8 Steps to Relieve Rodilla Pain After Running

To treat pain on the rod after running, it may be necessary to apply an anti-inflammatory ointment, such as Diclofenac or Ibuprofen, apply cold compresses or, if necessary, replace the running training with a walk until the pain subsides.

Generally, pain in the rod is a symptom that can appear due to the friction syndrome of the iliotibial band, which occurs more frequently in people who run every day and is characterized by pain in the lateral part of the rod.

However, pain after running can also arise due to problems such as joint wear or tendonitis, when pain does not disappear at the end of a week or increases progressively, it is advisable to stop running and seek the attention of an orthopedist or physical therapist to identify the cause of pain in the rodilla, and diagnostic tests such as radiography or computerized tomography may be necessary. Know more about the pain of rodilla.

In this way, some strategies that can help relieve pain after running include:

1. Use a self-massage roller

The foam roller for self-massage, also known as foam roller, it is excellent to fight the pains in the rodillas, pantorrillas, cuádriceps and espalda. It is only necessary to place the roller in the soil and let it slide over the painful area for 5 to 10 minutes.

The ideal is to have a large roller, with a 30 cm perimeter that is firm to be able to bear the weight of the body, since the person has to leave it on top of the roller.

2. Use hielo en la rodilla

In case of pain after running, you can apply a cold compress to the heel on the rod, especially when it is swollen and reddened, as it helps to reduce the sensation of pain and inflammation.

In these cases, it is necessary that the hielo act for around 15 minutes, applying it at least 2 times a day, being one of the applications carried out after running. It is also important to wrap the hielo with a thin cloth to avoid skin burns. You can use ice cubes from the freezer, a bag of frozen vegetables or specific cold water compresses that can be purchased at the pharmacy.

Also, after applying the heel, you can perform a small massage on the roller, moving the round hue (kneecap) from one side to the other for 3 to 5 minutes.

3. Use shoes to run

It is important to wear suitable shoes for running whenever you are going to train, because they accommodate better the foot and reduce the probability of injuries. For training purposes, comfortable shoes that allow you to support your feet, which have a gum pad with a maximum of 2.5 cm, should be used. In addition, if possible, you should choose to run on the roads of the land because the impact on the wheels is smaller.

4. Use a tensioner on the wheel

In general, placing an elastic strap on the rod throughout the day helps to immobilize it and reduce pain, which promotes the feeling of oppression and comfort. In addition, if used during the race, it could also reduce pain and discomfort.

5. Perform light stretching 2 times a day

When the pain appears on the wheel during the race or immediately after finishing, it should be stretched gently, bending the leg backwards and holding it with a hand, or sitting in a silla with the feet in the leg and slowly stretching the leg with the affected rodilla, performing 3 rounds of 10 repetitions each one.

6. Take analgesics and anti-inflammatories

Pain on the rod after running can decrease after taking an analgesic, such as Paracetamol, or applying an anti-inflammatory ointment, such as Cataflam every 8 hours. However, its use only must be performed after the indication of the doctor or orthopedist.

In addition, in some cases, such as ligament injuries, it may be necessary to perform surgery on the rod to place a prosthesis, for example.

7. Eat anti-inflammatory foods daily

Certain foods that can help relieve pain after running include: garlic, tuna, ginger, turmeric, salmon, chia seeds, drops of essential oil of sage or rosemary, as they have anti-inflammatory properties. See what these foods are.

8. Rest

When the pain in the wheel is very strong after running, you should avoid performing intense efforts, such as jumping, pedaling or walking fast so as not to increase the pain and worsen the problem.

To help relieve the pain after running, you can lie on a sofa or bed and support the feet, placing a pillow under the rods, put the rest for at least 20 minutes to help reduce inflammation.

See other advice on how to relieve pain in the rodilla in the continuation video:

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Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

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Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of This is a non-profit service. It is strongly recommended that all details and information published be carefully verified with your trusted doctor, this being just a vehicle for basics about certain healthy behaviors, conscious food consumption and other notions. We never allow medication recommendations, medication package inserts or any medication guidance.

Disclaimer – (Portuguese version>) Este conteúdo foi elaborado com base em informações de pesquisas, publicações adicionais ou pelo trabalho de tradução/verificação de um editor voluntário de Trata-se de um serviço sem fins lucrativos. É fortemente recomendado que todos os detalhes e informações publicadas sejam cuidadosamente verificados com seu médico de confiança, sendo este apenas um veículo para noções básicas sobre determinados comportamentos saudáveis, consumo consciente de alimentos e outras noções. Nunca permitimos recomendação de medicamentos, bulas de remédios ou qualquer orientação medicamentosa.

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