anti inflammatory pain killer like ibuprofen.
Now back to my knees. In my first year of college, I suffered two separate knee injuries that required surgery. In both knees, I tore cartilage which required arthroscopic surgery. I recovered from each surgery quickly, but months later when I tried to log a lot of miles, I felt a lot of pain.
It was “Runner’s Knee” as the trainer called it. He put me on a specific program to help deal with this pain. I follow it today so I can log miles and avoid pain.
The first step is always prevention. Even if you have pain right now, start working on preventing it. If you can build up your defenses even when you are sore, it will help you in the future.
1. Taking a suppliment is an easy thing to do that could solve your problems. I started taking MSM with Glucosamine a little while ago and haven’t had any running setbacks since. You can compare prices here for Glucosamine, or other Joint Pain Suppliments.
2. Avoid doing any exercises or activities besides running that requires you to bend your knee. So no squats, lunges, or putting in a wood floor (my knees hurt when I did that).
3. Before and after you run, do some straight leg stretches. Make sure to stretch your hamstrings and your calf muscles.
4. When you run, try to avoid going fast down a hill. If you have to run downhill, slow down. Downhills put much more pressure on you knees than flat ground does. Another way to take pressure off your knees is to run on trails. Soft ground is wonderful for reducing stress on your joints.
5. Don’t increase your total distance ran each week by more than 10%. When you bump up your distance by too much, your legs might not be ready.
6. After your run, do some leg lifts. Lay on your back, keep your legs straight, and lift one leg up at a time. Do three sets of ten for each leg.
7. Do you have the right shoes for your feet? You might overpronate, which can lead to runner’s knee. Go to a running specialty store, or a good shoe store and have a shoe specialist take a look at your feet. The right pair of shoes can help significantly.
8. You might need orthotics. These are inserts put into your shoe. There are over the counter orthotics. If your feet are “a hot mess” as my wife would say, you might need prescription orthotics. My wife and my brother have these. If you can, see the podiatrist (foot doctor).
Now for treatment of a sore knee. Remember, if the pain ever gets unbearable, see a doctor. The pain in your knee might be caused by something other than “Runner’s Knee.” The knee joint is complicated to say the least. No matter what is causing your pain, you probably will have to do the following for treatment.
1. Rest. I know you might want to run all the time, but rest your knee. Run less, or if you still want to stay fit, you could cross train by swimming.
2. Ice your knees after a run. Do this after you stretch your legs out. Use a bag of peas from the freezer or a nice ice pack. Ice all the way around your knees for 10 to 15 minutes.
3. Take an anti inflammatory pain killer like ibuprofen. This helps with managing the pain, and it lessens the swelling around the knee.
I hope this helps you in the battle against knee pain. It is a constant fight for me. As long as you focus on prevention when your knee doesn’t hurt, you should be in good shape.
– Written by David Tiefenthaler