To treat knee pain after running, an anti-inflammatory ointment, such as diclofenac or ibuprofen, cold compresses or, if necessary, replacement of walking-running training may be necessary until the pain subsides.
Knee pain is usually a symptom that can occur due to iliotibial band friction syndrome, known as SABI, which occurs most often in people who run every day and is characterized by pain in the side of the knee.
- However.
- Post-ictus pain can also be caused by problems such as joint wear or tendinitis.
- And when the pain does not go away after a week or gradually increases.
- It is advisable to stop running and consult an orthopedic surgeon or physical therapist to identify the pain.
- Knee pain and diagnostic tests such as X-rays or CT scans may be required.
- Learn more about knee pain.
Thus, some strategies that can help relieve pain after the stroke include:
The foam roller for self-masking, also called a foam roller, is excellent for combating pain in the knees, calves, quadriceps and back, just place the roller on the floor and let it slide over the sore area for 5 to 10 minutes.Ideally, have a large roller, about 30 cm that is very firm to be able to support the weight of your body, since you will have to keep the weight of the body on top of the roller.
For post-stroke pain, a cold pack or ice can be applied to the knee, especially when it is swollen and red, as this helps reduce pain and inflammation.
In these cases, the ice needs to act about 15 minutes, applying at least twice a day, and one of the applications should be done right after the race, it is also important to place a thin cloth under the ice to avoid burns on the skin., which can be a bag of frozen vegetables, ice cubes from the fridge or specific bags of cold water that can be purchased from the pharmacy.
In addition, after applying the ice, a small knee massage can be performed, moving the round knee bone from side to side for 3 to 5 minutes.
It is important to wear shoes suitable for running in each workout, as they are better adapted to the foot and reduce the risk of injury. Outside of training, you should wear comfortable shoes that allow you to rest your feet, so you should have a rubber sole with a maximum of 2.5 cm.Also, if possible, you should choose to run on dirt roads, as the impact on your knees is less.See a complete plan to run 5 and 10 km gradually and without injury.
In general, putting an elastic band on the knee throughout the day helps immobilize it and decreases pain, as tension promotes the feeling of grip and comfort.In addition, running with a bandaged shoulder can relieve pain.
When pain occurs in your knee during the race or just after the end, you should gently stretch your leg back and stand with one hand or sit on a chair with both feet on the ground and slowly stretch your leg with your knee affected., about 10 times, to repeat for 3 series.
Knee pain after stroke may decrease after taking an analgesic, such as acetaminophen, or the application of an anti-inflammatory ointment, such as Cataflan, every 8 hours; however, its use should only be done upon the recommendation of the doctor or orthopedist.
In addition, in some cases, such as a ligament injury, knee surgery may be needed to place a prosthesis, for example.
Foods that can help you recover from pain after a race include garlic, tuna, ginger, turmeric, salmon, chia seeds, sage essential oil drops or rosemary, as they have anti-inflammatory properties.
When knee pain is severe after the race, avoid the streets, such as not jumping, biking or walking fast so as not to increase pain and aggravate the problem.
To help relieve pain after the race, you can lie on a sofa or bed and rest your feet by placing a pillow under your knees, as resting for at least 20 minutes helps reduce swelling and swelling.
See more tips for relieving knee pain in the video below: