What should I do if my knee hurts after exercise

There will be pain after knee exercise. We must first identify the cause so that we can know how to treat it effectively. If it is tendonitis, it can be relieved by ice or pressure bandage. If it is runner's knee, then you need to pay attention to your running method.

1. Tendonitis

If you increase your mileage or intensity in a short period of time, you're overusing your knee, which can cause tightness and inflammation around the tendon. This overuse is called tendinitis.

Tendonitis problems are usually relieved with rest, ice, and compression bandages. Exercise physiologist and registered physical therapist Scott Weiss recommends eccentric exercises.

2. Runner’s knee

"Runner's knee" is similar to iliotibial band friction syndrome. Runners feel discomfort in the knee cartilage and mild to moderate pain during exercise. Runners with runner's knee experience knee pain when walking up and down stairs or when sitting for long periods of time.

Experts recommend hamstring stretches and leg raises. These post-run stretches help your legs become stronger and prevent mid-run pain.

3. Meniscus tear

The meniscus is located on the medial and lateral articular surfaces of the tibial plateau. Its function is to increase the stability of the spherical femoral condyle and the tibial plateau. A shaky bending motion or a fall can cause a meniscus tear. This usually causes mild knee swelling and pain when you bend the knee.

The only treatment for a confirmed meniscus tear is to see a doctor, who will usually order an MRI. External tears can heal with rest, but severe tears may require surgery.

4. Anterior cruciate ligament/medial collateral ligament tear

Ligaments can be torn for many reasons, such as twisting the knee inexplicably (falling on the grass while running) or being stopped suddenly. The anterior cruciate ligament connects the femur and tibia on the outside of your knee; the medial collateral ligament performs the same function on the inside of your knee.

Generally speaking, recreational runners rarely experience ligament tears. If you hear a loud pop, feel sudden and intense pain, or you can no longer bear weight on your leg, you most likely have a torn ACL or MCL. At this time, you should see a doctor as soon as possible to find out the best treatment and recovery plan.