If you're experiencing runner's knee, first figure out when the pain is occurring. Experiencing light pain or soreness for a while after a run might be something you can manage with icing and anti-inflammatories, like ibuprofen or Advil. But if that doesn't help, or if the pain is worsening as you run, "that's a good sign that you need to take one to two weeks off and let everything rest," Dr. Pandya says. Continuing to run on a potential injury, especially one that may be caused by overuse or poor form, will only exacerbate the problem.
While you're resting your knees, take the time to see a doctor about the pain; they can tell you with more certainty what exactly is causing your runner's knee and what you can do to treat and prevent it. (More on that ahead.)
You may also need new shoes, Dr. Pandya says. Experts recommend replacing running shoes or trail running shoes every six months or 300 to 500 miles to prevent injuries, of which runner's knee is only one; you might also be at risk for shin splints, plantar fasciitis, and foot pain.
