RUNNER'S KNEE HOME REMEDIES

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Here you are logging in your runs, impressed at the number of miles displaying on your fitness watch for the week. There is only one problem, your knees pop, crackle and hurt every darn time you move. This can be a bummer when you are an avid runner. 

Worry not! There are certain remedies you can employ that will get you on the mend fast and allow you to run faster and better. What are these remedies you ask?  

Ice Ice Baby

The ice in your freezer is not just for cooling your mojitos or your cocktail of choice. Put a few ice cubes in a bag, cover with a cloth and ice that knee. Apply the ice pack for approximately 15 minutes every 3 hours. Ensure to elevate the knee to get the pressure off the joint. Reduce inflammation, cut down on the pain. 

Tape

If you are a fun of vibrant colors, this one is for you. Ever heard of kinesiology tape? If you've been near competitive athletes you have probably seen it. They are the colorful looking strips of tape applied strategically in different parts of the body. The aim is to provide support in yorder to lessen pain and reduce swelling without limiting movement in order to ensure performance is not compromised. Neat yes?

Get Moving

Maybe color and cold isn't your thing. Exercise will help with that. Your knee hurting can be an indicator of weak pelvic muscles. If your hips hurt after walking, you may either be suffering from weak or tight hips. To rectify this, you need to make squats your friend. Not only will you have strong pain free hips, your peaches will also be perkier. Stretching exercises on a daily basis for your hip flexors will also help relieve pain as it increases your mobility. Remember, difficulties in mobility are often the first sign of functional decline. If you don't use it you lose it!

R & R

Ever considered that you could be overworking that knee? Your muscles, joints and body in general need time for recovery. If you are running without rest days in between, you could be overworking your joints. YOU NEED TO REST!! What's the point of running to log in many miles only to have to take many days rest because you injured your knee? Again, rest and relax.

Invest 

You've decided you want to be a runner but did not do your research to find out the best shoes for running so you just wore your canvas rubber shoes. You may look cool running but your knee will not like it. No. Actually scratch that. You will just look a fool. It's like those people who work out wearing jeans. What are you thinking?! Go to a sports house and get yourself fitted with proper running shoes. Invest in yourself a little and your joints will be happy during your runs. Make sure to replace those shoes as soon as they start to wear out. 

RICE that Knee

If you are a fanatic of running and you will absolutely die if you don't get your run in and you have some pain, wear a brace while running, take it easy on the run and RICE that knee once you get home. RICE is an acronym for Rest, Ice, Compress, and Elevate.

Supplements

Invest in some glucosamine and collagen supplements as studies have shown they support and promote joint health.

Kill the Pain

Taking one or two NSAID's (Non-steroidal anti-inflammatory drugs) to relieve pain can be another way to relieve pain. Of course this list is not exhaustive as there are numerous others tried and tested home remedies.

Lastly, if all else fails, contact you physiotherapist or doctor as there could be other underlying factors contributing to your knee pain.