How long does runner’s knee last I can stand but I can’t bend I hate just lying around 😤?

[PainusNdeeAnus]

[MaazHussain]

Runner's knee is a common overuse injury that affects the knee joint. The recovery time for runner's knee can vary depending on the severity of the injury and the treatment plan that you follow. In general, it can take several weeks to a few months for runner's knee to heal completely. However, it is important to follow the advice of your doctor or physical therapist to avoid aggravating the injury and to promote healing.

Rest is usually recommended for a few days to a week, along with ice and elevation of the knee to reduce swelling and inflammation. Once the pain and swelling have subsided, you can start a rehabilitation program that includes exercises to strengthen the muscles around the knee, and stretching exercises to improve flexibility. This can take several weeks, and it is important to follow the program consistently to see improvement.

It's important to avoid activities that exacerbate the pain, such as running or jumping, until the knee has fully healed. If you experience pain that is severe or does not improve with rest and home treatment, you should seek medical attention.

[PainusNdeeAnus]

Thanks do you have any exercises or stretches I can do I’ve had this before and it took 2 weeks to heal

[MaazHussain]

Yes, there are some exercises and stretches that can help with runner's knee. However, it's important to note that if you are experiencing significant pain, you should see a doctor or physical therapist for an evaluation and to create a personalized treatment plan.

Here are a few exercises and stretches that may help:

Straight Leg Raises: Lie on your back with one leg straight and the other bent. Lift your straight leg about 12 inches off the ground and hold for a few seconds before lowering it back down. Do three sets of 10 repetitions on each leg.

Wall Slides: Stand with your back against a wall and slide down into a squat position. Hold this position for a few seconds before standing back up. Do three sets of 10 repetitions.

Clamshells: Lie on your side with your knees bent and feet together. Keeping your feet together, lift your top knee as high as you can without moving your hips. Lower it back down and repeat for three sets of 10 repetitions on each side.

Foam Rolling: Use a foam roller to roll out your quads, hamstrings, and IT band. Start at the top of the muscle group and work your way down, pausing on any tender spots for 15-30 seconds.

Hamstring Stretch: Sit on the ground with your legs straight out in front of you. Reach forward as far as you can towards your toes, holding the stretch for 15-30 seconds.

Remember to start slowly and not push yourself too hard, as this could worsen the condition. Also, make sure to rest and ice the affected area as needed, and avoid activities that exacerbate the pain until the condition has healed.

[PainusNdeeAnus]

I’ve been in bed all day icing , compressing and elevating it feels much better but still hurts whenever I bend my knees

[PainusNdeeAnus]

Should I wait till it heals a little more before trying the exercises? It’s been 3 days now I hate being stuck in bed

[MaazHussain]

Once the pain and swelling have subsided, you can start a rehabilitation program that includes exercises to strengthen the muscles around the knee, and stretching exercises to improve flexibility

[Leopard23]

A week or two depending on whether you've done any real damage or not

[PainusNdeeAnus]

People keep trying to get me to do crap but I was told to stay off my feet

[moonpie89]

I went to physio.. Are you a long distance runner?

[PainusNdeeAnus]

I used to do 5 miles every morning but I stopped running for about a year and I’m trying to get back into it because I quit alcohol and I’m using running as a substitute

[moonpie89]

Ohh nice. How's it going so far getting back into it?

[PainusNdeeAnus]

Well I’ve been in bed for 4 days now 😂 but I like to think it’s going great I’m up to a mile and half now

[moonpie89]

Ohh lol. good luck

[Wise4myage]

Only a doctor knows that answer, but are you icing your knee several times a day?

[PainusNdeeAnus]

Yes , I got it from sprinting on an incline I’m ngl I’ve been kinda slacking on leg day and it came back to bite me in the knees

My physical therapist told me it was because when you run on an incline the mobility in your ankles is decreased and if your quads aren’t strong enough all of your body weight is put on your knees