How long break | Exercises with an existing runner’s knee

How long break

The runner’s knee is an overload. In order to give the tendon a chance to heal, it should not be strained any further, but should be immobilized for some time. Especially in case of acute inflammation, the knee should be relieved.

Tendons have a worse blood supply than muscles and therefore need longer to heal. In case of inflammation, a break in training of at least 7-21 days should be observed. The tendon can then be supported in its healing process with light mobilization exercises and gentle painless massage grips.

During the following 10 days, training should only be done in the pain-free area. The cause of the overloading, for example lack of hip stability, an axial malposition etc. should be treated and eliminated.

Afterwards, the training can be started slowly. The information given refers to general assumptions about the healing of tendons and should be adapted individually. It is best to consult the therapist or doctor.

If necessary, drug therapy is recommended for severe inflammation.The runner’s knee is an overloading of the iliotibial ligament, which slides over the bony protrusion on the outer thigh during knee flexion during running. In case of incorrect loading, for example due to an instability of the pelvis during running, irritation and even inflammation can occur. The therapy consists of mobilization exercises for knee and hip, stretching exercises especially for the outer muscles of the thigh and hip and a strengthening program for the hip joint stabilizing muscles.

Coordinative training is also part of the treatment of the runner’s knee to avoid unphysiological overloading of the iliotibial ligament. A leg axis training is useful if necessary. In case of acute inflammation, immobilization is indicated to relieve the tendon.

Tape bandages can support the healing and relaxation of the tendon. Massage treatments are also useful for the runner’s knee and can be done at home to support the healing of the tendon which is poorly supplied with blood. Also suitable for the home program are fascia exercises, for example with a fascia roll/blackroll.

After an appropriate training break and after the causes of the overload have been eliminated, running can be slowly resumed. There should be no pain during training. If necessary, other sports such as cycling or swimming, where the pelvis is stabilized, can also be performed without pain.

Acute inflammation of the tendon can be treated with additional medication. Initially, the pain occurs only after a long period of walking, later also when walking. It is a stabbing pain in the outer knee joint.

Other sports can often be performed without complications. Relief is initially the method of choice, followed by targeted trunk strengthening to reduce the tensile load on the iliotibial ligament, stabilize the pelvis and stretch shortened structures. The walking technique should be checked. Acute inflammatory conditions can be treated with drug therapy or ointments.