Home Remedies For Treating Running Knees

Running knee or tractus iliotibialis friction syndrome is pain that can occur as a consequence of injury, muscle weakness, overload or trauma. Its name comes from  a common problem in athletes who perform lots of running or jumping. It is possible to treat running knees in several ways.

The most common symptom is mild pain in the front of the knee. It also increases when running, going up and down stairs or sitting down for extended periods. It can also get worse when sitting on your knees or squatting.

Although it can be a mild problem, it is best to go to the doctor or a physiotherapist to get an appropriate diagnosis. The professional can then determine if a rehabilitation program, medication or surgery is needed.

There are also some home remedies that can help relieve the pain temporarily. Keep in mind, however, that these are not the first choices and one should only use them in mild cases. What Are Some Of The Best Home Remedies To Treat Running Knees? We will tell you much more here.

Home remedies for treating running knees

According to the information in the  Open Access Journal of Sports Medicine  , all cases of running knees are different  since there are lots of different causes. Because of this, you should talk to your doctor before trying any home remedies.

We can determine the cause of the pain with a physical examination, X-ray, CT scan or an MRI scan. Knowing the cause, your doctor may recommend rest, physiotherapy, painkillers, splints or even surgery if there are no non-surgical solutions.

Now that this has been established,  we can look at what home remedies one can try  if one has running knees. Like medical treatment, one should supplement them with rest and avoid activities that require more effort.

Ice packs

One of the first steps to relieving the pain from running knees is by trying to reduce the swelling. It can be beneficial to get something cold on it. You can use ice cubes wrapped in a cloth or ice pack.

As suggested by a systemic review in  Physical Therapy in Sport , cold therapy  has a positive effect in reducing the swelling of the knees. However, one needs more evidence to be able to see how it helps more specifically on the running knee.

One should therefore not use this as his only treatment. One should use it with caution as research shows that doing it wrong can cause problems. For example, you can burn the skin or damage your nerves if you leave ice in the same place for too long.

Because of this, you should make sure that you wrap the ice in a cloth or a special bag when applying the ice. In addition, it should only be used for short periods. If you have a negative reaction, stop using it immediately.

Ginger root

In traditional medicine, ginger root has been used to treat various problems. Current literature can actually back up many of its features.

In fact, a review published in  The Journal of Strength and Conditioning Research  states that  its anti-inflammatory and analgesic properties are useful in relieving athletes’ pain. Its effects are actually very similar to non-steroidal anti-inflammatory drugs (NSAIDs), but without side effects.

One can get these properties through its natural extractions. You can also use them topically in the form of ointments or by drinking ginger. To do this, add a tablespoon of grated ginger to a cup of warm water.

Note:  Recent studies show that consuming ginger rarely causes side effects. However, it can cause stomach pain if you consume too much.

Turmeric

Spices such as turmeric can also help treat runny knees. Although it is not the first choice of treatment, taking it can help fight pain and inflammation.

A study in the  European Journal of Applied Physiology  found that curcumin, which is the active ingredient in turmeric,  reduces the presence of inflammatory substances called cytokines. Thanks to this, it can help relieve muscle pain after intense exercise.

The medical journal Drug Design, Development and Therapy  also reported that curcumin has anti-inflammatory activity, which helps relieve joint pain. It can thus improve physical function and quality of life.

You can add turmeric in small amounts to soups, smoothies and other recipes. You can also buy it in capsule form. To take it, we recommend talking to your doctor, especially if you are pregnant or ill. Although considered safe to take,  it may not be the best medicine for some people.

What else can be done to treat running knees?

In addition to the remedies we have mentioned and talking to a doctor, there are other ways to treat running knees. This involves following a balanced diet and limiting the amount of inflammatory products one eats – sausages, red meat, processed foods, etc.

On the other hand  , one should stay hydrated and avoid bad habits  such as smoking and drinking alcohol.

Although it is good to rest to begin with, one should later start performing moderate physical activity. To do this in a safe way  , it is best to talk to a physiotherapist and follow their recommendations. If there are signs of problems, one should go to a doctor as soon as possible.