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I've self diagnosed ITBS due to pain on the outside of my left knee after running which mainly hurts when I'm bending my knee - up stairs etc.
I would class myself as a new to running person but had done running in the middle of last year which was pain free.
The ITBS started about a 2 months ago when I went out for a run which involved hills and since then I try and stick to the flat. The problem at that time was that the pain continued for nearly a week which at times was unbearable and I had about 2 weeks off from running until I started to slowly work up the distance.
Recently, I have been working on going up to around 10k with no pain after doing 9k for 3 times before doing my first 10k event yesterday. However, ITBS pain has returned and so I would like some top tips from people to try and overcome this.
I have read about stretches that you can do and have tried some, but some web-links on old threads don't seem to work so any up to date links for stretches would be appreciated.
Can I still run at all, or is it best to stop for a time? As I never seem to have pain whilst running and it flared up 2 hours after running. If pain was happening whilst running, at least I would know I should stop.
Another thing which seems to be mentioned a lot is about changing trainers, but given mine have only done 100k, should I look to get some advice from the local running shop to see if they're suitable for me?
I'm also thinking of going to see a physio if that would be suggested?
Any top tips would be appreciated, along with any other information you feel is relevant.
Thanks in advance.