Winterize Your Runner’s Knee This Season with These Tips

With the new year right up the alley, our fitness resolution checklist is more or less ready to go. This invites more and more people to the treadmill to push their endurance, stamina and reveals the best version of themselves. However, as the temperature keeps dropping, it can spell disaster for your knees.

Runner’s knee (also known as patellar tendinitis) is common among runners, athletes, and regular movers. It refers to the condition where the kneecap region undergoes tremendous pain. Another noteworthy point here is that this condition is not limited to runners only.

The sore and achy knees arise due to overusing ligaments or improper or lack of stretching before a good run in the cold weather. Other conditions that also fall under this condition are anterior pain syndrome, chondromalacia patella, iliotibial band syndrome, and patellofemoral malalignment.

Here’s a bit more information about the conditions mentioned above:


Also known as the jumper’s knee, it’s common among those leading a vigorously active lifestyle with high-intensity training and activities. Pain is felt when the person engages his/ her knees. Some significant symptoms include weakness, knee effusion, instability, locking, and grating.


This refers to the softening and breaking down of the cartilage located on the underside of the kneecap occurring due to the rubbing together of the kneecap and thigh bone.


It arises from overusing the connective tissues located on the outer side of the thigh and knee.


As the name implies, anterior knee pain syndrome refers to the pain occurring at the front and center of the knee. Some of the underlying causes leading to anterior pain include inflamed tendon, degradation of the cartilage under your kneecap, impingement of the knee’s inner lining, instability of the patella, misaligned patella protruding to the outside of the knee joint.


You can treat your runner’s knee condition at home without any surgery or medical attention requirement. This condition becomes more prevalent during the cold months as our body and muscles require more time to warm up. Stay hydrated, strengthen your quads, warm up properly, do stretching exercises, and keep your knees warm with sufficient layering to avoid this condition.

For treatment, the conventional P.R.I.C.E method works wonders. Here’s what you need to do:


To protect your knees, you use knee wraps or braces to give your knees proper support for recovery and prevent further injuries.


Avoid repetitive stress on your knee to give it ample rest and enough time to heal. Prevent any high-intensity activities like jumping, burpees, or anything similar, at least for a while.


Use knee ice packs. Cold therapy reduces the blood gush significantly to reduce swelling and inflammation. It also acts as a local anaesthetic that numbs the sore muscles and sends fewer pain signals to the pain.


Compression is another tactic highly effective in reducing swelling. Use an elastic bandage or compression wraps to boost oxygenation of the area and get down inflammation.


Keep the injured area above chest level to bring down inflammation and combat redness while resting. You may even resort to OTC medications, including NSAIDs like Ibuprofen.

For proper healing, invest in professional-grade, quality ice wraps for knees for proper and even distribution of the cold therapy. Order now from our online inventory or browse to shop by injury.