Time and patience heals most things, but when you're struggling with an achy knee that makes moving, walking, and even completing your typical daily tasks difficult - the last thing you're going to feel is patient. Regardless of the cause behind runner's knee, the good news is that most cases are capable of healing well on their own - permitted that you practice good self-care.
If you want to recover faster from runner's knee, the chances are that your doctors will recommend a range of different solutions depending on the severity of your case. However, most treatments will involve a combination of knee compression, rest, icing, and stretching. Following, we'll cover just some of the ways that you can get back on your feet after a knee injury.
Step 1: Get Some Rest
It may not seem like a very proactive way to tackle a painful knee, but resting up and keeping your weight off the injury can be a great way to speed up recovery time. This is the perfect time to put your feet up, relax, and give your joints some time to recuperate after they've experienced something of a shock. Just make sure that you don't allow yourself to grow accustomed to life on the sofa.
Step 2: Apply Ice to Reduce Swelling
While your leg is elevated, you'll have the perfect opportunity to apply ice to your knee. Icing the area (carefully), will help to encourage healing and keep the swelling down, so that you can recover faster from runner's knee. During the first few days after your injury, try applying ice at least three or four times a day. Once the swelling begins to subside, you'll be able to ease off the cold treatment.
Remember, don't apply ice directly to the skin, always place it inside of a cloth to protect yourself from burns and discomfort.
Step 3: Begin Knee Compression
Once your resting period is over and done with, one of the best ways to recover faster from runner's knee, is to get back on your feet. Because applying weight to an injured knee can be tough, using a knee compression sleeve will offer the support you desperately need to keep the joint in place and ensure that you don't suffer from any additional strain. Remember, the more help you can give your kneecap, the quicker it will recover.
Step 4: Strengthen and Stretch
Once you're beginning to feel like yourself again, it'll be time to start stretching and strengthening the knee joint to avoid further injury in the future. Speak to your doctor about when you're ready to start moving again, as if you get back into physical activity too quickly, you could be setting yourself up for disaster.
Remember, as with any injury - time is important. Every person who suffers from runner's knee will recover at a different speed, but the above measures should help you to support your body through all aspects of its rehabilitation.