by coach Matt Russ

Having sore knees after a long run or ride is a very common condition. Although the constant pounding and impact of running is often more detrimental, long cycling rides can cause a similar effect. The cartilage under the knee cap becomes inflamed and leaves a general feeling or soreness, especially when going up or down stairs. There is not sharp pain or local pain that could indicate a more severe injury, and it usually dissipates by the next day. You may feel this inflammation more after you run or ride a hilly course. Treating this inflammation directly after training helps speed the recovery process. Many athletes take NSAIDs (non-steroidal anti-inflammatory drugs) such as Aleve or Ibuprofen. Although these drugs are effective they do have side effects and are a leading cause of emergency room visits. I have found that icing your knees after a work out is an effective recovery technique and far more comfortable than ice baths. Post work out place two gel packs in a thin towel or use ice packs in freezer bags ( I recommend the gel packs) directly in your knee caps for 15 or 20 minutes. You can repeat this several times. You may be amazed at how much better your knees feel after icing them.

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com