How long should i wait to start running again after hurting my knee?

Question

About 2 weeks ago i started have a really sharp pain in my right knee. Since then I've only gone out for one run and my knee was really bothering me. I haven't ran in about a week and a half. My knee feels fine right now but I'm afraid it's going to start hurting again and i don't want my Cross Country season to be ruined. I would prefer to not see a doctor because i already have and they didn't help much. How much longer should i wait to start running again? (I'm hoping to start running on Monday)

And i would also appreciate any tips on how to help my knee feel better (like exercises)

Thanks

Answer 1

i had runner's knee, obviously something runners get most often and more often female runners

this happed to me because i overused my quads and under used my hamstrings so they got tight, i'm not sure what you have but try stretching hamstrings, quads, calves.

YTour shoes may also be bad invest in a good pair that will last a little longer and are fitted to your foot, this helled alot, also try wear ing a knee brace and iceing, it healps

i had knee pain really bad 4 years ago, went to physical therapy, i still do these things i mentioned, and i always stretch!

good luck with your season, feel better!

Answer 2

I would suggest that you alternate using a warm compress, wrap a hot towel around knee and ice on your knee. Do this 3-4 times a day.

Elevate your leg above you heart when you are resting in the evening. Gently massage the area around your knee each day.

The purpose of heat/cold, elevation and massage is to increase blood flow. Increased blood flow contributes to faster healing.

Do not start an exercise program now. You do not know if there is a problem, how bad it may be or what is causing it. Adding exercise without that information could very well create problems.

Go running as planned on Monday. If you experience even moderate pain stop running and see a sports medicine doctor. A good doctor will determine the problem and provide you with a therapy plan.