This plan is designed to stabilize your knee through the use of a knee brace and preventing excessive pronation of the foot that has been shown to contribute to runner’s knee.
You can try the following 8-step home treatment plan for runner’s knee for 3 weeks. If you are not better, see a knee specialist. In addition, if you have suffered an acute injury to your knee, then see an orthopedic surgeon right away. If you are in Seattle, we can refer you to some of Seattle’s best orthopedists. The products below are the ones we recommend to our patients and they are also affiliate links so we may receive a small commission at no additional cost to you if your order from the link.
8-Step Plan for Self-Treatment of Runner’s Knee Pain:
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1. Use a Knee Brace that stabilizes the knee cap (patella): We like the Thermoskin Patellar Knee Stabilizer. This anatomically shaped stabilizer is very comfortable to wear and does an excellent job stabilizing the patella. |
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2. Use an arch support in your shoes. Several studies have shown that preventing excessive pronation of the foot can help reduce pain from runner’s knee.
One of the best over-the-counter supports for this purpose is the FootChair Medical Grade Orthotic with adjustable arch support. The FootChair works well because of its relatively high arch and stable construction acts to limit pronation. FootChair also has an adjustable arch via pads that can be inserted into a pocket under the cover. This unique adjustability makes it is the best OTC arch support for knee pain we have found. |
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3. Use shoes with excellent support features. You can find a list of Seattle area shoe stores on our Shoe List. If you don’t have a good shoe store nearby, these Orthofeet Shoes for Women and Orthofeet Shoes for Men provide great support for flat feet. |
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4. If you are going to wear flip-flops or sandals, use a sandal with an arch support built-in. This will act to support your arch and limit pronation that can lead to knee pain. We recommend the Vionic Arch Support Flip-Flops and Sandals for their superior arch support. These are by far the best arch support of any sandals on the market. |
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5. For Women’s dress shoes and boots, use FootChair Slim Orthotics. These are the best OTC orthotics for high heels, dress boots and other women’s dress shoes. Great for women who wear dress shoes. |
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6. For times you cannot wear shoes (for example when doing Yoga, ballet or other barefoot or minimal shoe activities) use the Aircast AirHeel. The AirHeel uses two interconnected aircells located under the foot arch and in back of the heel to support the foot nearly as well as an orthotic. Can be worn while barefoot or in minimal shoes. |
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7. Ice the knee 3x per day for 10 minutes each time. We like the Active Wrap Knee Cold/Hot Therapy Wrap. Unlike typical all–purpose ice packs, this Wrap is specifically designed and patented for the unique curvatures of the knee. While many ice packs freeze solid, ActiveWrap packs stay soft and flexible when cold so they mold comfortably in place. |
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8. For times you cannot ice, use Biofreeze Roll-on cold application. |
Start your treatment right away with the self treatment of knee pain listed above. The items you order from www.FootAnkleStore.com should arrive in just a couple of days.
Call today for an evaluation in our convenient Seattle office. If you have an acute knee problem see your local orthopedist who specializes in the knee.
