I have runners knee and swelling both knees after coming back from a break which was 10 days long. What do I do?
I have runners knee and swelling both knees after coming back from a break which was 10 days long. What do I do?
Return to it gradually, first off. Then try to stay on well manicured grass for a while if you can. Get deep tissue massage on your IT band if it persists.
Work on the underlying issue(s) or it will keep coming back. Rest never helped my knee issues. Do some biking in the meantime. Work on hip strength. Speed skaters, monster walk w/band, and single-leg deadlifts have helped me. Stretching & rolling too.
If it is the patellar tendon, strengthen your quad.
If it is from IT band then strengthen glutes and hips