Runner's Knee Blog
Runner’s Knee Therapy
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Treating and preventing runner’s knee is no joke; if you’re dealing with it, you’re not laughing. At its worst, it’s excruciating; at its best, it’s annoying. Stretching, strengthening, and troubleshooting swelling with elevation, ice, and topicals is vital. Either way, there are things to remember when living with and overcoming Patellofemoral Pain Syndrome, aka “Runner’s Knee.”
KT Tape Is Your New BFF
Kinesiology taping before physical activity is an active contributor to the recovery of runner’s knee if you expect to maintain any fitness activity as your knee heals. The tearing, rupture, or inflammation are potential injury conditions; KT tape helps support, relieve pain and normalize body mechanics without restricting motion or circulation.
Don’t Shirk On Warm-Ups
As strengthening leg muscles supports your knee and reduces stress on your joints, your muscles tighten, which makes them more prone to injury. Stretching gently before and after physical activity provides flexibility, keeping muscles long and reducing soreness.
Focus On Alignment
Unless you’re recovering from a known injury or surgery, alignment is a likely candidate for what’s aided your runner’s knee condition. While working out, shifts in our alignment occur and are used as a crutch, often due to fatigue or formulating unconscious pain. You promote minimal strain and maximum power, endurance, and movement by focusing on neutral alignment.
Relax Into Low-Impact Cycling
Bike riding is effective at rehabilitating and strengthening the knee. With the pedal controlling movement in a stable position and your maintained focus on that alignment, keep your ride non-weight bearing and get to healing. Riding on flat terrain and keeping resistance low on stationary bikes is essential.
Bodyweight Strengthening
Knee-strengthening exercises help to build the muscles surrounding your knee, which provides support and alleviates strain on the joints. Alignment in mind, lunges, squats, heal dips, knee raises, and leg extensions benefit your routine. Adding holds and pulses builds your quadriceps and hamstrings in front and back of your legs, helping your knee joint absorb shock.
Beyond Rehabilitation
Improve your physical and mental health by working swimming into your fitness program. Low-impact, any experience level, grab your suit and a towel, find a good place to get in the water, and get out there to improve muscle conditioning while minimizing impact. Your ligaments, muscles, tendons, and mood will thank you later.
Practice, Practice, Practice Yoga
Get on your mat if you’re serious about reducing chronic knee pain. A blanket, block, and strap will be handy too. Yoga stretches and strengthens your body from the inside out. You can get the most out of your efforts with focused breathwork and alignment. Improve mobility, fitness ability, and quality of life by enjoying the benefits of regular yoga practice. Just listen to your body and find what feels good.
