How To Heal Sore Knee From Running

How to Heal a Sore Knee from Running: Tips and Remedies


Running is an excellent form of exercise that helps to improve cardiovascular health, build endurance, and boost mood. However, like any physical activity, running can sometimes lead to discomfort and injury, including sore knees. Sore knees from running can be caused by various factors such as overuse, improper form, or underlying conditions. The good news is that there are several ways to alleviate the pain and promote healing. In this article, we will explore some effective tips and remedies to heal a sore knee from running.

1. Rest and Avoid High-Impact Activities

One of the first steps in healing a sore knee from running is to rest and avoid any high-impact activities. Continuing to run or participating in activities that put strain on the knee can worsen the pain and delay the healing process. Instead, allow your knee sufficient time to recover by taking a break from running and engaging in low-impact exercises like swimming or gentle cycling.

2. Apply Ice

Applying ice to the affected knee can help reduce inflammation and provide temporary relief from pain. Use an ice pack or wrap a bag of frozen vegetables in a towel and place it on the sore area for about 15-20 minutes. Repeat this every few hours during the first 24 to 48 hours after the injury.

3. Compress the Knee

Using a compression bandage or knee brace can provide support to the knee and help reduce swelling. Make sure not to wrap the bandage too tightly as this can restrict blood flow. Compression can be especially beneficial during physical activities as it helps stabilize the knee and prevents further strain.

4. Elevate the Leg

Elevating the leg can help reduce swelling and promote fluid drainage from the knee area. Whenever possible, elevate your leg by propping it up on a pillow or cushion. This simple method can alleviate pressure on the knee and aid in the healing process.

5. Stretch and Strengthen

Certain stretching and strengthening exercises can help improve knee flexibility, stability, and strength. Perform exercises specifically targeting the quadriceps, hamstrings, and calves to support the knee joint. Consult with a physical therapist or a qualified fitness professional to learn proper techniques and exercises suitable for your condition.

6. Use Proper Running Shoes

Wearing the right running shoes is crucial for maintaining proper form and reducing the risk of knee injuries. Invest in a pair of running shoes that provide adequate cushioning and support for your feet and knees. Consider visiting a specialty running store to get a professional fitting and expert advice on selecting the right shoes for your running style and foot anatomy.

7. Modify Running Surface

Running on hard surfaces can put excessive stress on the knees and contribute to soreness. Consider modifying your running surface by opting for softer terrains such as grass, trails, or a track with a cushioned surface. This can help absorb impact and reduce strain on the knee joint.

8. Improve Running Technique

Proper running technique can significantly reduce the strain on the knees. Focus on maintaining good posture, avoiding overstriding, and landing with a midfoot strike. Seek guidance from a running coach or join a running clinic to learn and improve your running form.

9. Cross-Train

While your knee is healing, it can be beneficial to engage in cross-training activities that don’t involve impact on the knees. Activities such as swimming, cycling, or using an elliptical machine can help maintain cardiovascular fitness without exacerbating knee pain. Remember to listen to your body and avoid any activities that cause discomfort.

10. Take Anti-Inflammatory Medication

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can provide temporary relief from knee pain and reduce inflammation. However, it is important to consult with a healthcare professional before taking any medication, especially if you have any underlying medical conditions or are taking other medications.

Frequently Asked Questions

1. How long does it take for a sore knee from running to heal?

The healing time can vary depending on the severity of the injury and individual factors. It can range from a few days to several weeks. It is important to listen to your body and give it enough time to fully recover before returning to running.

2. Should I keep running with a sore knee?

It is generally recommended to rest and avoid running when you have a sore knee. Continuing to run while experiencing knee pain can worsen the injury and delay healing. It is best to consult with a healthcare professional for an accurate diagnosis and personalized advice.

3. Can stretching help with knee pain from running?

Stretching can be beneficial in reducing knee pain and improving flexibility. However, it is important to perform the right stretches and avoid overstretching or stretching through pain. Consult with a physical therapist to learn suitable stretches for your specific condition.

4. Can changing my running form help prevent knee pain?

Yes, improving your running form can help reduce the strain on your knees and prevent knee pain. Focus on maintaining good posture, avoiding overstriding, and landing with a midfoot strike. Consider seeking guidance from a running coach or joining a running clinic for form analysis and correction.

5. Are there any exercises to strengthen the knees for running?

Yes, there are various exercises that can help strengthen the muscles around the knees for running. Examples include squats, lunges, step-ups, and leg presses. It is important to perform these exercises with proper form and gradually increase intensity and resistance.

6. Should I see a doctor for persistent knee pain?

If you are experiencing persistent knee pain that does not improve with self-care measures, it is recommended to seek medical attention. A healthcare professional can provide a proper diagnosis, determine the underlying cause of the pain, and suggest appropriate treatment options.

7. Can massage help with knee pain?

Massage therapy can be beneficial in relieving muscle tension and reducing knee pain. However, it is important to consult with a qualified massage therapist who has experience in working with individuals with knee injuries. They can provide targeted massage techniques to help alleviate the pain.

8. Is it normal to feel knee pain after running a marathon?

Feeling knee pain after running a marathon is not uncommon, especially if you have pushed your body to its limits. It is important to give your body sufficient time to recover and follow the necessary steps for post-marathon recovery, including rest, ice, compression, and elevating the legs. If the pain persists or worsens, seek medical advice.

9. Can weight loss help in relieving knee pain from running?

Weight loss can have a positive impact on reducing knee pain, especially if excess weight is putting additional stress on the knees during running. However, it is important to combine weight loss with proper rest, strengthening exercises, and other supportive measures for optimal results.

10. When can I start running again after a sore knee?

The timing of returning to running after a sore knee can vary depending on the individual and the extent of the injury. It is important to gradually reintroduce running and listen to your body. Start with shorter distances and lower intensity and gradually increase as your knee feels better. Consulting with a healthcare professional or a physical therapist can provide personalized guidance during this process.


Healing a sore knee from running requires patience, proper care, and appropriate measures. By following the tips and remedies mentioned in this article, you can alleviate knee pain, promote healing, and reduce the risk of future injuries. Remember to consult with a healthcare professional for an accurate diagnosis and personalized advice if the pain persists or worsens. Take care of your knees and enjoy the benefits of running with a healthy and pain-free stride.

Rate article
( No ratings yet )