Knee injuries are a common occurrence among many runners. The knee is one of the most complex joints in the body, featuring multiple moving parts as well as several tendons and ligaments. Knees can also develop damage from wear and tear over time, either resulting from the type of surface you run on (concrete is the least forgiving) or the proper footwear you use when running. Whatever the reason, proper care of your knee can allow you to continue running while treating your knee injury. You may even be able to heal it entirely.
Step 1
Determine what type of injury you think you have. This may require visiting a doctor or orthopedist. Some problems, like an iliotibial band problem or runner's knee, can be ran through while providing proper treatment. Other injuries, such as a Baker's cyst or other serious knee injury like a ligament tear, require rest and potentially surgery to be healed. Generally, if you can continue running without sharp pain, you can try to continue running while treating the injury.
Step 2
Stretch the ligaments in your knee if you are experiencing pain related to them. The iliotibial band is a frequently injured ligament running through the knee that can be stretched by placing the foot of your sore leg behind and around to the other side of your opposite foot, and then leaning in that direction to stretch the ligament. Stretching before and after exercise helps to treat these injuries.
Step 3
Wear a compression sleeve on your knee when running. This synthetic sleeve maintains pressure all around the knee joint, preventing the buildup of edema in damaged knee tissues. Compression sleeves also help to keep the knee aligned and stable. Wear a compression sleeve throughout your entire workout.
Step 4
Ice down after running with ice packs for 15 to 20 minutes. The Mayo Clinic recommends icing three times daily to reduce inflammation and pain in the knee.
Step 5
Elevate your leg when you are not running. Fluid can build up in the knee after a workout, causing swelling. Prop your leg so that it is positioned higher than your hips to benefit from this treatment.
Step 6
Take a couple days off. You may not have to quit running entirely, but adding an extra rest day or two into your schedule could give your knee injury the head start it needs to heal in a way that lets you keep running. If you're working toward running in a race or other event, taking the conservative route and taking a couple days off could prove much more beneficial to you than pushing your knee too hard and becoming seriously injured.
Tips and Warnings
- Your footwear may be affecting or even causing your knee pain and injuries. Visit an orthopedist to find out if you need specialized footwear or sole inserts to help your knee heal and prevent future injury.
Things You'll Need
- Ice packs
- Compression sleeve
