The runners knee treatments are essential. People who play sports that involve running or jumping get the injury and need to treat it on time.
The runner’s knee or patellofemoral pain syndrome is pain that may occur as a result of injury, muscle weakness, overload or trauma. Its name is precisely because it is a common ailment among athletes whose disciplines involve running and jumping.
Symptoms, which include mild pain in the front of the knee, increase when running, going up and down stairs, or sitting for long periods. It may also intensify with actions such as kneeling or squatting.
Although it may be a mild problem, it is convenient to see a doctor or physiotherapist for an accurate diagnosis. From this, the professional can determine if a rehabilitation program, medications or, in severe cases, surgery is necessary.
Now, there are also some home remedies that can be useful to temporarily soothe the pain. What are the options? We detail them below.
Home runners knee treatments
According to information published in the Open Access Journal of Sports Medicine, the clinical approach to the runner’s knee should be individualized, since it is a multifactorial condition. Because of this, before trying any home remedy a medical evaluation is convenient.
The professional can determine the origin of the pain with a physical exam, x-rays, computed tomography (CT) or magnetic resonance imaging. Once the cause has been determined, treatments may include rest, sessions with the physiotherapist, consumption of analgesics, immobilization devices or surgery if there is no response to non-surgical options.
Making this clear, let’s see what are the home remedies that can be taken into account in case of suffering this injury. Like medical treatment, they should be accompanied initially with rest, or avoiding any activity that involves overexertion.
Cold application
The application of cold packs can help reduce inflammation in the case of the runner’s knee. However, it should be used with caution.
One of the first steps to calm the pain caused by the runner’s knee is to try to reduce the inflammation. For this, the application of local ice may be useful, either by wrapping cubes in a cloth, or by using a cold gel pad.
As a systematic review published in Physical Therapy in Sport suggests, cold therapy has a positive effect on decreasing knee swelling. However, more evidence is required to assess its effects on the treatment of the runner’s knee.
Therefore, this remedy should not be the only treatment option. It should even be applied with caution, since the evidence has found safety problems in some cases, such as skin burns and superficial paralysis of the nerves that run through the cold treated area.
Thus, whenever you apply ice, you must wrap it or put in a special bag, and use it for short periods. If there is an unfavorable reaction it is better to suspend its use instantly.
Ginger root
In traditional medicine, ginger root has been used as an adjunct against various types of ailments. In fact, at present, scientific literature has been able to support many of its properties.
A review published in The Journal of Strength and Conditioning Research suggests that its anti-inflammatory and analgesic properties are useful for calming the pain of athletes, with effects similar to non-steroidal anti-inflammatory drugs (NSAIDs), but without their side effects.
You can exploit these properties through their natural extracts. You can use these topically, for example in ointments, or by taking the infusion with the root. The latter is obtained by adding a teaspoon of grated ginger in a cup of hot water.
Note: Recent studies indicate that ginger consumption rarely causes side effects. However, excessive consumption can cause gastrointestinal discomfort.
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Turmeric
Spices such as turmeric can also be useful in case of runner’s knee. Although it is not a first-line treatment, its consumption as a supplement has beneficial effects against pain and inflammation.
A study published in the European Journal of Applied Physiology found that curcumin, the main active compound in turmeric, helps reduce the presence of inflammatory chemicals known as cytokines. Thanks to this, it could be useful to mitigate muscle pain after intense exercise.
Similarly, the medical journal Drug Design, Development and Therapy it was reports that curcumin has anti-inflammatory activity. It also says curcumin helps calm joint pain, which in turn improves physical function and quality of life.
You can add turmeric in small amounts in soups, smoothies and other recipes. In addition, it is available in capsules. To take it, first consult the doctor, especially in case of pregnancy or illness. Although its moderate consumption is safe, it may be contraindications for some people.
What else can I do to relieve the runners knee?
In addition to trying the remedies, and consulting the doctor, there are other cares that can contribute to the relief of the runner’s knee. This includes maintaining a healthy diet, limiting the consumption of inflammatory products – sausages, red meats, processed. On the other hand, we must stay hydrated and avoid bad habits such as smoking and alcohol consumption.
Although initially it is good to rest, then it is convenient to start the practice of moderate physical activity. To do so safely, it is better to consult the physiotherapist and follow their recommendations. If there are signs of complications, you should see a doctor as soon as possible.
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