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Al - for me to make that top one work i have to slightly flex the knee of teh leg i'm stretching.
The second one is quite good
By far the best I've found is the one wher you cross your legs, bend forward as if to touch your toes (or reach towards them) - then reach towards your back foot. i'll try find a picture.
Thankyou very much, i will attempt it now. :D
It depends a bit on your flexibility to what extent it works... mind you, the IT band is a b@gger to stretch, as there isn't much stretcheable tissue to it... so you won't feel it as much as you'd feel a muscle stretch. Mind you, you should not feel it in your lower back. Try doing it in front of a mirror or glass pane, so you can see if you are bending sideways ok.Quote:
Originally Posted by Al Fowler
That one Ratfink posted is a good one, if that works better for you, do that Al!
Hi
Sorry to hijack the thread a little but I have a similar pain and was wondering how I work out whether the problem is with the ITB band or if it is 'runners knee'
I am planning to go and see a consultant at a Sports Injuries Clinic but I may not be able to go for a few weeks and wondered if there was something I could do in the meantime. If I could try and work out whether it was 'runners knee' or something to do with the ITB band that would help.
My problem comes on when I run downhill and the pain is on the outside of my knee and seems to affect the lower part of my leg. It is only in the right leg which is odd as I assumed it would affect both legs. I know that pronation, different leg length etc can affect which leg it is in.
Thanks
Richard
I was diagnosed at my club training session by all the other runners 'ooooing' and 'aaaaaaahinh'.Quote:
Originally Posted by Richard36
My pain hursts whether im running fast or slow, on the flat, uphill or downhill.....for the next few days after a run, even walking is really painful......i think im going to be posting on 'todays resting' alot.
some people use the term "runners knee" for patello femeral thingy (that i can't spell) some refer to ITBS as runners knee.Quote:
Originally Posted by Richard36
one thing that might indicate ITBS, is if you sit on a firm bed or table with your feet hanging down, lie back hugging your good knee to your chest, if you bring your "bad" leg inwards (with the foot still hanging down)- or even better get some one to push your knee in wards - if this exacerbates your pain it might be ITB (but you prob need a proper diagnosis).
I have had this in varying degrees for almost 12 months now, its never really been painful enough to stop me running but..... I have been resting down for periods of a few weeks every now and again and just doing cycling and swimming.
I then wait till it gets a bit easier and get back to running again, I never build up to more than twenty miles per week and can get by pain free on 5 or 6 mile runs even fell races as soon as I try to get a long run in, it seems to go a lot worse
I do realise from these posts that I am not doing anywhere near enough stretching and looking back over my diary I have never had a totally excercise free period during the weeks when not running I have been walking, cycling and swimming.
At the moment I am sort of managing this which is not ideal, I'm currently in a period of letting the aching die down and waiting for the shooting pains to stop before I start building back up again. I am stretching more though.
It never gets to the point where it stops me dead in my tracks when out for a run its never been that bad. Its jsut a pain that I have never had before. I just seem to get slight shooting pains on the downhills and then achey and clicky for a few days.
If I was totally hardcore I would just keep running on it and having a few days off and trying again and just putting it down to a problem that I will always have and just get on with it. Not sure if it oculd have long term effects on the pattella though
I'm contemplating having a layoff everything for a few months (something I have not done) in the hope that I can finally shake this thing rather than just putting up with it and never getting a good run of training in.
My question is should I be having a period of complete rest ie stopping doing everything for a few months or am I doing the right thing keeping trying to run on it.
Advise, experiences please.
Cheers
Jamie
Jamie, good to speak to you on Saturday. I meant to ask if you've ever had any physio on your actual knee(s). I had some on mine last summer and it seemed to improve that horrible clunking/grinding sensation you describe greatly. I've seen reference to self-massage on the web too (fnarr, fnarr!), where you can manipulate the soft tissue around the knees to free things up.
I've been doing calf stretches, ITB stretches and squats to strengthen my quads virtually every day for 6months and it has helped. I think of it as almost a life-style thing where you need to find some time for your excercises every day. Good luck pal! :)
Andrew
I had ITB problems a while ago. I found that doing regular stretches really helped solve the problem. Didn't need physio, just took a bit easy for a while. Apparently it can also be caused if you have weak glutes. If you lay on your back and lift your leg and you can feel your hamstring engaging before your glutes it probably means your hamstring is working overtime and this can contribute to causing the inflamation and friction relating to ITB...I think stretching is just a good habit to get into. My dad never used to stretch and was often injured. Now he stretches everyday and seems to have longer periods between injury eventhough he's running harder and further than previously...
Also, I started playing hockey which involves a lot of sprinting and direction changes. Sprinting exercises really helped strengthen my muscles and...touch wood...I've not had ITB problems since I started hockey. Obviously not recommending sprinting whilst in pain, but once the pain starts to ease off it can't hurt on the strength front...!!