How to Prevent and Respond to Runner's Knee

How to Treat Runner’s Knee

If you took all the preventative measures you could but still ended up with a bout with runner’s knee, here’s how you should respond.

1. First, Do Nothing

Runner’s knee isn’t one of those injuries where you want to push past the pain, because doing so will only make things worse. You’re going to have to take some time off. How much time depends on the underlying cause and severity of the pain, so again, getting a professional’s opinion is a good idea. 

With any sports injury, the acronym RICE—rest, ice, compression, elevation—is standard protocol, and runner’s knee is no exception. The first time you feel that sharp, stabbing pain, you might be able to shorten your recovery time by doing some quick triage. Sit or lie down with your leg slightly elevated and put a bag of frozen peas or crushed ice on your knee for about 20 minutes (but put a thin cloth between the bag and your skin to prevent a cold injury). Wrapping your knee in an elastic brace or bandage immediately after icing can also help reduce inflammation and ease your pain.

2. Try Some Therapeutic Cross-Training

Dr. Goldfarb recommends pool running both for muscular recovery and to maintain cardiovascular fitness. He also likes gentle yoga and Tai Chi to help stretch tight hamstrings and hip flexors—while providing some gentle strengthening. 

3. Return to Running Slowly

When walking and other low-stress activities no longer cause pain, it’s time to test the waters with a return to running. Just try to keep your excited anticipation and frustration at having been sidelined under control. Rushing back into things is likely to put you right back where you started.
Once again, keep Dr. Goldfarb’s runner’s knee mantra in mind: “Slow and steady, not fast and furious.” Keep your runs very short and slow, stopping immediately if you feel the slightest hint of knee pain.

By figuring out what caused your runner’s knee in the first place, addressing those issues and then cultivating a patient, methodical return to running, you can put it behind you and never look back.