runners knee

LIKE THIS POST? Get these delivered right to your inbox



Ways to Treat and Prevent Runner’s Knee

Contrary to popular belief, runner’s knee isn’t a term that defines one specific condition that occurs in people who run regularly. In fact, it’s a broad term which describes knee pain that accompanies several knee problems. However, you should know that this kind of pain is usually caused by muscle weaknesses or imbalances. As this condition is quite common, anyone who hits the pavement on a daily basis is at risk of experiencing it. The main symptom is pain in the front of the kneecap when you bend your knee to walk, run, or stand up. Of course, there are ways to both treat and prevent this condition with success. Here are some of the best ways to make it happen, so check them out!

How to treat runner’s knee?

  • Opt for cryotherapy

Cryotherapy, also known as cold therapy, is one of the most popular treatments for knee pain. This is because icing your knee is an extremely effective method that can treat runner’s knee. And why is that? Well, that’s because pain and swelling can compromise the strength of your knee – especially in the long run. In order to prevent that, opt for ice therapy that can successfully reduce pain and swelling. An ice massage is always a good idea. Just take a paper cup, fill it with water, and peel half of it away once it’s frozen. Then rub the exposed ice on your knee for at least five minutes, and voila – you’ll instantly feel much better!

  • Make sure to stretch regularly

Stretching is another helpful method that can help you deal with runner’s knee. That’s exactly why you should make it a legitimate part of your everyday routine. The first thing you’ll need is a vibrating foam roller that offers a comfortable stretch and a successful recovery. Also, it’s good to know that strong muscles are vital for a pain-free life. Strengthening your hips is the first thing you should do, so start with an exercise called band walk. Just take a loop resistance band and place it around your lower legs (shoulder-width apart). Then move to the right, starting with the right foot, while maintaining the tension in the band. Repeat this exercise 10 times and then take 10 steps to the left. It’ll do wonders for strengthening your hips!

  • Seek professional help

On the other hand, if you feel sharp knee pain very frequently, you should definitely seek professional help. So, if you’re experiencing knee pain every single day, make sure to contact sports medicine professionals who can help you find the root of the problem and treat it efficiently. There are many amazing treatment options you can choose from – depending on your individual needs, of course. One of them is shockwave therapy which is commonly used to treat pain and inflammation – both chronic and acute. It can trigger regenerative and reparative processes in bones, tendons, and other soft tissues, which makes it super effective when it comes to treating knee pain. However, be sure to consult with medical professionals before you make a final decision. That’s essential for long-term success!

How to prevent runner’s knee?

  • Always wear the right running shoes

In case you didn’t know, your running shoes matter way more than you could ever imagine. That’s right, and it’s because absorbing shock is absolutely essential for preventing runner’s knee and other running-related injuries. Choosing your running shoes doesn’t have to be as tricky as you probably think. Obviously, your final choice should depend on a lot of factors, but the anatomy of your feet and your running habits (where and how often you run) are the most important ones. Also, be sure to consult with the shop assistant if you don’t really know which ones to pick. They’ll be more than glad to help you out!

  • Strengthen your lower body and core

Needless to say, strong legs and lower body in general are essential when speaking of runner’s knee prevention. Well, that’s why you must strengthen your core and lower body, so that you reduce the risk of hurting your knees. The fact is that a weak core can result in an increased risk for runner’s knee, so bear that in mind and come up with a workout routine for your core. Functional exercises such as lunges, squats, and planks should definitely be a part of your workouts. That’s because these are super effective when it comes to strengthening your core, so give them a fair shot and keep runner’s knee at bay!


As you can see, there are many amazing ways to both prevent and treat runner’s knee. If that’s your top priority at the moment, just stick to our tips and follow our guidelines without any exceptions. Once that’s done, you can be sure that you did everything you could to keep your knees strong and healthy. That’s exactly what matters most, right?