Are you Suffering from Runner’s Knee? 3 Effective Tips to Fix It

Runner’s knee is a complaint among individuals who love to jog, as well as athletes. However, it can happen to anyone. The knee is one of the largest and most complicated joints in the body. A human knee connects the femur bone to the shin, which is also called the tibia. The layer underneath the kneecap is called the patella, which is the groove jointed to the thigh bone. The jelly-like part bends and keeps the leg straight.

If you are unaware of the runner’s knee, it is an annoying pain under the kneecap. The tendons and ligaments ache, which causes limited movement. Furthermore, runner’s knee is also a generic term for a hurtful diagnosis that makes the joint very tender. Unfortunately, the knee does not align with the thigh bone.

When the kneecap is out of place, the leg does not bend because the groove is not rotating. Consequently, the tissue and tendons are irritated. As soon as the person attempts to straighten their leg, the pain forces them to sit down for a very long time.

As the name implies, a runner’s knee is not exclusive to runners. Runner’s knee happens because of a consistent style of walking or jogging. Poor structure is also one of the causes that lead to muscular imbalance. 

How to Heal a Runner’s Knee?

Doing Stretches 

The most common way to fix the runner’s knee is to make stretching a priority. It will establish strength and make the muscles more flexible. You can perform stretches after warming up or when you are done running. Stretching relaxes the quads, hamstrings, and the iliotibial band. The last mention is a tissue from the hip to the knee, running outside of the thigh. Do not stretch for more than 30 seconds, as it can severely harm the knee, leading to more pain.

Quadriceps Stretch

  1. The individual stands on one leg with one hand on the wall to attain ankles.
  2. Raise the ankle toward the hip. Hold the ankle.
  3. Pull the ankle upward until the thigh stretches.
  4. Let go of the ankle when the tension disappears.

Stretching of the Calf

  1. Take the lunging position with both hands on the wall.
  2. Put one foot at the back. Lunge ahead.
  3. Continue stretching until the calf stretches at the back of the leg.
  4. Stretch until the position releases tension.

Stretching of the Hamstring

  1. The person sits on the chair with one foot back and one foot forward
  2. Ensure the back is straight but bends at the hips
  3. Hold the pose until you hold the stretch at the back of the leg, which is facing forward.
  4. Let go when the tension becomes too much.

Use Ice

You can also use ice to reduce the inflammation at the patella that the runner’s knee is causing. The icing method does not burden the body with unnecessary medication as it is a home remedy. You can ice the knee to ensure the inflammation does not surface, especially if you have had knee surgeries or injuries before. Icing does not disturb thermogenesis if you are pursuing face loss. You can learn about the concept here.

The ice massage must not last for more than eight to ten minutes. Apply ice on the most painful areas of the knee so the results are most effective. You can place a towel or a rag to cover the leg. Gently rub the ice in circular motions until the painful area becomes cold.

Wear Braces

After the doctors diagnose you with a runner’s knee, correcting the balance will take some time. Ideally, the human bones have a unique shape. When disturbed, it can elongate the pain and discomfort. However, using a brace will reduce knee pain while walking. The brace usually involves a pad or a buttress that is arched outside of the cap. The accessory ensures the groove is centered. You can ask the doctor to suggest an excellent brace, as the market is filled with endless options varying in size and quality.

However, you must also be aware of bracing’s side effects. It disturbs the different functions and reduces the blood flow to the knee. Therefore, wear braces in addition to therapy and exercise. Do not rely solely on a knee brace, as it weakens the muscles. It leads to other joint issues.

Athletes, joggers, and runners wear knee braces to resume normal activity. Therapists recommend the brace after surgery. It will allow the joints to align. Moreover, a brace lets the knee rest so they can grow normal muscles and gain previously lost motor functions.

How Do Orthopedics Diagnose a Runner’s Knee?

Firstly, orthopedics will ask the patients about their symptoms and the history of events. Subsequently, the doctor will perform a physical examination for a detailed assessment. The medical expert can ask the patient to bend or straighten the knee. In addition, they will check for pain and analyze movements. Moreover, the orthopedic will observe the knee for swelling or other abnormalities.

If the doctors are unsure, they can order knee joint X-rays. The images will eliminate fracture or arthritis from the diagnosis. On the other hand, the doctor will order CT and MRI scans for loose tissues or tearing of cartilage. Some patients will visit a podiatrist for feet and knee assessment. However, there is an unknown feud between a podiatrist and an orthopedic surgeon. More details are available here

How to Avoid a Runner’s Knee?

Wear Well-Fitted Trainers

You can purchase fitted running shoes that complement the pattern of the feet. They will not stress the joints or force the feet to move against the body. Thus, you prevent future episodes of runner’s knee.

Run in the Right Form

You can void a runner’s knee by following running in an accurate posture. Your muscles and bones change and grow as you age. Complex movements and tough terrain can worsen the joints. Therefore, ask for medical assistance for recommendations about the correct running form.

Warm Up Before Running

Do not start running immediately. You must do a warm-up for five to ten minutes. Add light movements to the workout routine, such as jumping jacks and skipping. In the latter half of warming up, perform deep squats and high knee kicks. 

Do You Have a Runner’s Knee?

Runner’s knee is a very common issue that can be managed at home alongside professional help. If you have questions or need knee-related assistance, we suggest making an appointment with one of the doctors. The team of physical therapists has extensive training to treat the condition. 


Please enter your comment!
Please enter your name here

Latest Posts

Our team of experienced healthcare professionals is dedicated to providing expert advice and practical tips for maintaining optimal health and well-being.

Related Articles