Are There Home Remedies For Runner’s Knee?

Runner’s knee or patellofemoral pain syndrome is pain that can appear as a consequence of injury, muscle weakness, overload or trauma. Its name comes from the fact that it is a common disease among athletes whose disciplines involve running and jumping.

Symptoms, which include mild pain in front of the knee, increase when we run, go up and down stairs, or spend long periods of time sitting. In addition, they can intensify with actions such as kneeling or squatting.

Although it is usually a minor problem, it is advisable to see your doctor or physiotherapist for a diagnosis. From this, the professional can determine if it is necessary to undergo a rehabilitation program, use medication or, in severe cases, undergo surgery. 

However, there are also some home remedies that can be helpful in temporary pain relief. It should be noted that they are not a top-notch option and should be reserved for minor cases only. What is the options? We will describe them below.

Home Remedies for Runner’s Knee

According to information published in the Open Access Journal of Sports Medicine ,  the clinical approach to the runner’s knee must be individualized, as it is a condition of multifactorial origin. For this reason, it is important to undergo a medical evaluation before trying out any home remedies.

The provider can determine the source of the pain with a physical exam, X-ray, computed tomography (CT) or MRI. Once the cause is determined, treatments can include rest, physical therapy sessions, use of pain relievers, restraint devices, or surgery if non-surgical options do not work.

Making that clear, let’s see what home remedies you can consider if you suffer from this injury. Remember that it is also important to rest and avoid any activity that involves excessive effort.

Application of cold compresses

One of the first steps in relieving runner’s knee pain is to try to reduce the inflammation. For this, applying ice on the spot can be helpful. Wrap the ice cubes in a cloth or use a cold gel bag.

As suggested by a systematic review published in Physical Therapy in Sport ,  cold therapy has a positive effect in decreasing knee swelling. However, more evidence is needed to assess its effect on the treatment of runner’s knee.

Therefore, this remedy should not be the only treatment option. It should be applied with caution, as evidence has found safety issues in some cases, such as skin burns and superficial paralysis of the nerves running through the cold-treated area.

Therefore, whenever ice is applied, it must be wrapped in a special bag and must be used for short periods. If there is any unfavorable reaction, it is better to stop using it immediately.

ginger root

In traditional medicine, ginger root is used as a supplement against various types of ailments. Currently, the scientific literature has been able to prove many of its properties.

A review published in The Journal of Strength and Conditioning Research  suggests that  its anti-inflammatory and analgesic properties are helpful in relieving athletes’ pain, with effects similar to non-steroidal anti-inflammatory drugs (NSAIDs), but without their side effects.

These properties can be exploited through its natural extracts, which can be used ​​topically, for example, in ointments or through the infusion made from the root. The latter is achieved by adding a teaspoon of grated ginger to a glass of hot water.

Note:  Recent studies indicate that ginger consumption rarely causes side effects. However, its excessive consumption can cause gastrointestinal discomfort.

Turmeric

Spices such as turmeric can also be helpful in treating runner’s knee. Although 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 to reduce the presence of inflammatory chemicals known as cytokines. Thanks to this, it can be useful to alleviate muscle pain after intense exercise.

Likewise, the medical journal Drug Design, Development and Therapy indicated that curcumin has anti-inflammatory activity and helps to soothe joint pain, which, in turn, improves physical function and quality of life.

Turmeric can be added in small amounts to soups, shakes and other recipes. Also, it is available in capsules. To take it, it is recommended to consult a doctor, especially in case of pregnancy or illness. Although its moderate consumption is considered safe, it  may be contraindicated for some people. 

What else can I do to relieve a runner’s knee?

In addition to testing the mentioned remedies and consulting your doctor, there are other precautions that can contribute to runner’s knee relief. This includes maintaining a healthy diet, limiting consumption of inflammatory products – sausages, red and processed meats. On the other hand,  we must stay hydrated and avoid bad habits such  as smoking and drinking alcohol.

While it’s good to keep your rest initially, it’s a good idea to start doing moderate physical activity. To do this safely, it  is best to consult a physical therapist and follow their recommendations. If there are signs of complications, see a doctor as soon as possible.