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What Care should be Taken for Runner’s Knee at Home?

What Care should be Taken for Runner’s Knee at Home?

Dr Nidhi Kumari
Reviewed & Verified by
Dr Nidhi
November 25, 2022 10:22 am
5/5 - (10 votes)

Table of Contents

Runner's knee is the common name used to refer to one of many conditions, namely anterior knee pain syndrome, dislocation of the pelvis, meniscus, and ligamentous syndromes.

What Is Runner’s Knee?

Runner’s knee is the common name used to refer to one of many conditions, namely anterior knee pain syndrome, dislocation of the pelvis, meniscus, and ligamentous syndromes.

In general, a runner’s knee is used to describe the cause of pain around the kneecap or patella. The cartilage under the kneecap is a natural shock absorber. Overuse of the knee or patella results in symptoms of the runner’s knee.

Repetitive joint strain can cause the syndrome. Stress, mainly related to sports such as running, cycling, jumping, football, and cycling, etc. is the main cause of the disease.

What are the Causes And Symptoms of Runner’s Knee?

Causes

Causes of irritation of the soft tissues and the inner lining of the kneecap, wear and tear of cartilage, and strained tendons are:

  1. Overuse and stress of the kneecap or patella.

  2. Injury to the kneecap.

  3. Complete and partial dislocation of the kneecap due to a trauma or accident.

  4. Weak thigh muscles.

  5. Flat feet.

  6. Arthritis.

  7. Knee splint fracture.

  8. Poor posture when working or exercising.

  9. Failure to properly stretch before any strenuous task or exercise.

  10. Joint capsule plica and plica syndrome, cause thickening and inflammation of the inner membrane of the knee joint.

  11. Age: With age, bone density decreases and cartilage wears out more.

  12. Gender: Women are affected more than men.

Causes And Symptoms Of Runner’s Knee
Symptoms

The most common and widely observed symptoms of athlete’s knee are:

  1. Knee pain and pain around the affected region.

  2. The pain can radiate down the entire leg, pelvis, and back.

  3. Pain when performing activities and movements such as walking, stretching, bending, kneeling, squatting, running, climbing stairs, and sitting in the same position for longer periods of time. Swollen knee.

  4. Noisy and grinding noises are caused by the movement of the knee.

  5. Sensitive to the touch.

  6. Red and swollen.

  7. Difficulty in sleeping in a particular position for a longer period of time.

How to Prevent Runner’s Knee?

Prevent Runner’s Knee
  1. Maintaining a healthy weight: Being overweight can put stress on the knee joint. Maintaining a healthy weight will not only help in preventing Runner’s knee but will be beneficial as a whole for the body.

  2. Doing regular light exercises: doing regular light exercises help in maintaining bone density and blood circulation.

  3. Stretching: proper stretching before any strenuous activity or exercise can prevent accidental injuries.

  4. Using proper working and exercising postures: prolonged wrong postures can affect bone alignment and posture.

  5. Using proper running shoes: shoes with proper padding will help to prevent any stress in the knee joint.

What can be done at home: Precautions And Care?

What Can Be Done At Home
  1. If the patient is away from home, they should arrange for someone to help them with their aftercare.

  2. The patient should keep the necessary items, like a phone, water bottle, prescription, medicines, tissues, etc., on a bedside table or chair.

  3. The patient should use the support of someone to go to the washrooms.

  4. After surgery, the patient must get enough rest.

  5. The patient should wear light, comfortable clothes.

  6. The doctor can advise the patient to wear compression shoes to prevent swelling and pain.

  7. The patient can use pillows to support their back and legs while sleeping.

  8. While in rest, the patient should try moving the knee joint to the limited range the body allows. It will help to prevent the risks of blood clots.

  9. The patient can receive physiotherapy and do light exercises.

  10. Installing handrails or safety bars in the washroom can support the patient in the washroom.

  11. The patient should get a toilet seat riser in case of low toilets.

  12. The patient should use handrails while climbing stairs for support.

  13. Over-the-counter medicines like painkillers and muscle relaxants can be taken to avoid occasional pains.

(Note: the patient should contact a doctor before taking any medications)

  1. Avoiding smoking and consumption of alcohol can help in faster recovery.

  2. Proper intake of the prescribed medicines should be done.

  3. The patient should eat healthy and nutritious food.

  4. When patients feel better and are confident about doing activities, they should start with easy and light tasks.

  5. Medical knee caps or bands can be used for extra support. (note: one should get the band after consulting their doctors).

  6. Strenuous activities should be strictly avoided as they can increase the chances of infections. After a few weeks, the patient can do light joint exercises and go for light walks.

How can Resolve360 help you deal with pain?

  1. Resolve360 is a promising online platform where one can receive treatment at the comfort of their own home. 

  2. Sick patients don’t need to worry about traveling long distances to get diagnosed.

  3. The patients can save time and utilize that time to take care of themselves.

  4. Live sessions are conducted so that the patients can have a face to face interaction with their assigned doctors. 

  5. Building trust is really important. So, we always try our best to provide the maximum support to the patients to make them feel comfortable. 

  6. We always schedule the timings of the meetings based on the patient’s preference. Rescheduling can also be done if there are any problems.

  7. When a patient comes to our doctor, it becomes the responsibility of our doctor to give them a healthy life.

  8. We guarantee that the doctors will never leave their patients. 

  9. The patients can openly talk about their problems, and we assure them that the information will be between them and the doctors. 

  10. Our doctors plan every step necessary for their patients, from planning exercises to drafting their diet charts. 

  11. The doctors on the platform are highly reliable and are certified professionals with experience. 

  12. It is a platform that provides solutions to every problem, starting with home remedies to prescribed medications. 

  13. The patient’s trust is our confidence!

There is free access to knowledge and consultation. For further details, don’t forget to contact us! We will take extreme pride in serving you! Happy recovery!

Disclaimer: The above-mentioned remedies and medicines; are over the counter medicines and are effective in most cases. It is advisable to contact your doctor before taking any medications.

Dr Nidhi Kumari

Dr. Nidhi

She has persuaded her bachelor’s from SGT University, Gurugram, she has done her internship at Dr. Ram Manohar Lohia Hospital, and persuade her Master in Physiotherapy from Chaudhary Charan Singh University, Meerut. She has previously worked with Orthocure clinic, Dr.Nasir physiotherapy rehabilitation, Quantum physiotherapy, and wellness center.

If you have more questions.

Dr Nidhi Kumari

Dr. Nidhi

She has persuaded her bachelor’s from SGT University, Gurugram, she has done her internship at Dr. Ram Manohar Lohia Hospital, and persuade her Master in Physiotherapy from Chaudhary Charan Singh University, Meerut. She has previously worked with Orthocure clinic, Dr.Nasir physiotherapy rehabilitation, Quantum physiotherapy, and wellness center.

If you have more questions.

What Our Patients Say

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The therapy sessions were very helpful in regaining heart and lung fitness after recovering from covid. The trainers were friendly, knowledgeable and they provided a customised program depending on my fitness level and health condition.

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Resolve360 is great platform for online physiotherapy.
I was suffering from scapula dyskinesia and had lot of pain in right shoulder movement. I was introduced to Resolve 360 by my oncologist.

Within a month (26 sessions) there was a considerable improvement. Sessions are very cost-effective and doctors are very kind and efficient.
Doctor David has been really great and helpful. I would highly recommend Resolve 360.

Ms Shruti Gupta

Rehab for Scapula Dyskinesia

I took prenatal care program from Resolve 360. Dr. Preyrna was assigned to me and she has done commendable job. I did prenatal exercises under her supervision, she designed program according to my body need. With her help my pregnancy was healthy and I got good dilations at the time of delivery. I am blessed with a healthy baby girl and very happy with Resolve 360.

Ms Shubhra Jain

Prenatal Care

Best therapy sessions that too at home and timings are very flexible. I had a issue in my neck and lower back since almost 4 to 5 years, taken so many treatments and physio sessions. But all gave a temporary relief. Then my friend referred me this Resolve 360 in 2020, in starting i was hesitant as everything was online, but after taking almost 10 sessions i got much relief, and now i am almost free of pain. Thanks to the team of Resolve 360.

Ms Garima Gupta

Rehab for Neck & Back Pain

By the advice of my gynaecologist, I found this place. I thank doctor Apporva for supported me and encouraged me well even before my sessions begin. Doctor Prerna who dealt me personally in my workout sessions also led me nicely according to my health condition. After every session she will ask my feedback of previous sessions. Accordingly she changed the workouts and made the class enjoyable. Much helpful. So interactive and friendly. They understood my health condition and cope with that nicely. Not straining me rather made me to enjoy. I did course for 1 month only for my tummy after C section. Lots of improvements. If I continue furthur, I would have seen a lot more. Given health advices, diet chart also along with workouts. I highly recommend.

Ms Christy J

Post Natal Care

Hello everyone I have been regularly taking sessions from Resolve360 (from Apoorva) since January 2020. I have been suffering from upper and lower back pain from last 10 years. After being to number of doctors and physiotherapist in Delhi & Ncr, i could not find any solution to my pain. I was not even ready to try with her as i had lost all hopes and so much of money but luckily my sister pushed me alot and i started taking sessions. Also i had severe recurring tennis elbow pain in both the elbows. I have gained strength and my pain is so much better and manageable now. Can’t thank enough apoorva for her dedication to help me improve. Will surely recommend everyone to go for it without any second doubts. The key is to be consistent and you will see results for sure.

Ms Srishti Gupta​

Rehab for Back Pain

My father’s case was worse case of covid he had severe lung damage and was in hospital for almost 40 days, My mentor here provided really great guidance and help; sessions helped so much in recovery. He was in ICU for 30 days we continued sessions there and with the grace of god he recovering.

Mr Nikhil Shrivastava

COVID19 Rehab

Let the year 2021 bring laughter, joy and happiness and good health. It already has, in mine and my husband Narayans life. Yes we are now freely moving around doing our daily chores, on our own, with full energy. The credit goes to Dr.Apoorva who has magical fingers. We were in pain at the outset of covid. we were doing all our work with no help. The result… Back pain😈. Dr.Apoorva was kind enough to treat us immediately, following with caution all covid safety procedures. 🙏☺️ There was instant relief and in a weeks time we were ready for work. We were adviced physiotherapy. Dr.Prerna and Dr.David were mine and Narayanan’s instructors respectively. We were fortunate to have such dedicated professionals. They taught us with Patience answering to all our queries and methodically helped us to do the workouts in the right way. They made the sessions interesting and challenging too! Now we do the workout with passion to stay active. As senior citizens, we manage our daily routine independently now. Thank you Dr.Apporva, Dr.Prerana and Dr. David. Hope many people receive your services for the betterment of their health. 🙏🙏Happy New Year🌹 2021.☺️

Ms Uma Narayanan

Rehab for Back Pain

A friend introduced me to Resolve 360 so that I could treat a ligament injury that was hindering my day to day activities. It was a bad phase! This platform is not only a venture but a baby to Ms. Apoorva Shrivastava. With a lot of love, care and experience she brings together some of the best people in the industry to help with physical therapy and other treatments. She chose Ms Prayerna Bhattarai as my therapist and since then i started recovering faster with a well-thought out and personalized plan. My strength is coming back steadily and now i am planning to do a complete fitness routine with them so that such injury never happens in the future! I highly recommend that everyone should connect with Resolve 360!

Ms Shilpi B

Rehab for Ligament Injury

One of the best app available for therapy sessions online. I was covid positive, and one more my friend recommended this app, trust me, it was the best decision I have ever taken. I took more than 10 sessions and it was really very helpful for me. I recovered from Covid with the help of sessions very fast. Special thanks to Dr Tanveer Kaur Ma’am for the amazing sessions. Highly Recommended.

Mr Narayan Vyas

COVID19 Rehab

I had online Physiotherpy sessions by Prerana for my heel pain. ( Tendo Achilis Sprain).
Though virtual, it was more interactive.

She was very observant throughout the sessions, correcting me while doing the exercises and was assertive in her outlook.

I found her instructions and methodology very helpful. She is updated in her academic knowledge in the field of Physiotherpy. She clarified my doubts about the role of Laser and Ultrasound treatment quoting evidence based data. With my personal experience I agree with her opinion that these are more of placebo effect.

Physiotherpy though not a miracle treatment, is a compelling necessity to most of the musculoskeletal and neurological illnesses. It needs to be accepted as healthy way to live.

Dr Shrinivas H

Rehab for Heel Pain

From being a couch potato with poor cardio respiratory system to reaching pre-athlete levels of fitness in a span of 3 months, my journey with Resolve360 and Dr.David (Physiotherapist) has been anything but magical!

About 3 to 4 months ago, my blood report showed very high bad cholesterol levels, I was low on stamina and had frequent breathing issues. My GP prescribed me cholesterol meds for a month but I felt that alone wouldn’t get me back in shape because I needed a major lifestyle overhaul.

Dr.David educated me about my condition in detail and where it could lead me to if I don’t take action in the long run. He put me on a balanced workout regime being easy with cardio workouts in the initial days and gradually upgraded it observing me closely. He also advises me on dietary choices and follows up frequently. During the initial days, my ears used to get blocked within 5 wall squats and I stop right away but now I do over 20 in one shot and hardly feel a thing. I used to lose balance and fall off over my face within 6 push-ups or 20 seconds of plank and now I do about 24 push-ups in one shot. My heart rate used to raise above 150 bpm doing jumping jacks or other cardio workout within 20-30 seconds. You won’t believe I don’t do any of these cardio workouts without additional weights on my feet these days and my heart rate and recovery are as steady as they could get. I couldn’t run for over 2 min without stopping and gasping and now I cover about 4.6 km in 30 min and follow-up with a 20 min walk. Not convinced yet? My VO2 Max (I use an Apple Watch to measure this stat) was just about 33 while I started with Resolve360 and David. That reflects a very poor cardio respiratory fitness for a 34 year old. It’s 43.5 today ! Easily above average. Please read upon about VO2 Max and how it directly relates to cardio respiratory fitness so you get an accurate picture about my monumental progress in the last 3 months. I’ve been trying to get into a regular physical workout and balanced diet discipline since my 20s but I’d never been so motivated as I’m now. Give these guys a try. After all, the best investment you could ever make is on your health !

Mr Ram Kumar

Physical Fitness

We contacted resolve360 for our child speech issue and I must say Resolve 360 team and Apoorva doing a wonderful job.

Our speech therapist Jaslia from Resolve360 is having a excellent knowledge and it helps our child a lot. Jaslia understand child psychology very well. Due to her efforts, we are seeing tremendous improvements in our child. She has a strong dedication towards her work and her nature towards kids makes her a very special one. She has given us enough confidence, due to her efforts and excellent service, we are seeing good improvements for my child speech & communication skills.

I would highly recommend Jaslia & Resolve360 team for their excellent work. God bless you!!

Keyur Dalwadi

Speech Therapy for his Kid