Unfortunatly it is probably all that effort in last couple of months that has caused it.
Search the forum as there has been loads of advice on ITBS.
Everyone is different and gets it for different reasons, pronation, overuse etc etc.
I managed to get away with a drop in training, no long runs for a month and LOADS of stretching throughout the day. Others need to stop completely and rest.
Well it started after the Roaches Fell race on the 9th of Nov (i think it was then). I fell coming down shutlingsloe and my knee hit a rock so i dont know if it was that that started it.Originally Posted by AJF
I was shown the different stretches for it last night but it hurts when i stretch it so i think i should just stick to icing it for now until its less tender.
Last edited by Al Fowler; 26-11-2008 at 02:49 PM.
How much is a physio session these days?
£30 quid a session usually a bit more for initial session - but think on - you only have one body (and you want to be able to give it lots of abuse).
i got this upping my milage too quick, it came on half way round hanging stone leap LDWA event - i had to finish doing a strange straight legged (well 1 leg) hop run thing
fortunately for me this was week before a 2 week holiday in spain - did some road biking (it even seemed to help! - but got a bit sore when i over egged it a bit - so try cycling and see if it helps/hurts - everyones different).
here is an extract ifrom an email i sent my mate (based on personal experience, internet research and no professional qualification whatsoever)
stretch, stretch and stretch,
i did a lot of icing, but i think over icing can upset
your knee a bit as well (i.e. reduces inflammation but
stiffens up surrounding muscles)
some sources even advocate warming before bed!
those stretches i showed you
(1)- IT band (standing with legs crossed bending
forward and leaning slightly towards back leg)
(2) -sitting on floor- which ever buttock you're
going to stretch you can either stretch the other leg
out in front of you or bend your heel to your bum -
then for the leg you're stretching - with your knee
bent tight and pointing up, cross your stretching leg
over and put your foot on the floor next to your non
stretching thigh.
(3) sitting on chair or squatting on one leg, place
foot/outside ankle of leg you're stretching onto knee
of other leg with knee dropped out to side. you can
push knee down with elbow and lean forward.
The stretch in figure 4, in the second link, doesnt
work for me unless i slightly flex the leg i'm
stretching. if i am stretching my right leg, i stand
sideways to the wall touching the wall with right
palm. i cross my right leg behind my left leg, then
supporting my weight a bit on the wall drop my hips
towards the wall. i feel more stretch when i slightly
flex my right knee. when you're in this position you
can stop leaning on the wall and get even more stretch
by bringing your right hand and arm over your head in
a stretching your side stylee.
STRETCH BOTH SIDES!!
stretch when you're slightly warm
if you do any of the hip abductor exercises be
slightly warm if possible and stretch after
the starting position for the exercise in the first
link,
-stand sideways on step with non affected leg off edge
of step and knees straight
- allow non affected hip to drop
-now slightly flex affected knee and bring weight onto
inside of the foot
even before doing the exercise movement this is a
really good stretch and you can reach your hand over
your head and lean to increase it.
http://www.sportsinjurybulletin.com/...e-injuries.htm
http://www.aafp.org/afp/20050415/1545.html
http://www.anaerobic.net/runnersguide.html
- you can self massage the side of your thigh with
your hands, or with a rolling pin (bit small and
painful), with a roller (which i didn't have so i used
a metal sig bottle) - with rollers you put roller on floor and roll yourself on top of it!
- i also massaged my buttocks a bit, whilst lying on
my side in bed - which is all a bit odd - but seemed
to help
- i read you shouldn't massage in the immediate knee
vicinity as its an inflammatory condition - and its
all a bit angry and massage there ain't going to help
anyway sorry for this stream of consciousness essay!
i also found i could cycle (and not only that but it
seemed to help a bit)
ok enough stuff, hope this helps a bit (i would go
into the toilets at work and stretch when i needed a
break from my computer), could also be found standing
on steps by bemused people at work wondering why i was
gyrating in the stairwell.
Thank you very much indeed ratfink. I thought it be best not to quote your post as its rather large.
Some helpful info there.
I just tried massaging my leg and it feels really good, i haven’t tried rolling myself on a rolling pin yet though hehe.
I have stretching many times when ive been at uni, standing in the corridor waiting to go in for a lesson, people look at me weird as im stretching my hamstring haha.
As for cycling, ive got a 3 mile ride to Sainsbury’s tonight and so ill have another 3 miler back. I usually ride like a "nutcase" as my dad describes it so i may have to slow it down abit. I'll post when i know how the bike feels. That may be a good alternative if ive got go rest for a while as it would drive me mad not being able to run!
Thanks alot.
Last edited by Al Fowler; 26-11-2008 at 03:22 PM.
Depends where you go Al - if you can get down to the same one as me (bus stop outside it!) It's £30 for the 1st session then £27 after that.
They also see NHS patients now but I'm not sure where their referrals come from - I can ask??
Thank you.
Well im guna try everything ive been suggested to for now as i dont really have the pennys to go to a physio just yet.
If its not getting any better after a while, i'll go.
Whats your physio called Em, and where about is it?
Hutton - I'll text you the details
Ok, cheers!....dam....ive left my phone in my room...,..ill have to hobble up and down stairs...
Not right NOW....strewth boy - calm down!!
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