Even if you think you run in a perfect form, you may still end up dealing with muscle strains and injuries. Sometimes, the injury is not related to your calf, feet, or leg, but it affects your knee directly. Knee pain can keep you from running and stop you from going for that 10k that you have been training for several months. What you should bear in mind though is that running itself is not bad for your knees. You may be experiencing knee pain for different reason – your form is incorrect and need some tweaking. It could also be due to an ailment called runner's knee. It is therefore important to find out what's causing knee pain after running to take some steps that would improve your condition.
If you're experiencing pain after running, it is usually going to be below your kneecap. The pain is not that severe in the beginning; in fact, you may experience it only when you're actually running. It, however, becomes rather intense with time and you experience it even when you're resting. Here are some of the reasons why you're experiencing running knee pain:
You can try different remedies and treatment options to alleviate knee pain when running and knee pain after running. Here are some suggestions:
Remedies |
What to Do |
Give your knee some rest |
You should take a break from running and avoid putting weight on your affected knee for a few days at least. |
Use ice packs |
Using ice will prove beneficial if you have pain and swelling. Apply ice packs for half an hour every 4 hours for a couple of days. |
Compress your knee |
It is possible to find patellar straps, elastic bandages, and sleeves that you can use to compress and support your knee. |
Elevation |
Keeping your knee in an elevated position will always help. |
Use arch supports for shoes |
You can take advantage of orthotics for arch support and reduce the pain sensation. |
Use anti-inflammatory medications |
If your pain isn't responding to simple self-care measures, you may consider using nonsteroidal anti-inflammatory drugs, such as Aleve, Advil, or Motrin. These drugs will reduce swelling and pain. Please note that these drugs may cause ulcers, bleeding and other side effects, so take them occasionally or only when your doctor have prescribed them. |
Perform stretching exercises |
Doing specific strengthening and stretching exercises will go a long way in keeping your knee in a good shape. Be sure to ask a physical therapist about the stretches you can perform on your own. |
You can, however, try simple stretches, like you can lie on the floor with your affected leg on top and slowly bend your upper leg in a way that your foot goes toward your bottom. Hold this position with your other hand while making sure your knees are touching together. Maintain the hold for 45 seconds at least.
Here are more knee pain stretches and exercises:
It is worth pointing out that while stretches may help with knee pain when running, but sometimes the pain and swelling just won't go. Don't waste more time and consult your doctor immediately. They will prescribe medications and explain how to perform stretches correctly.
It is usually a good idea to avoid running while you're still experiencing pain in the knee. You may consult your GP and discover how long it will take you to return to your running routine.
Instead of trying ways to reduce your knee pain, you can take certain steps to actually prevent knee pain when running. Here's what to do:
If you want to find more exercises for bad knees, click here.