When Will My Knee Feel Better?
There's no good answer to when your knee will feel better. Recovery time depends on your particular case. Keep in mind that people heal at different rates.
While you get better, try out a new activity that won't aggravate your runner's knee. For instance, if you're a jogger, do laps in the pool instead.
Whatever you do, don't rush things. Don't return to your old level of physical activity until:
- You feel no pain in your knee when you bend or straighten it.
- You feel no pain in your knee when you walk, jog, sprint, or jump.
- Your knee feels as strong as your uninjured knee.
If you start using your knee before it's healed, you could wind up with permanent damage.
How Can I Prevent Runner's Knee?
There's a lot you can do to prevent runner's knee. You should:
- Keep your thigh muscles strong and limber with regular stretching.
- Use orthotics -- inserts for your shoes -- if you have flat feet or other foot problems that may lead to runner's knee.
- Make sure your shoes have enough support.
- Avoid running on hard surfaces, like concrete.
- Stay in shape and keep a healthy weight.
- Never abruptly increase the intensity of your workout. Make changes slowly.
- Wear a knee brace while exercising, if you have had runner's knee before.
- Buy quality running shoes and discard them once they lose their shape or the sole becomes worn or irregular.