35 Effective Ways How to Treat Sore Knee from Running
For those who like to run, a sore knee may appear once in a while. It’s unavoidable as the knees are one of the most important parts in running. The painful injury from the knee may cause you some problems.
However, no need to so worry. In this time we will give you information about the 35 Ways How to Treat Sore Knee from Running. Also read the causes and the effects for further insight.
Causes of Sore Knee
Below are a number of causes of sore knee:
- Direct impact to the knee
- Overuse of the knee
- Repeated bending
- Problem on feet joints
- Weak muscles
- Misaligned bones
- Flat feet
Effects from the Sore Knee
The effects that you feel from a sore knee are:
- Feeling of popping in the joint
- Inability to do daily routines
Ways to Treat Sore Knee from Running
You can do these things listed below to help treat your sore knee:
1. Apply Ice
Always apply some ice on your knee when it starts to sore after running. Apply the ice for a maximum of 30 minutes. Keep repeating this process every 3 hours every day until the pain subsides.
2. Rest the Sore Knee
Ensure that you rest your sore knee. A sore knee needs a break from any activity. If you keep using your sore knee then a worse swelling can appear. The pain will become unbearable too.
3. Elevate Leg
This treatment is similar to treating swollen knee from fall. Place a small pillow under your sore knee. This will help elevate it it. Elevation will cause blood flows into the injured knee. However, never raise it too high up to your chest level. You can read more about swollen knee in How to Treat Swollen Knee from Fall.
4. Use Elastic Bandage
In case you really need to use your sore knee, make sure that you wrap it first. Wrap your knee with an elastic bandage. The bandage will protect it from further damage in the tissue. This technique is surely the easy way to reduce even prevent you from knee pain.
5. Arch Supports for Shoes
Buy some arch supports for your shoes. They can help in giving a more right posture for your feet when you wear the shoes. You can buy them from stores or you can also get them made specifically for your feet.
6. Take Anti-Inflammatory Drugs
To help in easing the pain from a sore knee, you may want to take some anti-inflammatory drugs. Drugs such as ibuprofen can ease the swell from the injured knee. It will also reduce your pain.
7. Muscle Strength Exercise
Get your muscle stronger to speed up recovery. Strengthening your muscle can also prevent future injury from happening again. Do some light stretching that won’t hurt your knee.
8. Butterfly Stretch
This is a stretch that you can do to recover your knee. You need to bend your feet and position your heels under your buttocks. Press on your legs for only 10 seconds. Repeat for a couple of minutes.
9. Hamstring Stretch
You need to stretch out your knees straight in front of your body. Bend forward with your arms out and stretch. Stretch for up to 10 seconds and release. Keep repeating for up to ten times.
10. Warming the Knees
Other than a cold compress, a warm temperature on the sore knee can also help it recover. When you are about to sleep or just lying around in your home, get a warm towel. Place it on your knee for an hour.
11. Prisoner Squat
This squat can strengthen your sore knee. Spread your feet apart with your hands behind your head. Bend down slowly and push back your hips as well as your knees. Return to normal position. Better to do it properly and not too fast to get a better result.
12. Bulgarian Split Squat
Position one of your feet to a bench behind it. Place your other foot in the front. Keep your arms down. Slowly bend down and bend your knees as well. Hold the position for a while and return back.
13. Avoid Falling
Make sure that you don’t fall while you have a sore knee. It can cause the injury to become more serious. Turn on all the lights in your home so that you can clearly see your steps.
14. Use a Walking Aid
A walking aid will reduce a heavy strain on your sore knee. Use a cane or a crutch to help you out. When you reduce the stress from you knee, it can heal at a faster rate.
Acupuncture may sound scary when you’ve never done it. But it can greatly help in your healing. The small needles will help reduce the pain that is caused from the knee. It also helps in blood flow in your body.
The following are other treatments that you may want to do.
- Lose Weight: Reduce strain on knee.
- Cushion Insole: Protect feet from injury.
- Doctor Appointment: Finding the right cure.
- Orthopaedic Surgeon: Specialises in knee injury.
- Image Tests: Thorough check on sore knee.
- Physical Therapist: Helps heal the knee.
- Surgery: Treat the knee effectively.
- Sitting on Pillow: Good posture helps recovery.
- Healthy Eating: Speed up recovery.
- Injection: Easing the pain.
- Platelet Plasma: Relieve the sore.
- Supplements: Recover injured tissues.
- Tai-Chi: Helps in coping with the pain.
- Willow Bark: Reduce inflammation.
- Ginger Extract: Speed up recovery.
- Apple Cider Vinegar: Remove toxin from knee.
- Turmeric: Drink to recover quickly.
- Lemon Juice: Apply on sore knee.
- Cayenne Pepper Paste: Reduce pain.
- Mustard Oil: Massage gently on knee.
Things to Consider
A sore knee may need serious treatment from a doctor. Watch out for long period of swelling in the knee. If the knee does not seem to show any recovery then it’s time to pay your doctor a visit. Do not wait for it to get worse.
Do these things to prevent sore knee in the future:
- Maintain a healthy weight.
- Wear the quality shoes.
- Wear knee brace.
- Keep the muscles strong.
- Avoid intense running.
Beside what I explained above, I also give you visual information about the exercises and how to do before running. These exercises surely can prevent you from runner’s knee pain.
Finally, those are complete explanation about how to treat sore knee from running. Then i remind you to always take safety precaution when running. Never underestimate a sore knee. A late treatment may disable you from running ever again.