While knee pain is common in new runners, it is not considered normal and should be taken seriously. Runner’s knee is a general term for dull pain on or around the kneecap. It’s especially common in runners and can be particularly problematic for those new to the sport. Many beginners fail to prepare properly before running. To help reduce the risk of knee pain from running, follow these tips:
• Begin slowly — Start with short, slow runs. Avoid running every day until your body has a chance to adjust. Gradually work your way up to longer, faster and more frequent runs.
• Choose high-quality running shoes — Purchase shoes designed specifically for running. Consider getting a gait analysis to help determine which shoes are best for you. Replace your running shoes about every 400-500 miles.
• Wear insoles — For extra support and protection, wear insoles with your shoes. Dr. Scholl’s® Athletic Series Running Insoleshelp reduce painful shock to alleviate pain from several issues commonly associated with running, including runner’s knee.
• Prepare your body —Warm up and stretch out before your run. Cool down and stretch out afterwards.
• Alternate your workouts — Choose sports that are easy on the knees in between running days. For example, go for a swim or a bike ride in between runs.
The duration of runner’s knee depends on the severity of the condition and the overall health of the individual in question. Minor cases of runner’s knee may resolve after only a few weeks while severe cases may take much longer and require medical treatment. For faster recovery, it’s important to allow the knee time to rest and recover. If you’re working with a doctor, follow all advice and treatment instructions carefully.
If you have runner’s knee pain, it’s important to stop any activity that causes discomfort and rest until the pain resolves. Other at-home measures can be helpful for runner’s knee pain, including:
Ice — Place an ice pack or cold compress directly on the knee for up to 20 minutes at a time. This can help reduce pain and swelling. You can repeat this process several times a day.
Pain relievers — Over-the-counter medications can help with runner’s knee pain. NSAIDs (non-steroidal anti-inflammatory drugs) such as ibuprofen and naproxen can help with swelling in addition to pain.
Compression — Wrapping the knee in an elastic bandage may help with runner’s knee pain and inflammation. You can also choose a knee brace or sleeve.
Orthotics — Wearing orthotics with your shoes can provide extra support and relief for runner’s knee pain. Dr. Scholl’s® Knee Pain Relief Orthoticshelp protect the knee from painful stress and shock with every step you take.
Stretching and strengthening exercise — Some people get relief from runner’s knee pain by stretching and strengthening key muscles that support the knee, particularly the quadriceps muscles. Ask a physical therapist for guidance.
See your doctor if your pain persists despite rest and home-care measures. It’s also important to seek medical attention if your pain is severe and came on suddenly. There are prescription treatments and surgical options available for knee pain that doesn’t respond to over-the-counter therapies.
You should not run with runner’s knee pain. Pushing through pain can worsen the problem and delay recovery. It’s important to stop running if your knee hurts and allow the joint time to heal.
