How to Treat a Runner's Knee (with Pictures)

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

Runner's knee is a very common ailment, of course, among runners; however, it can also affect people who abuse their knees when cycling, jumping or walking. This condition begins with pain while doing simple things like walking up and down stairs and gets worse if left untreated. General care, such as rest and ice packs on the affected area, will help improve, but more serious conditions will require therapy and surgery. If you prefer to treat your knee alone or with the help of a therapist, read on.

Steps

Part 1 of 4: Healing yourself

Step 1. Start "PRICE" therapy with "protection"

The runner's knee can be treated at home following the PRICE therapy - Protection, Rest, Immobilization, Compression and Elevation.

• People who have this disorder should avoid contact with high temperatures and hot baths, saunas, and hot packs, as these can dilate blood vessels, increasing cases of bleeding.
• Extreme activities and applying excessive pressure to the injured area, as well as massage, should be avoided to prevent further damage.

Step 2. Keep your leg at rest

You need to have adequate rest periods to promote the body's natural healing process. The longer you leave your leg at rest, the better and faster it will heal.

• The only movements you should do, at least initially, are exercises approved by your doctor or therapist.
• Using crutches or a cane can serve as support, relieving pressure from the knee and promoting healing.

Step 3. Immobilize the knee

Stability in the injured area must be maintained to prevent further damage to surrounding tissues as well. This can be done by placing a splint and bandages around the injured area.

Talk to your doctor about existing options. He might recommend something as simple as a physiotape or suggest putting on a splint or support. You may also want to plan the exercises to do later during this time

Step 4. Create compression with ice packs

The compress should be placed on the injured part to promote the constriction of blood vessels; this reduces the risk of bleeding and swelling. It is especially useful during the first hours after injury.

• It is recommended to use ice packs for 20-30 minutes every 3-4 hours, for 2-3 days, until the pain goes away. Use ready-made compresses or a cloth containing ice cubes.
• The compression also helps stimulate the flow of lymphatic fluid, which carries important nutrients to the damaged tissues around the injured area. The lymphatic fluid also eliminates cell residues and tissues, an important function for the regeneration process.

Step 5. Keep the knee elevated

The injured side should be kept up all the time. This action helps blood circulation, which serves for rapid healing. With reduced blood flow there will be less swelling, allowing the knee to perform its normal functions faster.

Sitting or lying down is fine; if you are sitting, make sure your knee is higher than your pelvis. A few below-the-knee pillows might help

Part 2 of 4: Using the Medicines

Step 1. Start by taking pain medications

During the visit, doctors usually aim for the most visible symptoms right away: pain and inflammation. Prescribable medications are given to relieve pain and decrease inflammation, but suitable over-the-counter medications can also be found.

• Pain relievers can be classified as simple - usually over-the-counter such as acetaminophen - and strong, prescription-only pain relievers to use if over-the-counter painkillers do not achieve the desired effect. Examples of prescription pain relievers are codeine and tramadol.
• Stronger analgesics should be taken in the indicated dosage and following the directions, to avoid addiction.

Step 2. Consider NSAIDs

They are non-steroidal anti-inflammatory drugs (NSAIDs). It is a drug that acts on certain components produced by the body to prevent inflammation from increasing during injury. Examples are ibuprofen, aspirin and naproxen. Stronger NSAIDs are available by prescription.

Doctors, however, do not encourage taking these medications for the first 48 hours after injury to let the body follow its natural healing process

Step 3. Try Physiotherapy

These are specific exercises done with a therapist that help strengthen the knee and make use of different aids to move the knee.

Sufferers of these problems can be encouraged to do exercises that help strengthen the kneecap and maintain its regular function. These exercises can be used to relieve the sensation of pain and regulate blood circulation to different parts of the body, including those in pain. The specific exercises are explained in detail in the next section

Step 4. If all else fails, consider surgery

Surgery is recommended by doctors if other non-invasive methods fail. It is performed by specialists to connect and recover the damaged tissues of the patella and restore its optimal function.

Arthroscopic surgery is done using an arthroscope, an instrument that makes small incisions in the knee joints and contains a camera that goes inside the knee. This operation uses small razors or scissors to remove the tissues that cause damage to the knee

Part 3 of 4: Adopting Physiotherapy

Step 1. Do passive knee extensions

You probably can't fully extend your leg due to knee pain. This exercise will help you extend your leg, here's how:

• Place a rolled-up towel under your heel to lift it straight up and let gravity strengthen your knee. You will likely feel uncomfortable, but you need to try to relax your leg.
• Hold the position for 2 minutes and repeat 3 times per session. Do this several times a day.

Step 2. Slide the heel

This strengthening exercise could be painful, try to do it carefully and with help. Here's how to do it:

• Sit on the ground with your legs stretched out in front of you. Slowly slide the heel of the affected leg towards the side of the buttock and knees, towards the chest.
• Then return to the starting position. Do 2 sets of 15 for each session.

Step 3. Do a standing calf stretch

Facing the wall, stand with your hands on the wall at eye level. Place the affected leg behind you, with the heel to the floor and the other leg in front of you with the knee bent. Turn your back foot slightly inward, it should look like a pigeon's paw. To feel the stretch:

• Slowly lean against the wall. You are doing this correctly if you feel a pull in the calf.
• Hold the position for 15-30 seconds and return to the starting position.
• Repeat 3 times each session. You can do this several times a day.

Step 4. Stretch the tendon near the wall

First of all, look for the threshold of a door to do the exercise. This is a great exercise because the threshold provides stability and takes pressure off the arms and legs. Here's how to do it:

• Lying with his back to the floor, the affected leg extended beyond the door.
• Lift the affected leg along the wall, leaning against the door frame.
• Stretch your legs. You are in the right position if you feel the stretch in the back of the thigh.
• Hold the position for 15-30 seconds and repeat 3 times per session.

Step 5. Do the straight leg raise

Lie on your back, with your legs straight in front of you. Bend your sound leg, keeping your heel on the floor. Contract the muscle in the affected leg and lift it about 20 cm off the floor.

Keep your legs straight and your thigh muscles contracted, then slowly return to the starting position. Do 2 sets of 15 for each session

Step 6. Make some variations to the squat

There are two types of squats suitable for the runner's knee: the captive one and the Bulgarian one. Here's how to do them:

• Squat prisoner:

  

  • Start from a standing position, with your feet apart.
  • Put your hands behind your head and chest out.
  • Slowly lower yourself as far as possible, bending your knees and pushing your hips back.
  • Maintain this position, then gradually return to the initial position.

• Bulgarian squat:

  

  • Put your left foot in front of your right foot about 60-90cm apart.
  • Lift the back of your left foot into a chair or support behind you.
  • Then pull your shoulders back and your chest out.
  • Slowly lower your body as far as possible and hold the position.
  • Stop and return to the starting position.

  Part 4 of 4: Understanding the Runner's Knee

  Step 1. Know the causes of the runner's knee

  This condition can be caused by several factors such as:

  • Abuse. Too much bending on the knees can traumatize the nerve endings in the patella. Excessive extension of the tissues that connect muscles to bones (tendons) can be another cause.

    

  • A fall or a blow. A strong impact of the knee can irritate surrounding tissues and trigger the condition.

    

  • Misalignment. Certain parts of the body are not in the correct position or alignment, often due to trauma or an accident. These circumstances place great stress on the surrounding areas as the weight is not well distributed. It can therefore be the basis of pain and damage certain joints.

    

  • Foot problems. A condition known as flat feet causes the arch of the foot to drop, extending the muscles and tendons in the leg. This can affect the birth of the runner's knee.
  • Brittle thigh muscles. Weakness or imbalance in these muscles can put too much weight on the knees, leading to the development of trauma.

  Step 2. Know the risk factors

  Certain types of people are more prone to runners' knees. Here are who should pay attention to this disorder:

  • Physical activity. Activities such as running or jumping or those that require repeated bending on the knees can cause overuse of the knees. This can irritate the nerves in the knee and affect the tendons, causing pain. Before doing vigorous physical activity, make sure you warm up properly and stretch to avoid injury.

    

  • Type. Women are more at risk than men because their bone structure is different from that of men. They also have wider which contribute to having this condition.

    

  • Misalignment of the bones. Bones are part of our body balance. They must be correctly aligned so that the weight is well distributed.
  • Excessive use of the knee. This can cause stress that wears out the knee. The knees unfortunately take part in most of the activities we do.
  • Foot problems. Flat feet are a condition in which the soles of the feet literally appear flat when resting on the ground. This condition is common in children. On impact with the runner's knee, when you take a step, he can pull on the muscle and tendons connected to the knee.

  Step 3. Know the runner's knee symptoms

  Individuals with this condition may experience one or more of the following signs and symptoms:

  • Ache. A painful sensation may be due to damage to the cartilages under the kneecap. The pain is intense and throbbing, usually felt behind or around the patella, where the femur and patella meet. It inflames when squatting, running, walking, and even when sitting. The pain level is worse if the activities are not limited.

    

  • Swelling. Any trauma or irritation can cause inflammation in the knee and adjacent tissues, as this is the body's compensatory mechanism for injury. The immune system releases inflammatory chemicals to remove harmful stimuli, including damaged, irritating or pathogenic cells, and begin the healing process.

    

  • A feeling of stiffness or wear. If the muscles are not warmed up properly before activity, the knee can be damaged and shake. Muscles can contract, producing a feeling of stiffness, especially during sudden knee movements.

    

  Advice

  • Runner's knee can be treated at home especially if it is not yet severe. Serious cases need to be evaluated by a doctor to prevent a chronic problem.
  • Wear supports or consider a physiotape to protect your knee from other injuries. It can also help improve joint alignment.