Swollen Knee

The swelling is probably from either running on crowned surfaces, or some problem with your shoes, for example if they're motion controlled and interfering with your form. Solution, get rid of the cause, and use ice and cold water for healing.

Thanks for the reply. I currently run mostly in adidas supernova glides and most of my miles are off road, so the surfaces may slope slightly to the side. If I keep icing (and remove the cause) will the swelling just go away, even if I continue to run?

Swollen Knee wrote:

Thanks for the reply. I currently run mostly in adidas supernova glides and most of my miles are off road, so the surfaces may slope slightly to the side. If I keep icing (and remove the cause) will the swelling just go away, even if I continue to run?

Yes and probably quickly, as long as the cause is removed.

Thanks - I was worried it may just stay since I've had it for a year already. I'll start icing it - will 20 mins 3 times a day do?

Does anyone else have any ideas? Perhaps some strength exercises or stretches that would help? I'm also very flat footed, so do you think trainers with more support would help? Cheers

Swollen Knee wrote:

Does anyone else have any ideas? Perhaps some strength exercises or stretches that would help? I'm also very flat footed, so do you think trainers with more support would help? Cheers

'Myrtle routine' would be a good start among other things

Only takes a few minutes

Swollen Knee wrote:

Thanks - I was worried it may just stay since I've had it for a year already. I'll start icing it - will 20 mins 3 times a day do?

Better is 2 or 3 minutes at a time. Only a minute or two is needed to cool down the inflammation, then repeat as needed through the day. Most important is to remove the cause.

Thanks for the advice. I haven't actually been running for the past two months due to another injury (ankle injury), so I'd assume that the cause has been removed for the past two months, but the swelling has remained. Does this mean that the swelling should have gone during the rest period if the cause was something such as running trainers or bad surfaces, or would it not have gone as I haven't been icing it? Does this imply something more serious? I may have twisted my knee at some point in the past without noticing it, but the lack of pain that I'm experiencing has always made me think that this "swelling" doesn't have any "serious" underlying cause such as cartilage or ligament damage as I haven't experienced any pain, but do you think it may in fact be some more serious damage to the knee? I used to play rugby and twisted the knee a few times then, but those injuries never tended to last for over a week. Cheers

There might be enough continuing irritation to maintain the swelling, for example if you're wearing high heeled running shoes for everyday walking, as among other things they cause harder landings on your heels, which directly impacts your knees. Basically just look to anything that bothers your knees, and avoid it.

Icing definitely helps to reduce swelling more quickly.

As you have no pain and no symptoms other than mild swelling, there is likely no lasting damage to your knee at this point. The body is quite resilient and can overcome injuries on it's own with proper attention.

Riding a stationary bicycle can be helpful to the knees, as this is low impact and you can build up the strength of your knees. I use a wind trainer with a cyclometer hooked to the back wheel and crank to ride my bike indoors for this purpose.