Runner’s Knee: 6 Physical Treatment Options for Your Knees
Anyone who is physically active is at risk for runner’s knee. Any activity that bends your knees a lot such as walking, biking, jumping and lunging can affect your knee and cause possible complications. Runner’s knee is annoying and can impede your physical fitness goals. Fortunately, there are things you can do to keep the pain and swelling under control. This blog post looks at the different tips to help you manage runner’s knee.
1. Learn About Runner’s Knee
Runner’s knee isn’t a particular injury, but rather a term used to describe general problems with knee pain. Conditions such as chondromalacia patella (causes kneecap cartilage to break down) and bone misalignments can cause runner’s knee. Runner’s knee is also caused by overuse, problems with your feet such as fallen arches and imbalances in your thigh muscles.
Your entire body is connected so problems in one seemingly unrelated area can use you to experience runner’s knee. In addition to pain, severe cases of runner’s knee are accompanied with swelling and a grinding feeling inside your joint. If you have any questions, visit a sports medicine clinic to help you deal with runner’s knee without sacrificing your physical activity schedule.
2. Pay Special Attention To Stretching
Stretching is the easiest thing you can do to prevent injury anywhere in your body. Stretching reduces muscle tension, increases your range of motion in your joints and enhances muscular coordination. Stretching on a regular basis also improves your circulation which reduces soreness after exercises and improves your overall health. Stretching your thigh muscles and calves before and after your workout will help prevent pain and inflammation from developing in your knees.
3. Invest In Knee Wraps
Knee sleeves, bands, and wraps are an excellent way to support your knee. Knee bands are designed to provide a comfortable amount of pressure to your knee to help alleviate pain. Knee sleeves help redistribute weight during training and can help decrease daily pain. Sleeves and bands work by providing support to your knee while still allowing for full range of motion. Knee sleeves help keep your knee warm as you start to exercise and are excellent ways to naturally manage knee pain.
4. Ice Down After Workouts
Anytime you have pain, there’s almost always inflammation. Using ice to keep swelling low is an excellent way to keep pain under control and help your body manage your injury. If your knee is really bad, try 3-4 20-30 minute icing sessions each day until the pain is gone. Icing after workouts is a recognized way to help your body recover from intense performance.
5. Try Arch Supports For Your Shoes
As previously mentioned, every part of your body is connected. Imbalances in your feet can easily cause problems with your knees. Orthotics and arch supports are an excellent way to ensure your feet are positioned properly as you exercise. If your feet are out of position, you’re at risk for plantar fasciitis, leg muscles imbalances and of course, knee pain. Arch supports can help you ensure your body is positioned for optimal performance.
6. Get Adequate Rest
Intensity is something every dedicated person embraces; however it’s important to know when to step off the gas. The best treatment for runner’s knee is simply rest. You can keep swelling and pain under control by using the tips in this article, however you put yourself at risk for additional injury if you don’t give your body the proper time it needs to recover. Avoid activities such as lunging, squatting or sitting and standing for long periods of time. When sitting down, elevate your leg on a pillow for a more comfortable position. Giving your knee time to heal is the best way to avoid dealing with runners knee in the future.