To treat knee pain after running, it may be necessary to pass an anti-inflammatory ointment such as Diclofenac or Ibuprofen, apply cold compresses or, if necessary, replace the running drills for a walk until the pain subsides.
Generally, knee pain is a symptom that may appear due to the iliotibial band attrition syndrome, known as SABI, which is a frequent one when the individual runs every day and the pain appears on the lateral part of the knee.
However, post-race pain may also arise due to problems such as joint wear or tendonitis, and when the pain does not go away at the end of a week or increases progressively it is advised to stop running and seek an orthopedist or physiotherapist to identify the cause of knee pain, and it may be necessary to perform diagnostic tests, such as x-rays or CT scans. See the main causes of pain in the race.
So, some strategies that can help relieve post-race pain include:
1. Use the self massage roller
The foam roller for self massage, also known as foam roller, is great for fighting pains in the knees, calves, quadriceps and back. You just need to put the roll on the floor and let it slide over the sore area for 5 to 10 minutes. The ideal is to have a large roller, about 30 cm long, which is very firm to support the weight of your body, since you will have to keep your body weight on top of the roller. See step-by-step on how to use the foam roller for self massage and myofascial release.
2. Wear ice on the knee
If pain develops after a run, a cold or ice pack may be applied to the knee, especially when it is swollen and red, as it helps to decrease pain and inflammation.
In these cases, it is necessary that the ice acts for about 15 minutes, applying at least 2 times a day, and one of the applications should be soon after the race. It is also important to put a thin cloth under the ice to prevent skin burn, which can be a bag of frozen vegetables, ice cubes from the refrigerator or specific bags of cold water that can be bought at the pharmacy.
In addition, after applying the ice, a small knee massage can be done by moving the round knee bone from side to side for 3 to 5 minutes.
3. Wearing running shoes
It is important to wear running shoes whenever you train because they accommodate the foot better and decrease the likelihood of injury. Outside of training, comfortable shoes should be worn to support the feet, and should therefore have a rubber sole with a maximum of 2.5 cm. Also, if possible one should choose to run on dirt roads because the impact to the knees is less. See a complete plan to run 5 and 10 km gradually and without suffering injuries here.
4. Use knee tensioner
Generally, putting an elastic band on the knee throughout the day helps to immobilize it and lessens the pain, as the tensioner promotes a feeling of tightness and comfort. In addition, running with the knee bandaged can lessen the pain.
5. Do light stretches twice a day
When pain arises in the knee during the run or shortly after finishing it should be stretched gently by folding the leg back and holding with one hand or sitting on a chair with both feet on the floor and slowly stretching the leg with the affected knee, about 10 times, repeating for 3 sets. See more exercises in: Stretching exercises for walking.
6. Taking analgesic and anti-inflammatory drugs as directed by your doctor.
Knee pain after running, may decrease after taking an analgesic such as Paracetamol, or applying an anti-inflammatory ointment such as Cataflan every 8 hours. However, its use should only be done after the doctor or orthopedist has been told.
In addition, in some cases, such as ligament injury, it may be necessary to have knee surgery, to place a prosthesis, for example.
7. Eat anti-inflammatory foods daily
Some foods that can help you recover from pain after a run include garlic, tuna, ginger, turmeric, salmon, chia seeds, sage oil drops or rosemary because they have anti-inflammatory properties. Know more food in: Anti-inflammatory food.
8. Rest
When knee pain is strong after a run, avoid strenuous exertion, such as not jumping, pedaling, or walking briskly so as not to increase pain and aggravate the problem.
To help relieve post-race pain, you can lie down on a sofa or bed and rest your feet by placing a cushion under your knees, since resting for at least 20 minutes helps to decrease swelling and inflammation .
Learn more tips that can help lessen the pain in:
- What to do to relieve knee pain
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5 Tips to Relieve Knee Pain
