Illiotibial Band Syndrome ITBS

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Originally Posted by hopey

Get a foam roller!

I roll on it 3 times a days. The first few times it hurts like hell, but everyday it gets a bit easier.

Within a week I was out running, all though it was only a couple of miles with no descent. 5 weeks later I'm out running almost back to normal.

I'm still rolling 3 times a day to help stop the problem coming back.

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I've been using my multipurpose length of scaffolding :eek:. Maybe I should just do it more often?

You say 3 times a day, is that 3 sets of 10 or something?

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Originally Posted by southernsoftie

I've been using my multipurpose length of scaffolding :eek:. Maybe I should just do it more often?

You say 3 times a day, is that 3 sets of 10 or something?

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I do 100 rolls on each leg each day - in one go.

'Up...and down' counts as on.

I break it into 25 on each side though.

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Originally Posted by southernsoftie

I've been using my multipurpose length of scaffolding :eek:. Maybe I should just do it more often?

You say 3 times a day, is that 3 sets of 10 or something?

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Yes 3 times a day for 20mins, really focusing on the places where it really hurts!

My knee has taken to clicking when I flex or extend it.

I take it that this is all part of the ITBS injury process? :confused:

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Originally Posted by Danbert

My knee has taken to clicking when I flex or extend it.

I take it that this is all part of the ITBS injury process? :confused:

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Ive not had clicking, but i get pain all over my knees.

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Originally Posted by Danbert

My knee has taken to clicking when I flex or extend it.

I take it that this is all part of the ITBS injury process? :confused:

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Yes mine clicks, but after stretching it doesn't seem to do, so I think it could be part of the problem with mine.

quick Q re. this ITBS: is it always pain down the side of the kneecap? i.e., if the pain is down the front, it probably isn't this?

I know I've some sort of kneecap cartilage problem - but am confused about the balance between resting it and exercising it back to strength: ie., if the exercise brings on the twinge, then how do you know you're not doing it more harm than good?

If it's a case of running through the pain, I can do that, in fact would rather do that than fannying about with stretches and what-not.

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Originally Posted by ZootHornRollo

quick Q re. this ITBS: is it always pain down the side of the kneecap? i.e., if the pain is down the front, it probably isn't this?

I know I've some sort of kneecap cartilage problem - but am confused about the balance between resting it and exercising it back to strength: ie., if the exercise brings on the twinge, then how do you know you're not doing it more harm than good?

If it's a case of running through the pain, I can do that, in fact would rather do that than fannying about with stretches and what-not.

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Have you actually had your knee problem diagnosed as caused by ITBS ZHR? If it's Runner's Knee you'll need to at least cut down the mileage for a while. It took me a year to shift it and that was with daily strengthening excercises :)

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Originally Posted by Derby Tup

Have you actually had your knee problem diagnosed as caused by ITBS ZHR? If it's Runner's Knee you'll need to at least cut down the mileage for a while. It took me a year to shift it and that was with daily strengthening excercises :)

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no I've not, and yeh, I know, I should just get to the physio! :o

Is ITBS = 'runner's knee' then?

I've had this kneecap pain before, and if I remember right what the physio said last time, it is to do with having a tense / stiff outer thigh muscle turning the kneecap through the stride

but the pain is very specific this time: down the front (i.e. shin-wards) of the kneecap when straightening the leg on a stair or steep ascent. It's got better through rest - but just wondering if I'm being stupid to have a crack at duddon ...

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Originally Posted by ZootHornRollo

no I've not, and yeh, I know, I should just get to the physio! :o

Is ITBS = 'runner's knee' then?

I've had this kneecap pain before, and if I remember right what the physio said last time, it is to do with having a tense / stiff outer thigh muscle turning the kneecap through the stride

but the pain is very specific this time: down the front (i.e. shin-wards) of the kneecap when straightening the leg on a stair or steep ascent. It's got better through rest - but just wondering if I'm being stupid to have a crack at duddon ...

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ITBS is different to Runners Knee and your symptoms don't sound like Runners Knee. There you have shooting pains going down stairs or on down hills. Classic one is getting out of a chair too and pain coming on. I'd see someone asap re your problem and ideally before Duddon ;)