How to Deal with Knee Pain From Running

In this blog you'll find out what to do to get rid of knee pain so you can run again. 

Contents include:

  1. Video format of this article

  2. Free Training Plans

  3. When to use ice for knee pain in runners

  4. When to use heat for knee pain in runners

  5. Does massage help knee pain in runners

  6. Did I pull a muscle in my knee?

  7. How to stay in shape when you can’t run

  8. Should you run through knee pain?

  9. What shoes to wear for knee pain in runners

  10. What knee brace to wear for knee pain in runners

  11. Stretches for knee pain in runners

  12. Supplements for knee pain in runners


Before you read on first you need to know what stage of pain you're at. Read this blog post to find out what stage you're at.


Stage 0 - Seek medical attention

At this stage home treatments aren't appropriate. Seek medical attention in the form of seeing your primary care physician, urgent care or emergency department.





Stage 1 - New injury / Lots of Pain

Primary focus → recovery

At this stage you have a lot of pain either from a new injury or an old pain flared up.





Your primary focus is pain relief so this would be the recovery aspect of STRESD SystemTM

Knee Pain Relief for Runners

  • Ice 

  • Heat 

  • Massage 

Hello, World!

How long does it take to get rid of knee pain?

In this stage of your knee pain journey it will take 7- 14 days of working on your knee pain relief routine to get rid of your knee pain. 


Read on to learn which technique to use, how often, and how long to use it for.

How long should I use ice for knee pain?

Ice works best when it's on for the right length of time and used frequently for the first 7-14 days after pain starts.






Ice for 20 minutes at a time. 15 minutes is too short. 30 minutes or more has the same effect as using it for 20 minutes.





Ice should be done 5x a day when at this stage of your knee pain journey.

  • Ice after breakfast

  • Ice before lunch

  • Ice after lunch 

  • Ice before dinner

  • Ice before bed


Is it bad to ice my knee all day?

Yea. You don't want to leave ice on all day without a break.


If you're using a cold pack or chemical ice pack you can give yourself frostbite

If you like ice, it works for your knee pain then use it all day but give your knee a break every 20 minutes. So 20 minutes on, 20 minutes off all day if you'd like.

Can I use heat for knee pain?

Yes! You can use heat for knee pain especially if you notice your pain is worse when you've been sitting or standing still for too long and moving around or a hot shower feels good.


When you use heat for your knee pain use it for the right amount of time and often enough.


Heat for 20 minutes at a time.

15 minutes is too short. 30 minutes or more has the same effect as using it for 20 minutes.


Heat should be done 5x a day when at this stage of your knee pain journey.

  • Heat after breakfast

  • that before lunch

  • Heat after lunar

  • Heat before dinner

  • Heat before bed

What's the best heating pad for knee pain?

There are different kinds of heating pads that work well. The kind that works the best for the most people is a moist heat pack... the kind you put in the microwave.


If you don't have access to a microwave but do have access to electricity you can use an electric heating pad.

 

Can you use a heating pad too long?

Yes you can use a heating pad too long.

Use heat for 20 minutes at a time.

If you use it more than that, or if you don't have adequate sensation in your skin you can use it too long or too hot and burn yourself.

Use heat 20 minutes on, 20 minutes off if you want to use it continuously.

How do I know if a heating pad is hot enough?

A heating pad needs to be warm enough to create these changes in your skin...

  • Increased warmth

  • Slight sweating

  • Pink/red in color (for light skinned person)

It shouldn't be so hot that you can't leave it on for 20 minutes at a time.

Is ice or heat better for knee pain?

Both ice and heat are excellent at home remedies for knee pain. Read on to figure out which one may work for you.

When should you use ice for knee pain?

The best way to decide is to do the opposite of what your knee is... 

Is it hot to touch? 

Cool it down with ice. 

Is it cool and stiff?

Warm it up.

That's the quickest way to explain it.

But here are some more points:

Ice is good when

  • You like the cool feeling 

  • Red, hot, swollen

  • After a workout

  • Tendinitis

  • Swelling has been increasing






 

Heat is good when 

  • You like the warm feeling

  • Before a workout

  • Feels stiff and tight 

  • Swelling is non-existent or hasn't increased

  • Tendinopathy

  • Baker’s Cyst

 

* BONUS *

If you like both heat and ice, have used both for a few days, multiple times a day and neither is working anymore then use heat followed by ice. Do 20 minutes heat followed by 20 minutes of ice immediately.

This creates a wave effect to help your knee feel better.

The heat and ice combo is especially helpful for knee bursitis.


Does massage help knee pain?

Knee pain in stage 1 of the pain journey can benefit from massage if the problem is caused by a pulled muscle.





Massages work out tightness in the muscle to loosen it up.

 

How do I know if I pulled a muscle?

A pulled muscle has 2 classic symptoms:

  • It's painful when you use the muscle

AND

  • It's painful when you stretch the muscle

Common pulled muscles at the knee

  • Quads

  • Hamstrings 

  • Calves

At this stage of your pain journey gentle massage 1x a week can help. It shouldn't make you feel worse so if it does try a lighter touch or discontinue.


Ok as I mentioned above your primary focus at this stage of knee pain is

recovery for pain relief. There are other things to work on to maintain your level of fitness because most people are in stage 1 for about 2 weeks and that cycle starts over again every time the pain gets flared up.


What should you do to stay in shape when your knee hurts?

What exercise can I do when my knee hurts?

Strength exercise when your knee hurts

When your knee hurts you want to do what you can and avoid the painful things.

Pain is not your friend here... it's not no-pain , no-gain. Pain is your body's warning sign.

Typically do strength exercises for other parts of your body: like upper body, core, hips and ankles.

To get a routine customized for your needs get evaluated by your physical therapist.

Some good strength exercises to focus on with a hurt knee may include:

  • Biceps curls

  • OH press

  • Rows

  • Chest press

  • Triceps extension

  • Russian twist

  • Dying bug arms

  • 4 way SLR

  • 3 way Heel Raise


Should I run through knee pain?

When you're at stage 1 of knee pain you should do active rest: this means avoiding the painful activity. If running makes pain worse, rest. Or if running is the same amount of pain and everything is a 5 or higher on that 1-10 scale... rest.


So instead of running at this time do other cardio activities.

 

What are cardio activities that don't add pressure to the knee?

Cardio (cardiovascular activities) is anything that increases your heart rate and keeps it up. So you can make just about any activity a cardio one. Some examples include

  • Walking 

  • Cycling 

  • Swimming 

  • Elliptical 

  • Rowing 

  • Strength routine w/ high reps, low weight, no rest


Are there specific shoes I should wear for my knee pain?

There are no particular running shoes that will make someone in stage 1 of knee pain be able to run without pain.


What's the best knee brace for runners with knee pain?

No knee brace in particular will take away knee pain in stage 1.


If you notice your knee swells up at the end of the day you could consider wearing a knee compression sleeve.

Please note compression sleeves don't reduce swelling, they help prevent it. Don' t put a compression sleeve on an already swollen knee.


What are the best stretches to get rid of knee pain?

Stretching at stage l of the knee pain journey must be gentle.

Stretching at this stage can help a pulled muscle and help loosen up tight joints and muscles. The stretches to the painful area should be gentle, held for a short length of time, and done frequently throughout the day.


You may consider doing "movements" instead of static stretches... this way you'll do the movement of getting into the stretch and then out of it right way.

No forcing movements or stretches, if your body doesn't get into the full stretch at this time… don't worry it's not ready for it yet.

Continue stretching other parts of your body so they don't stiffen up

Some movements and stretches to do now

  • Heel slide

  • Prone ham curl

  • Butt kicks

  • Gastroc

  • Soleus

  • LTR

  • Active hamstring stretch


What supplement heals knee pain?

The only supplement I have experience with is collagen peptides. collagen is a building block for muscles, tendons and ligament. So if something was going to help it'd be this.




Otherwise increase your protein intake and decrease processed food and refined sugar intake.





Protein, like collagen, builds and repairs injured tissue in your body.

Processed food and refined sugars feed inflammation. So these foods can make pain worse.

Replace the processed food and refined sugars w/ good fats and berries so you won't feel like you're missing out on the flavors or sweetness.

Good fats include

  • EVOO

  • Avocado 

  • Raw nuts & seeds 

  • Nut butters

Berries

  • Strawberry

  • Blueberry

  • Raspberry

  • Blackberry


There you have it. The top recommendations to get rid of knee pain for runners at home.

These recommendations are for runners with knee pain at stage 1.

You'll notice that the main focus is on recovery (or pain relief) techniques and there are still strength exercises, ways to train, stretches to do and there may be some knee braces and supplements that can help.

Video Summary of How to Fix Knee Pain in Runners

Video summary how to fix knee pain in runners

Training Plans

Ali Marty

Hi! I’m Ali. I’ve been in the health and wellness space since graduating with a Doctor of Physical Therapy degree in 2012. I worked in the typical outpatient clinic with active men and women with orthopedic injuries (shin splints, Achilles tendonitis, muscle and ligament tears, knee pain, IT Band pain, plantar fasciitis, and hip and knee arthritis until 2018 at which point I started Mobile Physical Therapy in Las Vegas, Nevada. Over the past few years I’ve transitioned to helping women running runDisney races after they’ve had an injury and they want to finish strong and enjoy the rest of their runcation.

https://dralipt.com
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