Runner's knee is a term used to describe a variety of knee problems that runners experience. Runners can experience knee pain behind the kneecap, in front of the kneecap and in the ligaments throughout the knee. According to the American Academy of Orthopaedic Surgeons, runner's knee can result from an injury, overtraining, weak or tight thigh muscles, flat feet, a dislocated knee, or bad alignment of the kneecap. If you insist of running on a treadmill, seek medical advice before working out and take precautions to avoid worsening your injury.
Step 1
See your doctor to determine the cause of your pain. If you have an injury or a dislocated kneecap, your doctor may prohibit all physical activity until he treats your condition. Your doctor can also prescribe physical therapy exercises to strengthen your legs and knees to prevent future pain.
Step 2
Use a stabilizing running shoe made specifically for your foot. Shop at a store that has trained professionals who can help you pick out an appropriate pair. This is especially helpful if you have a high arch, low arch, tend to overpronate when you run, or if you have other foot concerns.
Step 3
Perform a thorough 5-minute warm-up before you use the treadmill. Use low-impact exercises that increase the blood flow to your muscles, such as walking or jogging in place, high knees, arm circles and walking lunges.
Step 4
Wear a knee brace that supports your kneecap. Pick a brace or elastic sleeve that keeps your knee properly aligned. Be sure to choose a brace that fits comfortably and is not too tight. If your toes or lower leg feel tingly or lose feeling, you have the brace too tight.
Step 5
Reduce the frequency and intensity of your running. You can't run as often or at the same rate of intensity that you ran before you developed runner's knee. Run on the days that you do not experience pain in your knee and take a 24 to 48-hour break in between each workout. Run at a slow to moderately fast pace for 5 to 10 minutes. As your knee heals and the pain subsides, increase the pace and duration of each run.
Step 6
Apply ice to your knee after running. Ice helps to reduce pain, inflammation and prevent soreness. Put an ice pack on your knee for up to 20 minutes, three times a day.
Tips and Warnings
- Substitute a low-impact exercise, such as swimming, cycling and the elliptical trainer for running.
- Never run if you have severe knee pain or suspect that you have an injury.
Things You'll Need
- Running shoes
- Knee brace
- Ice pack
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