To relieve knee pain after running, you can apply cold compresses, apply an anti-inflammatory ointment, such as diclofenac or ibuprofen, or, if necessary, replace running training with walking until the pain subsides.
Generally, knee pain is a symptom that can appear due to iliotibial band friction syndrome, known as “runner’s knee”, which is more common in people who run every day and is characterized by pain in the side of the knee. knee.
However, pain after running can also arise due to problems such as joint wear or tendonitis and, when it does not disappear after a week or increases progressively, it is recommended to stop running and consult an orthopedist to identify the cause and be recommended. the best treatment. See more about knee pain.
How to relieve knee pain after running
Some strategies that can help relieve knee pain after running are:
1. Rest
To help alleviate pain after running, you should rest and avoid intense efforts, such as not jumping, cycling or walking quickly, so as not to increase the pain and worsen the problem.
Therefore, it is recommended to lie down on a sofa or bed, placing a pillow under your knees, as resting for at least 20 minutes helps to reduce swelling and inflammation.
2. Apply cold compresses to the knee
Applying a cold compress or ice to the knee, especially when it is swollen and red, helps reduce pain and inflammation.
To make a cold compress, you can place ice in a thermal bag or plastic bag, cover with a clean, dry towel to avoid burning the skin, and apply it to the knee for about 15 minutes, at least twice a day. day, and one of the applications should be right after the race.
Furthermore, after applying the ice, you can give the knee a small massage, moving the round knee bone from side to side for 3 to 5 minutes.
3. Use the self-massage roller
The self-massage foam roller, also known as foam rolleris excellent for combating knee, calf, quadriceps and back pain.
To use the foam roller, you must place the roller on the floor and let it glide over the painful area for 5 to 10 minutes.
The ideal is to have a large roller, about 30 cm long, that is very firm to support the weight of your body, as you will have to keep your body weight on top of the roller.
4. Apply an anti-inflammatory ointment
Applying an anti-inflammatory ointment to your knee, such as diclofenac diethylammonium ointment or methyl salicylate, is a good home treatment option for knee pain after running.
This is because these ointments help treat pain and reduce inflammation in the knee and can be used 1 to 2 times a day, lightly massaging the skin to absorb the ointment.
5. Use an elastic band on the knee
Placing an elastic band on the knee throughout the day helps to immobilize it and reduce pain, as it promotes a feeling of tightness and comfort.
Additionally, running with a bandaged knee can reduce pain.
6. Take painkillers and anti-inflammatories
Taking a pain reliever or anti-inflammatory, such as paracetamol or ibuprofen, can help reduce knee pain and inflammation after running.
However, its use should only be done after advice from a doctor or orthopedist.
7. Do light stretches
When pain appears in the knee during running or shortly after finishing, you should stretch gently, bending the leg back and holding it with one hand or sit on a chair with both feet on the floor and slowly stretch the leg with the knee. affected.
These stretches can be done about 10 times, repeating for 3 sets.
8. Eat anti-inflammatory foods
Some foods such as turmeric, broccoli or spinach and foods rich in omega-3 such as tuna, sardines, salmon, flaxseed or chia can help reduce inflammation and, therefore, help relieve knee pain after running training, as well. How to prevent knee pain when running.
These foods should be consumed daily or, in the case of fish, at least 3 to 5 times a week. Check out the complete list of anti-inflammatory foods.
9. Wear running shoes
It is important to wear appropriate running shoes, with impact absorption, whenever you train because they better accommodate the foot and reduce the likelihood of injuries, being a good way to avoid knee pain when running or after running.
Outside of training, you should wear comfortable shoes that allow you to support your feet well, and should therefore have a rubber sole measuring no more than 2.5 cm.
Furthermore, if possible, you should choose to run on dirt roads, because the impact on your knees is less. See a complete plan for running 5 and 10 km gradually and without injury.
Check out some other tips for relieving knee pain in the following video:
When to go to the doctor
It is important to consult an orthopedist in the following situations;
- Severe knee pain or pain that worsens over time;
- Swelling;
- Redness in the knee;
- Difficulty walking or bending the leg;
- Fever.
During the consultation, the doctor must carry out a physical examination of the knee, in addition to ordering imaging tests, such as X-ray or computed tomography, to evaluate the structures of the knee and, thus, indicate the most appropriate treatment.
In cases where knee pain does not improve after 6 months with recommended treatment, the doctor may recommend surgery, called arthroscopy, which aims to relieve knee pain. See how arthroscopy and recovery is performed.
Make an appointment with an orthopedist in the nearest region:
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