Running is an easy activity other than cycling. In addition, running is a sport that is affordable in terms of cost. You don’t need a lot of tools to be able to run. You don’t even need shoes if you only want to run. Running sports also became one of the most good for heart health and fitness coaching. But this sport is also not escaped injury. One of those injuries that can happen because running is runner’s knee.
Runner’s knee is a fairly common injury among runners. However, these injuries can also affect individuals who use excessive knee through the bike sport, jumping, or even walking. The injury begins with pain while doing simple physical things like walking up and down stairs and could become more severe if left untreated.
How To Cure Runner’s Knee
Here are some ways to Cure Runner’s Knee:
Runner’s knee can be treated at home by doing PRICE therapy – Protection, Rest, Immobilization (do not move the injured area), Compression, and Elevation (lifting the injured parts of the body). Rest your feet, reduce or stop the run activities until completely recovered. Compress the knee with ice cubes wrapped cloth for about 15 minutes several times a day. Bandage knee with an elastic bandage or knee sleeve to provide extra support. And, elevation feet higher than the position of the heart. This can be done by lying and put feet above a pile of pillows or resting the foot into the wall.
Avoid high temperatures.
People who suffer these injuries are advised to avoid contact with high temperatures such as a hot bath water, sauna and hot compresses as it can dilate blood vessels that can increase the risk of bleeding.
Rest your feet.
The patients are advised to give time to the foot to rest in order for the natural healing process can take place. The longer you rest the leg, the better the state of your feet and the faster recovery process occurs.
Don’t move your knee.
The injured area should be kept stability in order to prevent further injury in the area and the surrounding tissue. This can be done by placing a splint and bandages around the injury area.
Use the compress.
Cold compresses can be placed in the injury to shrink blood vessels to minimize the risks of bleeding and swelling. This is very helpful if performed in the first few hours after an injury occurs.
Lift your knees.
Injured part should be lifted. This helps blood circulation well so that the healing process can take place more quickly. With reduced blood flow, swelling became less so that your knees can return quickly to function properly.
Non steroidal anti-inflammatory drugs (NSAIDS).
When pain is not unbearable, we can consume painkillers non steroidal anti-inflammatory drugs (NSAIDS) such as aspirin or ibuprofen.
Visiting a foot specialist (podiatrist).
Consider visiting a foot specialist (podiatrist) or sports science specialist when the injury failed to heal.
Thank you very much for reading How To Cure Runner’s Knee, hopefully useful.