Running and walking provide great aerobic benefits; however, sometimes these activities can cause knee pain and swelling. Frequently, knee problems in runners and walkers relate to overuse. Pain and swelling may stem from tendonitis or inflammation of the ligaments that support the knee joint. Treatment for a painful, swollen knee involves R.I.C.E. -- rest, ice, compression and elevation. Speak to your physician if the pain is excruciating or if you experience loss of function in the knee.
Rest
Sometimes it can be difficult to take time off from running or walking, especially if you are in training for a competition or exercising regularly to support a weight-loss program. Pain and swelling in the knee from overuse may seem like a minor inconvenience, and you may be tempted to ignore your symptoms and keep training. However, these minor injuries can accrue and develop into a serious injury that interrupts your training long-term. Rest until the symptoms subside completely.
Ice
Icing a swollen and painful knee 24 to 48 hours after the symptoms first appear is the first line of defense against a knee injury that develops after running or walking. Reduce the inflammation with ice immediately -- pain and swelling typically subside within 15 to 20 minutes. Ice also decreases muscle spasm and minimizes the rate of cell death that occurs when blood vessels rupture during injury.
Compression and Elevation
Using a compression bandage and elevating the afflicted knee above your heart helps reduce inflammation in the knee rapidly and effectively. Compression bandages decrease the swelling by narrowing the affected blood vessels, while elevation above the heart allows the excess fluids to drain away from the knee. Keep your injured knee elevated as much as possible for 48 hours after you injure it.
Prevention
Laurie Tis, Ph.D., FACSM, recommends a few tips for runners and walkers to follow in order to keep their knees free of injury. Regular stretching of the hip and thigh muscles, including the glutes, the hip adductors and the quadriceps, maintains range of motion in the knee and keeps stress off the connective tissues from tight muscles. These same muscles also need to be strong to support the joint, so perform resistance training exercises in concert with running and walking.
