To treat pain in the knee after the race, it may be necessary to pass a ointment anti-inflammatory, such as Diclofenac or Ibuprofen, apply cold compresses or, if necessary, replace the training of the race for a walk until the pain decrease.
Generally, knee pain is a symptom that may appear due to the syndrome of the friction of the iliotibial band, known as the SABI, which is a common occurrence when the individual runs all day and the pain arises on the side of the knee.
However, the pain after the race, it may also arise due to issues such as wear and tear of the joint or tendonitis, and, when the pain does not disappears at the end of a week or increases progressively, it is advised to stop riding and look for an orthopedist or physical therapist to identify the cause of the pain in the knee, it may be necessary to perform diagnostic tests, such as x-ray or ct scan. See the main causes of pain in the race.
So, a few strategies that can help alleviate the pain after the race include:
1. Use the roller to self-massage
The foam roller for self-massage, also known as a foam roller, it is excellent to fight the pain in my knees, calf, quadriceps, and back. You just need to put the roll on the floor and let it slide over the painful area for 5 to 10 minutes. The ideal is to have a large roll, about 30 cm which is as well firm to be able to support the weight of your body, since you will have to stay with the weight of the body on top of the roll. See the step-by-step how to use the foam roller for self-massage and myofascial release.
2. Use ice on the knee
In the case of the emergence of pain after a race, you can apply a cold compress or ice on the knee, especially when it is swollen and red, already that helps to decrease the pain and the inflammation.
In these cases, it is necessary for the ice to act for about 15 minutes, applying at least 2 times a day, and one of the applications should be as soon after the race. It is also important to place a thin cloth beneath the ice to avoid burning of the skin, which can be a bag of frozen vegetables, ice cubes from the fridge or bags specific of cold water that you can buy in the pharmacy.
In addition, after applying the ice, you can do a little massage on the knee, moving the bone round the knee from one side to the other for 3 to 5 minutes.
3. Use running shoes
It is important to use shoes whenever you train because they accommodate better to the foot and decrease the likelihood of injury. Outside of the workouts you should use comfortable shoes and that will support the feet, and should, therefore, have a rubber outsole with a maximum of 2.5 cm. In addition, if possible, you should choose to run on dirt roads, because the impact to the knees is less. See a complete plan for run 5 and 10 km gradually, and without suffering injury here.
4. Use tensioner on the knee
Generally, put an elastic band on the knee throughout the day helps to immobilize it and decreases the pain because the tensioner promotes the feeling of tightness and comfort. In addition, running with the knee bandaged can decrease the pain.
5. Do stretching lightweight 2 times a day
When pain arises in the knee during the race or right after finishing one should stretch gently, bending the back leg and holding on with one hand or sit in a chair with both feet on the ground and stretch, slowly, the leg with the affected knee, about 10 times, repeating for 3 sets. See more exercises at: stretching Exercises for walking.
6. Take analgesic and anti-inflammatory drugs for the indication of the doctor
The pain in the knee after the race, it may lessen after taking a painkiller, such as Paracetamol, or apply an ointment anti-inflammatory, as Cataflan of 8 in 8 hours. However, its use should only be done after the indication of the physician or orthopedist.
In addition, in some cases, such as injury of the ligaments, it may be necessary to do surgery to the knee for putting a prosthesis, for example.
7. Eat anti-inflammatory food every day
Some foods that can help you recover from the pain after a race, which include garlic, tuna, ginger, turmeric, salmon, chia seeds, drops of essential oil of sage or rosemary, because they have anti-inflammatory properties. Learn more about foods: anti-inflammatory Food.
When the pain in the knee is strong after you do a race, you should avoid to do intense efforts, as do not skip, bike, or walk fast in order not to increase the pain and aggravate the problem.
To help ease the pain after the race, you can lie down on a sofa or bed and support the legs by placing a pillow under the knees, because the rest at least 20 minutes help decrease the swelling and inflammation.