What to Do About Knee Pain After Running

If you’re experiencing knee pain after running, there are several things you can do to relieve your symptoms. Depending on the severity of your discomfort, you can implement several home remedies or seek out physical therapy for chronic knee pain. When is it time to seek out professional help for knee pain after running? Keep reading to learn more. 

Why Do I Have Knee Pain After Running? 

Your knees are very hard working joints, responsible for daily walking, running, jumping, and other activities. As you move, your knees work to reduce friction between tendons and bones, but there are many things that can knock this relationship out of balance. Running, especially, can be very hard on your knees, despite being a great cardiovascular exercise. The repetitive movement combined with the pressure of feet hitting the ground can lead to significant discomfort. 

Knee pain after running can by caused by: 

• Excessive pressure: for those who run frequently, the constant bending and straightening of your knee can irritate the surrounding muscle groups. 
• Misalignment: pounding the pavement can also cause your knee cap to fall out of alignment, leading to pain. 
• Unbalanced leg muscles: if your quads and calves do not have the strength to support long runs, it may put undue strain on your knees. 
• Feet issues: problems with your feet can cause a ripple effect of issues up your legs as other muscles overcompensate for the issue at hand. 

How to Relieve Knee Pain After Running

After a workout, you can help soothe knee pain after running with these home remedies:

• Rest: don’t schedule back-to-back workouts if you are experiencing knee pain. Take a break from running or any other activities that require significant knee bending, such as squats or lunges. 
• Ice: reduce swelling by applying ice to your knee for 30 minutes stretches several times a day. 
• Elevate: whenever possible, elevate your leg to relieve pressure from your knee. 
• Wrap: using an elastic bandage around your knee can provide added support when needed. 
• Over-the-counter medications: ibuprofen can be used to relieve knee pain after running. 

In addition to the above, it is important to add stretches and muscle strengthening exercises to your routine to help reduce the amount of strain on your knees. These activities should only be done after your knee pain has lessened or with the guidance of a professional. 

When to Seek Help for Knee Pain After Running

If your knee pain after running becomes chronic and does not find relief with the above remedies, it may be time to seek professional help. Working with a physical therapist is an excellent way to assess your issues and address possible injuries. A physical therapist can teach you the right ways to strengthen your leg muscles and reduce pressure, allowing you to get back to the activities you love without pain. 

Physical Therapy for Knee Pain After Running

Knee pain after running should not be ignored, and at IMPACT Physical Therapy, we can introduce you to strength building and pain relieving exercise to get you back in shape. With multiple locations throughout the Chicagoland area, we are easy to access. Request an appointment to get back on your feet today!

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