Runner’s Knee Not Going Away? Here’s What to Do

Are you disappointed that the injury you’ve been carrying has continued to be bothersome?

After finally working up the energy to take that first step toward a healthier, more active, and more exciting life, you’re now facing the runner’s knee, which is hampering your ability to pick up the speed you’ve dreamed of. This can devastate a runner, but it’s not the end of the world.

Read below to learn what to do when a runner’s knee is not going away.

Rice Therapy


Rice Therapy is often recommended in the treatment of Runner’s Knee. It involves alternating between 20 minutes of heat and then 20 minutes of cold treatment on the affected area. It can be done with a hot pad and a cold pack or a hot bath and a cool shower.

It can also be done using two bags of rice, one hot and one cold, heating one and cooling the other down before switching back and forth. Rice Therapy can improve circulation to the area, decrease swelling, and relax achy muscles.

It may take several weeks to notice a difference, so it’s essential to be consistent and stick with it for a few weeks, even if you don’t feel any difference immediately. Talk to your doctor or physical therapist about adjusting the frequency and duration of Rice Therapy treatments if you feel it is not helping.

Over-The-Counter Pain Pills

If the runner’s knee persists despite resting, icing, stretching, and strengthening exercises, taking over-the-counter pain-relieving medications may help reduce pain and inflammation. Use as directed and with care, as overuse of these drugs can lead to stomach pain and ulcers.

Topical analgesics are also available for treating knee pain. Many of these products contain an analgesic such as menthol or capsaicin. The warmth created by these products helps relieve pain and promote circulation to the affected area.

Shoe Inserts


Shoe inserts are great for helping with runners’ knees. They help by cushioning your feet and even supporting your arches. It is recommended to start with an off-the-shelf insert first.

Custom orthotics may be more suitable if this doesn’t provide enough relief. Custom orthotics provide your foot with the exact support and cushion needed for your unique foot shape and help correctly align the affected muscles and joints. It is important to check periodically to ensure they still provide the right cushion and support, as these feelings can change over time.

If the pain persists after trying shoe inserts and orthotics, speaking to a professional healthcare provider may be needed.

If you want to know more about safe running and be certified in it, you must learn more about speed and agility to guide you and be safe in your exercise.

Knowing What to Do When Runner’s Knee Is Not Going Away


If the runner’s knee is not going away, the best solution is rice therapy and training changes, such as reducing the impact and frequency of runs. Consider adding cross-training activities to the routine and strengthening the leg muscles properly. Get professional help if necessary, and remember to keep the body well-nourished and hydrated.

Take the proper steps to get back on track with your running.

To explore more informative articles, visit our main blog.

Bogdan Radicanin
Bogdan Radicanin

My name is Bogdan Radicanin, but everyone calls me Boba. I also work as a full-time musician. I approach both jobs with a lot of passion, and I believe that's what makes me successful.