Re: pain under below knee &
Quote:
Originally Posted by
SEFTON
should I ice my knee?
Yes. I would also do the following stretches, as it is likely (not definitely) caused by a tight IT band.
http://www.youtube.com/watch?v=aQ7xSCJWa3I
I would probably also invest in a foam roller so you can use it to stretch / massage your IT band:
http://z.about.com/d/sportsmedicine/1/5/V/7/rollIT.JPG
Re: pain under below knee &
That last picutre shows the lady having one foot on the ground. You get alot more pressure (pain) out of having both legs lined together with no feet touching the ground ;)
Re: pain under below knee &
I'm presuming this is for the thigh/hip pain & not the knee?
Re: pain under below knee &
No, its for the knee. The IT band runs down the side of your leg and connects on the outside of your knee. Thats what the lady is stretching. Its often overlooked - stretching it out, particularly post-run can be very important. Several posters on the forum have had/are having nasty ITB related injuries. It can be easy to get and difficult to shift.
That said, pain below your knee doesn't necessarily mean its ITB related. My understanding is that an ITB injury manifests itself in pain on the outside of the knee, not underneath.
Knees are complex bits of kit and it could be one of a number of things - cartilage, muscular, skeletal - its boring advice and a bit of a default opinion I'm afraid, but if its causing you grief you should really get it checked out professionally.
Re: pain under below knee &
Quote:
Originally Posted by
SEFTON
I'm presuming this is for the thigh/hip pain & not the knee?
The iliotibial band runs from your hip to the knee on the outsite.
When it gets really tight the pain can occur anywhere on the IT band really, often ranging from horrendous pain in the knee like a screw driver is being rammed in, or further up around the hip.
Re: pain under below knee &
Hi,
it sound a lot like jumpers knee. its felt slap bang in the middle of the tendon below the knee.
however the sides of my knees do get sore after a race or long training session.
Re: pain under below knee &
Quote:
Originally Posted by
simgreen78
That said, pain below your knee doesn't necessarily mean its ITB related. My understanding is that an ITB injury manifests itself in pain on the outside of the knee, not underneath.
It can manifest itself under the knee as well; I've had both in my time and both caused by a tight IT band. The IT band actually attaches to the tibia just below the knee
Quote:
Originally Posted by
SEFTON
Hi,
it sound a lot like jumpers knee. its felt slap bang in the middle of the tendon below the knee.
however the sides of my knees do get sore after a race or long training session.
Treat the IT band but maybe get a sports massage to see if you can loosen your IT band and quad muscles as well. When I had pain below my knee like yours, I also strengthened the area around it by standing on one leg and doing one legged squats which helped over time - make sure you do both legs though.
Re: pain under below knee &
Quote:
Originally Posted by
Al Fowler
That last picutre shows the lady having one foot on the ground. You get alot more pressure (pain) out of having both legs lined together with no feet touching the ground ;)
Yeah, but it is a woman! ;)
Re: pain under below knee &
Quote:
Originally Posted by
SEFTON
Hi,
it sound a lot like jumpers knee. its felt slap bang in the middle of the tendon below the knee.
It could well be that. Do the one legged squat things that I mentioned above but go up and down slowly so you're working your quads whilst they are lengthening (working eccentrically).
Quote:
Originally Posted by
SEFTON
however the sides of my knees do get sore after a race or long training session.
No harm in trying to loosen your IT band up even if it's not the immediate cause of the pain below your kneecap