Breathe SB

I’ve been hitting the pavement for 30 years without any major knee injury, and today I’m sharing what has been working for me to keep them healthy. Whether you’re a seasoned marathoner or a weekend jogger, these tips will help you stay injury-free. Fun fact: I decided to write this post on a day I was dealing with knee pain for not stretching enough. So the foundation of any tips would be stretch those knees! So checkout the following tips to help you keeping your knees happy.

1. Rest and Ice: Your Best Friends

After a tough run, your knees might feel a little inflamed. No worries! Just rest up and ice those knees. Grab an ice pack (or a bag of frozen peas) and wrap it in a cloth. Apply it to your knee for 15-20 minutes every few hours. Trust me, it works wonders!

2. Compression and Elevation

Keep the swelling down with a good compression bandage or knee brace. And when you’re chilling on the couch, elevate your leg on a pillow. It’s like a mini vacation for your knee!

3. Gentle Stretching and Strengthening

Stretching is crucial. Start with gentle stretches for your quads and hamstrings. Once your knee feels better, add some strengthening exercises to stabilize those joints. Think squats and leg lifts.

4. Heat Therapy: Warm Up the Muscles

When the initial swelling goes down, switch to heat. A warm compress or a hot bath will relax your muscles and make you feel great.

5. Anti-Inflammatory Diet: Eat Your Way to Health

Load up on foods that fight inflammation. Think salmon, walnuts, turmeric, and lots of fruits and veggies. Your knees will thank you!

Bonus Tip: The Power of Breathing

Breathing right can do wonders for knee pain. Here are a few techniques:

• Deep Breathing: Sit or lie down comfortably, place one hand on your chest and the other on your abdomen. Breathe deeply through your nose, letting your abdomen rise. Exhale slowly. This calms your nervous system and reduces pain.
• Box Breathing: Inhale for a count of four, hold for four, exhale for four, and hold again for four. Repeat. This keeps you calm and focused.
• Progressive Muscle Relaxation: Tense a muscle group as you inhale, then release as you exhale. Move through your body, and feel the tension melt away.

Something I love: At least twice a week I drink anti-inflammation teas that help me with my post-run recovery. This turmeric one is my favorite. It’s from a line of teas we purchase at a mom and pop store in Morro Bay, CA.

Putting It All Together

After a run, rest, ice, and elevate your knee. Do some deep breathing while you ice. Later, switch to heat therapy and some gentle stretches. Add in box breathing to stay relaxed. Eat a healthy, anti-inflammatory diet, and use progressive muscle relaxation to unwind.

*If you want more info on runner’s knee pain, I recommend the following video from the Global Triathlon Network. !