While running promotes cardiovascular health, it also poses a risk of injuries, including a nagging pain caused by inflammation or soreness in the knee. Although the pain can be uncomfortable, runners may be hesitant to let the pain force them off the trail. You can take steps to manage knee pain after running and over time alleviate the pain altogether.
Step 1
Apply heat to your knee in the form of a hot pack or bath to loosen up the muscles and make them more elastic, which reduces the risk of further straining or tearing of fibers in the knees.
Step 2
Place a compression sleeve onto your knee when running. Place the patella into the kneecap hole if present. Otherwise, make sure the sleeve is tight on the knee during your run. These sleeves help keep the moving parts of your knee in their proper place when running, preventing injury. The sleeve also holds in heat from your body, keeping the knee warm and relaxed.
Step 3
Stretch the quadriceps and hamstring in a standing position after running. Stretch the knee muscles by lying prone and grabbing the ankle to gently stretch the front of the knee. Push yourself to the point of discomfort, but not pain--if you experience pain when stretching, reduce the intensity of your stretch or stop altogether.
Step 4
Place an ice pack on your knee for 10 to 15 minutes after working out. This helps prevent swelling and inflammation in the knee, which can alleviate lingering pain that develops after your jogging workout.
Tips and Warnings
- Ice your knees throughout the day to keep swelling and inflammation down, if you are experiencing pain. Take a pain reliever such as ibuprofen or naproxen.
- Stretching before a workout, which creates very small tears in the fibers of your muscles, ligaments and tendons, can actually increase your risk of injury and pain.
Things You'll Need
- Hot pack
- Compression sleeve
- Ice pack
