Painful knees can disrupt your life, causing you to miss workouts, soccer games, walks with friends and other activities. FootSmart knows you need help treating your painful knees, and has conferred with The Podiatry Institute to get you tips on relief and prevention.

There are two major types of painful knees problems covered here: Iliotibial Band Syndrome and Chondromalacia.

Painful Knees Due to Iliotibial Band Syndrome

Increased running and overuse during sports training are the number one causes of this condition, which clearly results in painful knees, with pain focused on the outside of the knee. You may feel a snapping sensation when the bent knee is straightened. Aside from your painful knees, however, there is little swelling, and range of motion of the knee joint should remain normal.

The iliotibial band is a fibrous band extending from the hip to the lateral knee that can become inflamed it rubs over the knee’s lateral condyle, resulting in painful knees. This band may not only cause painful knees, but may also produce pain and swelling at the hip joint as well.

Reducing activity is the hallmark to help treating painful knees. Stretching and strengthening exercises are mandatory as well if you want to ease painful knees.

In addition, try following these tips to treat painful knees:

Avoid running on hills if you want to ease painful knees.
Stretch the iliotibial band – like with stretching aids – to avoid painful knees.
Strengthen the quadriceps to help treat and prevent painful knees.
Wear good supportive shoes with added arch supports, a great tip to help prevent all types of lower body pain – not just painful knees.
Give ice massages to the painful area to help relieve painful knees.
Take over-the-counter anti-inflammatory medication if needed to alleviate painful knees.
Wear knee supports to help treat painful knees.
Consult a podiatrist for custom-made orthotics to help ease painful knees.

Remember:

Walking up or down stairs can make painful knees worse.
Walking on a hill can make painful knees worse.
Taking part in any activity that forces the knee to bear weight as it’s straightened can make painful knees worse.
Running and sports activities can make painful knees worse.

Painful Knees Due to Chondromalacia

Chondromalacia is characterized by chronic knee pain behind or around the kneecap. The term Chondromalacia describes the abnormal softening of your knee cartilage – the reason why you have painful knees. Runners, skiers, cyclists and soccer players most often come down with painful knees due to chondromalacia, and that’s why this condition is also known as Runner’s Knee.

You should treat painful knees due to chondromalacia with:

Rest painful knees and ice the inflamed area to reduce swelling.

Engage in low impact exercises that strengthen muscles, particularly within the quadriceps, to ease painful knees.
Swim, ride a stationary bike or participate in other low-impact exercises to help relieve painful knees.
Stretch and strengthen the hamstrings and quadriceps to alleviate painful knees.
Use a knee brace to get relief from painful knees.
Wear shoes with added arch supports, especially during exercise or walking, to treat painful knees.
Take over-the-counter pain relievers and anti-inflammatory drugs to help relieve painful knees.
Visit your doctor if your painful knees do not start feeling better.

Information on foot, leg and lower body health conditions like painful knees provided by The Podiatry Institute, dedicated to advancing the standard of care in podiatric medicine and its effects on muscoskeletal health.