Kev
Are you certain that its your ITB's? Are you happy with the diagnosis? Is the ache under (in) the kneecap or on the outside of the knee? Or is it the bony lump a couple of inches below the kneecap? Outside probably ITB's, under then maybe not. You could just have some patellofemoral malalignment of your kneecap. Often mild cases of this can be caused by a one of the quads being slightly weaker than the rest. To compensate for the kneecap not aligning (due to quads pulling it to one side) a protective cartlidge builds up in the femoral groove. This can then cause friction, numb/dull pain, which can get progressively worse. Do you hear/feel any grinding or friction as you bend a loaded leg?
The pain is on the outside of the right knee and starts as a tightness and progresses to a dull ache and then a more painful ache. Can't say i've noticed any grinding or anything. Hoping that some stretching and glute work will help solve the problem.
ITBS: a bit if an old friend if I don't stretch regularly. Not just the classic ITBS stretches. I give the whole legs and lower back a good work out after every run. My symptoms were wandering aches in/around the knee, settling as an ache on the outside.
For ITB syndrome I'd recommend you get yourself a Dual Action Knee Strap.
It costs about £40 but it is well worth the money.
I suffered really bad last year with ITBS after stepping up the mileage. After reading up on the injury I bought the strap and was able to run again without the pain.
this looks like a good exercise
http://www.sportsinjurybulletin.com/...e-injuries.htm
At Preston Harriers track session last night, we where doing fast laps and then slow laps. The pain was pretty bad whilst on the fast laps but was worse on the recovery laps.
I didn’t tell anyone and just kept going for the duration of the session, until they noticed i was limping on the cool down laps.
I described my pain and they asked me a few questions about it.
Turns out its my Iliotibial Band, i googled it and its apparently a syndrome.
Definition: Pain and inflammation on the outside of the knee, where the iliotibial band (a muscle on the outside of the thigh) becomes tendinous, and results in a friction syndrome by rubbing against the femur (thigh bone) as it runs alongside the knee joint.
So has anybody suffered from this, its no longer a little niggle but actually sharp pain!
Ive took ibuprophen and iced it.
Any advise would be very helpful!
Unfortunately yes. Did it about four years ago when I increased my mileage too quickly. Had a few sessions with a physio getting ultrasound on it whilst doing no running or cycling. After about a month or so slowly (and I mean slowly) started running again, about 5 minutes max to begin with - on the flat, then by the time I'd got up to thirty minutes (about another month ) I could go onto hills. Probably took three months or more to get back.
3 monthsOriginally Posted by Bob
Dear god, all my bloody effort put ive put in in these last few months to be about to go down the drain.
Get thee to a physio!
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