Continue running on an injured knee and you're asking to be sidelined for an extended length of time. Knee injuries are not uncommon among runners. Knowing how to respond when you begin having a knee problem, however, can mean the difference between major and minor trauma. Whether the injury is a form of runner's knee, Plica syndrome or a damaged ligament, immediate treatment is important.
RICE
Rest, ice, compression and elevation---shortened to the acronym of RICE--is the first treatment option for an injury to the knee. Those who tend to carry on while in pain while running, risk increasing the severity of the injury. Ice, compression and elevation should be used three times daily. Begin by icing the knee for 10 minutes. Wrap the knee with a compression bandage and elevate for 10 minutes. Finish by removing the bandage and icing for an additional 10 minutes. Rest is the most important point: Stay off the knee to give it time to heal.
NSAIDs
Non-steroidal anti-inflammatory drugs, also referred to as NSAIDs, can help treat an injured knee by promoting quicker healing through reduced swelling. These over-the-counter medicines should be taken for no longer than two weeks; long-term use can cause harm to your body. Aspirin, naproxen and ibuprofen are NSAIDs often used for this purpose.
Stretching & Strengthening
After pain and swelling have receded, a stretching routine can provide greater flexibility and strengthen the muscles and ligaments that support the knee. Stretching is used both as a means of recovery as well as a way to prevent injury. Stretches that focus on the quadriceps, hamstrings, buttocks, hips as well as the iliotibial band will help both causes. Gradually increase a stretching routine to include exercises that build muscle mass around the knee-important for added support.
Professional Advice
Self treatment may not be enough to heal an injured knee. If pain persists, a visit to the family physician or sports medicine physician should not be put off. Beyond that, a specialist can perform tests to more accurately determine the source of the injury and refer you to a physical therapist who can create a recovery routine best suited to your needs.
