- 1. Use the self massage roller
- 2. Wear ice on the knee
- 3. Wear running shoes
- 4. Wear knee tensioner
- 5. Do light stretches twice a day
- 6. Taking painkillers and anti-inflammatories
- 7. Eat anti-inflammatory foods daily
- 8. Rest
To treat knee pain after running, it may be necessary to apply an anti-inflammatory ointment, such as Diclofenac or Ibuprofen, apply cold compresses or, if necessary, replace running training with a walk until the pain subsides.
Generally, knee pain is a symptom that can appear due to the Iliotibial Band Friction Syndrome, known as SABI, which happens most often in people who run every day and is characterized by pain in the side of the knee.
However, pain after running can also arise due to problems such as joint wear or tendonitis, and when the pain does not go away after a week or progressively increases it is advisable to stop running and see an orthopedist or physiotherapist to identify the cause knee pain, and diagnostic tests such as x-rays or computed tomography may be necessary. See more about knee pain.
Thus, some strategies that can help to relieve pain after running include:
1. Use the self massage roller
The foam roller for self-massage, also known as foam roller , is excellent for fighting pain in the knees, calves, quadriceps and back. You just need to put the roller on the floor and let it slide over the painful area for 5 to 10 minutes. The ideal is to have a large roll, about 30 cm that is very firm to be able to support the weight of your body, since you will have to keep the weight of the body on top of the roll.
2. Wear ice on the knee
In case of pain after a run, a cold compress or ice can be applied to the knee, especially when it is swollen and red, as it helps to reduce pain and inflammation.
In these cases, it is necessary for the ice to act for about 15 minutes, applying at least 2 times a day, and one of the applications should be right after the race. It is also important to place a thin cloth under the ice to prevent skin burns, which can be a bag of frozen vegetables, ice cubes from the refrigerator or specific bags of cold water that can be bought at the pharmacy.
In addition, after applying the ice, a small knee massage can be done, moving the round knee bone from side to side for 3 to 5 minutes.
3. Wear running shoes
It is important to wear appropriate running shoes whenever training, as they accommodate the foot better and decrease the likelihood of injury. Outside of training, you should wear comfortable shoes that allow you to support your feet well, so you should have a rubber sole with a maximum of 2.5 cm. In addition, if possible, one should choose to run on dirt roads, because the impact on the knees is less. See a complete plan to run 5 and 10 km gradually and without injury.
4. Wear knee tensioner
Generally, placing an elastic band on the knee throughout the day helps to immobilize it and reduces pain, as the tensioner promotes a feeling of tightness and comfort. In addition, running with a bandaged knee can lessen the pain.
5. Do light stretches twice a day
When the pain arises in the knee during the run or just after finishing, one should gently stretch, bending the leg backwards and holding with one hand or sit in a chair with both feet on the floor and slowly stretch the leg with the affected knee, about 10 times, repeating for 3 sets.
6. Taking painkillers and anti-inflammatories
Knee pain after running may decrease after taking an analgesic, such as Paracetamol, or applying an anti-inflammatory ointment, such as Cataflan every 8 hours. However, its use should only be done after the recommendation of the doctor or orthopedist.
In addition, in some cases, such as ligament injuries, it may be necessary to have knee surgery, to place a prosthesis, for example.
7. Eat anti-inflammatory foods daily
Some foods that can help you recover from pain after a run include garlic, tuna, ginger, turmeric, salmon, chia seeds, drops of essential oil of sage or rosemary, because they have anti-inflammatory properties.
8. Rest
When knee pain is severe after running, one should avoid making intense efforts, such as not jumping, cycling or walking fast so as not to increase the pain and aggravate the problem.
To help relieve pain after running, you can lie down on a couch or bed and support your feet by placing a pillow under your knees, as resting for at least 20 minutes helps to reduce swelling and inflammation.
Check out some other tips to relieve knee pain in the following video:
