Pop in the Calf Muscle? What Happened and What to Do?
Read MoreRunner’s knee, also known as patellofemoral pain syndrome, is a common injury that affects not just seasoned athletes, but anyone who engages in repetitive knee movement, including runners, hikers, and even people who squat or climb stairs often. Characterized by a dull, aching pain around the kneecap, it can limit your mobility and disrupt your daily routine. Dr Ankit Dave, one of the Best doctors for arthroscopy surgery in Nairobi, advises that while medical treatment is sometimes necessary, many people find significant relief through simple home remedies and lifestyle adjustments.
If you’re dealing with a runner’s knee, here are effective, natural ways to ease your pain and support recovery from the comfort of your home.
1. RICE Method: The First Line of Defense
The RICE method (Rest, Ice, Compression, and Elevation) remains a trusted way to manage knee pain, especially right after the discomfort begins.
● Rest: Avoid activities that aggravate the knee, like running, jumping, or squatting. Give your joint time to heal.
● Ice: Apply an ice pack wrapped in a towel for 15–20 minutes, 3–4 times a day, to reduce inflammation and numb pain.
● Compression: Use a soft knee brace or elastic bandage to reduce swelling and provide support.
● Elevation: Prop your leg up on a pillow to decrease swelling and improve blood flow.
Use the RICE method for the first 48–72 hours after symptoms appear, then gradually reintroduce gentle activity.
2. Gentle Stretching and Strengthening Exercises
Runner’s knee often stems from muscle imbalances or poor alignment. Once the initial pain subsides, targeted exercises can help correct these issues.
Stretch the following muscle groups:
● Hamstrings
● Quadriceps
● Calves
● Iliotibial (IT) band
Strengthen supporting muscles, such as:
● Glutes
● Core
● Hip abductors
Try low-impact exercises like clamshells, side-lying leg raises, or wall sits. These help stabilize the kneecap and improve joint alignment without placing too much stress on the knee.
3. Foam Rolling
Tightness in the IT band and surrounding muscles can contribute to patellofemoral pain. Foam rolling loosens fascia, improves blood circulation, and reduces muscle tension.
Focus on these areas:
● IT band (outer thigh)
● Quads
● Hamstrings
● Calves
Do not roll directly on the kneecap. Instead, target the muscles around it to ease strain.
4. Use Orthotics or Supportive Footwear
Your feet play a key role in how your knees absorb impact. Flat feet, overpronation, or worn-out shoes can increase pressure on the kneecap.
Dr Ankit Dave, one of the best orthopaedic surgeons in Nairobi, recommends wearing supportive shoes with good arch support and cushioning. If needed, consider over-the-counter orthotic inserts or custom ones recommended by a physiotherapist.
5. Anti-Inflammatory Foods and Supplements
Inflammation fuels pain. Including anti-inflammatory foods in your diet may help ease symptoms from the inside out.
Include more of:
● Fatty fish (salmon, sardines)
● Berries and cherries
● Turmeric and ginger
● Leafy greens
● Walnuts and flaxseeds
Some people also find relief with supplements like:
● Omega-3 fatty acids
● Turmeric capsules
● Glucosamine and chondroitin
Always consult a specialist, someone who’s known for being one of the best doctors for arthroscopy surgery in Nairobi, says Dr Ankit Dave, before starting supplements, especially if you’re on medication.
6. Weight Management
Carrying extra body weight adds pressure to your knees with every step. Even modest weight loss can significantly reduce joint stress and improve pain symptoms over time. Combine a balanced diet with low-impact exercises like swimming, walking, or cycling to support a healthy weight.
7. Avoid Aggravating Movements
Until you fully recover, steer clear of activities that strain the knee:
● Running on hard surfaces
● Deep squats or lunges
● Downhill hiking
● High-impact sports
Instead, opt for cross-training activities like swimming or using an elliptical to maintain fitness without worsening your condition.
8. Try Taping or Bracing
Kinesiology tape or patellar tracking braces can provide external support and improve knee alignment during physical activity. While not a cure, they can reduce pain and give you more confidence while moving.
When to See a Specialist
Home remedies can be powerful, but they’re not a substitute for professional care, especially if the pain is persistent, severe, or gets worse over time. Consulting the best orthopaedic surgeon in Nairobi ensures accurate diagnosis and a personalized treatment plan. Whether it’s chronic patellofemoral pain or a more complex joint issue, they can help identify the root cause and recommend the right interventions.
Final Thoughts
A runner’s knee doesn’t have to sideline you for long. With the right combination of rest, strengthening, and self-care, many people recover fully without surgical intervention. Stay consistent with your home remedies, listen to your body, and don’t hesitate to seek medical advice if symptoms persist. Relief is possible, and often just a few lifestyle changes away.
