How to Run With Knee Pain

Should You Run With Your Knee Pain?

Runner's knee, which is known medically as chondromalacia patella, is classified as pain around the knee area and on the kneecap. Runner's knee is a common condition especially among professional and practiced runners. To test for the condition, have a partner squeeze above your knee and push on your kneecap while you are sitting with your leg extended. If it is painful when you tighten your thigh muscle, you most likely have runner's knee. Luckily, it is a manageable condition and you can still run.

Things You'll Need

• A wet towel Ibuprofen Running shoes Knee support brace

Instructions

1. Place a stabilizing brace on your knee before running. You can purchase a brace at your local drugstore. The brace will keep your knee supported while you run and relieve some of the pain during running.

2. Wear the right shoes. You should purchase running shoes at a specialty running store. Running shoes must fit properly and not slip or hurt your feet while you run. Ask your running shoe salesman about what fit is right for you if you aren't sure.

3. Ice your knees after running. Place a wet towel in the freezer the night before, and place it over your knees for 15 minutes. If you are still experiencing pain and swelling, wait half an hour and ice your knees again for 15 minutes.

4. Take ibuprofen after running. Take two ibuprofen with food or a full glass of water as needed for pain after you run. The ibuprofen will bring the swelling down and make it possible to walk without pain.

5. Heat your knees before bed. If you are still experiencing pain and swelling by nighttime, hold a wet towel under hot water for several minutes. Wring out the towel and rest it over your knee for 15 minutes before bed.

6. Report unbearable pain to your doctor. If you are experiencing pain that is too painful to run on, listen to your body and go to the doctor for an examination.

Tips & Warnings

• Ask a doctor to be fitted for orthotics, or shoe inserts, if you think lack of foot support is the reason for your knee pain.

• If your knee is bruised or extremely swollen, it may be the sign of a more serious condition--see a doctor as soon as possible.

References

• Cool Running: Knee Pain
• Michael Hyatt: A Runner's Guide to Knee Pain

Resources

• Mother Nature: Knee Pain Remedies