Best Knee Pain Treatment for Sore Knee after Running

If you’re suffering with knee pain after you run, beware this is a serious knee problem that causes early knee arthritis.

Runner’s Knee Pain

Most common cause of knee pain in Runners.

Main Symptoms – Chronic knee pain around knee cap.

Pain on stairs, sitting, standing and especially running.

Knee pain after increase mileage or too long between runs.

Mild swelling around kneecap.


Diagnosis is by history and proper knee exam.

MRI and X-ray do not show this knee condition.

What is Runner’s Knee?

Your knee cap mal-tracks over the knee joint  causing the cartilage to shear off and breakdown.

Over time more and more cartilage breaks off until you get pre-mature old age knee arthritis.

The main reason your knee cap mal-tracks is because the lower limbs are mis-aligned from over-pronating feet.

The inner quad muscle called Vastus Medialis Obliquus gets weak, while Vastus Lateralis gets quite strong.

This makes the knee cap mal-tracking even worse. The ITB, hamstrings and quads all tighten.

Why is Runner’s Knee so Serious?

Left untreated Runner’s Knee will cause early knee arthritis.

3 Step  Runner’s Knee Treatment

Step 1- Stop Pain and Swelling

Step 2- Correct the underlying causes

Step 3 Strengthen for prevention

Step 1- Stop Pain and Swelling

Natural anti-inflammatories, ice with compression (limit time to 15 minutes put towel under ice pack to prevent frostbite),  Apply natural pain relief cream or spray 4- 6 time a day to stop your knee pain.

Warning! Avoid NSAID drugs, cortisone shots and surgery. All three have been shown to damage your knee cartilage accelerating your knee osteoarthritis.

Exercise bike without any tension up to 30 minutes a day. This helps circulate synovial joint fluid to nourish the damage knee cartilage.

If you’re runner or athlete, apply ice and cream or spray to your knee after running or sports.

Arrange for physical therapy to help you heal faster.

Step 2- Correct the Underlying Cause(s)

The pain cause of this condition is over-pronating feet.

  • Get a proper gait anaylsis.
  • Proper foot wear
  • Foot Orthotics
  • Run on flat surface if possible
  • Avoid hard surface if you can
  • Stretching for tight ITB, hamstrings and quads before and after running
  • Super-Joint Nutrients to support healthy cartilage growth.

Step 3 Strengthen for Prevention

Knee Strengthening exercises to balance your quads. Specifically strengthen Vastus Medialis with knee extensions and quick drop squats.

Warning! Do not use straight leg raises as this makes your quad imbalance worse and does not strengthen vastus medialis.

Last Resort Knee Treatments

If all else fails, try NSAIDS, cortisone shots or Synvisc.

There is no knee surgery that helps this type of Runner’s knee pain.

Hope this helps you.

Dr. Paul