Runner's Knee Rehabilitation
There is an important interplay between the rehabilitation and conditioning aspects of the ARC process. The ratio of one to the other will depend on your current phase of conditioning (see graph below); in other words, the two aspects should not be considered disconnected in a linear sense. Partnered with conditioning, the rehabilitative modalities below can help alleviate pain.
For Activity
- Use a knee brace if the pain is too high for a prolonged period of time. Examples: Bauerfeind (premium) or Bracoo (basic).
- Taping the knee can help unload the pressure as the pain recovers.
After Activity
- Foam roll the quad to help reduce tension in the muscle and thereby alleviate pressure on the knee cap.
- Stretch. (See the video to the right for a list of static stretches with accompanying audio instructions.)
- Ice for 10 minutes along the knee.
Still Need Help?
You are welcome to meet virtually with our PT for additional feedback about rehabilitation. Otherwise, continue to the next step to learn how best to assess and strengthen weak joints and/or muscles.