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Hi Moscow, sorry to hear about your ITB problem. I had this training for my first marathon in 2005 because I was new to distance running and did not know the mechanics of the lower body. I saw my doctor and a private orthopedic consultant neither of which knew what the problem was and had an MRI scan - Total spent £800. I was told to see a physio who found the problem in 5 minutes so went once a week for 6 weeks. ITB is caused by week glutes which make the ITB tight so I was given glute strengthening exercises and shown how to stretch the ITB. The treatment I received was ultrasound and acupuncture in the ITB. I think the acupuncture may be as painful as the roilling pin.
After all this I had not run for 10 weeks but started gradually and have not had an ITB problem since so it is fixable with the right treatment and exercises. Good Luck.
whilst scouring the net for a solution for my continuing pelvic rotation and knee pain i found some interesting literature. It shows that forward pelvic tilt and generally bad posture can assist in overprontation and most types of knee pain from itb to jumpers knee, its has made me think as to how my posture could have influenced my knee and pelvis problems, anyway have a read and hope it helps in any way, also iv found a web site that helps with a good efficent running posture.
Wow, thats a good assesment Charles. I hope you progress well.
I have increased the weights at the gym for my leg exercises and this appears to be working as I have been getting less pain and recently got a pb in a half marathon.
Ok Chris, here we go. I do weights 3 days a week on alternate days to running and they include upper body in the same workout as well.
3 sets of 15 reps leg press on 60kg.
3 sets of 15 reps adductor (I can't remember exactly what it is called but basically you have your legs straight spread out wide and push in until they touch) 3 sets of 15 reps on 50Kg.
3 sets of 15 reps half single leg squats with no weights but use a wall to help keep your balance.
3 sets of 15 reps lunges carrying 7.5Kg weight in each hand.
3 sets of 15 leg extensions on 35Kg
3 sets of 15 hamstring curls on 45Kg
All this and upper body and adominal / core strength exercises takes about an hour with a 10 minute warm up.
I do feel a bit of pain in the Patella like I do when running but it does not last. My physio said you have to strengthen the muscles that support the knee and these exercises are doing that. I plan to increase the weights further because I noticed an improvement within 3 weeks of the last increase.
Hope this helps.
I developed Patellar Tendonitis years ago after my ACL reconstruction op and they used a piece of the Patella Tendon as the graft. I was so eager to get back training I took short cuts I hadn't recovered properly I was back racing Road and Fell in less than 8 mths It wasen't long before I developed Patellar Tendonitis. I was on and off running for the next 18 mths untill I bought myself one of those Patellar Tendonitis strap. I cant remember what they are called its just a small simple strap that goes around the bottom of the knee cap to keep your Tendon stabile.
I've haven't had much problems with the Tendon since.
Thanks Charles the worrying aspect of your history is that despite the eccentric exercises you still get pain whilst running. My physio is massaging the area to break knotted fibres in the hope they realigne as they heal and I feel worse after it.I will stick with it for a few weeks and assess progress.The trublesome area is under the main ligaments which protect it but as I run they seem to rub over it and irritate it.
Good luck with your recovery.Dewi does your problem sound similar to mine?Do you think its the strap or the eventual effect of the op thats doing the trick?
2old The strap has done me world of good I dont need to use anymore only on occasions when my tendom feels inflammed when i've been doing a lot of running. If I had known then what I know now I wouldn't of let them use the patella tendon as a graft although it is the form of graft.
I've had tendonitis in both my knees for about 3 years now, i tried physio, orthapdeic inserts in my shoes and electro therapy and friction therapy and the best way of treating it in my opinion (besides medical procedures, like ultrasound injections, which aided me in getting rid of it to an extent) is icing it daily with the application of dyfene anti inflamitary gel. I've also found that weight exercises such as deep squats and one legged leg press help strengthen it up and plenty of hamstring weights like dead lifts and leg curls, stay away from the leg extension machines and lunges, also plenty of hamstring stretches before during and after exercises, followed again by icing and dyfene.
Hope this helps, I know how frustrating it can get.