Ease Your Runner’s Knee Pain
Whether for sport or general health, do you enjoy running but suffer from chronic knee pain? You may have “Runner’s Knee”.
Symptoms and Pain
- Pain when you bend the knee with every day activity like walking, running or sitting is a common symptom with Runner’s knee
- Pain felt behind the kneecap
- Swelling in the knee
- Pain gets worse when walking or running down hills or steps
- Popping or grinding sensation in the knee
- Over use of the knee – Constantly bending the knee can cause irritation of the nerves around your kneecap.
- Injury to the knee – If you have fallen or taken a bad hit to the knee.
- Weak Thigh or Hip muscles that need more strengthening.
- Flat Feet or Over-pronation – Constant impact on your feet can cause your arches to fall.
- Bones that are slightly misaligned – This will cause unevenness in weight distribution and can cause pain due to joint damage.
- Rest and avoid bearing weight on the knee.
- Ice your knee for at least 20 minutes every 4 hours.
- Take an anti-inflammatory as specified by your doctor.
- Raise the knee by putting a pillow under it during rest.
- Get arch support for your shoes.
- See a physical therapist for strengthening exercises.