How To Help Knee Pain After Running

Dr. Alex Vidan

Even pro runners aren’t exempt from experiencing the dreaded knee pain. Even with the right running shoes and proper technique, runners can often experience soreness or full-blown pain in their knees.

The matters can get worse if you are training and trying to push yourself to run faster, or for longer distances. But, there are plenty of ways to help your knee pain after running:

1. Rest

If you experience knee pain, it’s time to take things slow and try to avoid activities that can make matters worse, especially going out for another run. If you can, you should avoid sitting or standing for long hours, and instead lie down with your legs straight to keep your knees relaxed.

2. Apply Ice

If your knees are inflamed and causing pain, ice can help reduce swelling and inflammation. Wrap ice in a cloth or get a special ice pack - don’t put ice directly on your skin, as that can cause other issues. Keep the pack on your knee for around 20 minutes every few hours for a couple of days, or until the pain goes away.

3. Wrap Your Knee

A bit of pressure can help alleviate some knee pain. You can wrap your knee in an elastic bandage to keep the area more supported. This will also make sure you can’t perform any movements that can make the pain worse.

4. Take Over-the-Counter Pain Relievers

Some pain relievers also have anti-inflammatory properties, so you can effectively treat your knee pain with them. However, all medications come with some level of risks, even over-the-counter ones. Be sure to follow the daily recommended dosages or ask your doctor if a certain medication is right for you or not.

5. Stretching Exercises

Stretching the muscles around the knee can also be quite effective in alleviating pain and helping your knee heal faster after a run. Stretching can also help improve the strength of these muscles over time, which means you can experience a decrease in the risk of knee pains. While all runners know the importance of stretching before a workout, post-running stretches are just as important!

6. See a Chiropractor

Chiropractors often work closely with athletes of all types in helping them handle pain or even improving muscle strength as a way to enhance performance. If you’re dealing with knee pain after running, a chiropractor is a great professional to turn to, as they can help alleviate the pain almost right away.

Not only that, but continuous visits can help improve mobility, blood circulation, and increase the strength of these muscles, all of which are really important to runners of all levels.

If you want to learn more about how chiropractic services can help with knee pain or are ready to book an appointment, Vidan Family Chiropractic is just a phone call away. Call us at 314-678-9355.

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