1️⃣ Pain around or behind the kneecap during or after running.2️⃣ Swelling or tenderness in the knee area.3️⃣ A grinding sensation or popping sound in the knee.4️⃣ Discomfort when going up or down stairs or sitting for prolonged periods.
If you're experiencing any of these symptoms, it's important to take action.
Rest and give your knees a break. Avoid high-impact activities that aggravate the pain.
Ice the affected area for 15-20 minutes several times a day to reduce inflammation.
Stretch and strengthen the muscles around your knees. Consult a physical therapist for guidance.
Consider using orthopedic supports like knee braces or patellar straps for added stability.