Hello I was well underway with training for my first half marathon when nearly 2 weeks ago ??I felt the twinge of the dreaded ITB Syndrome pulling I the side of my knee.. I have had this issue before (about 6 years ago I switched from swimming to running without a steady build up) so initially I thought I could continue my training but with a heavy focus on stretching and foam rolling (hadn't reaaaally been stretching much before - bad, I know!).
However, when I tried a lying stretch with a belt I realised I was hyper extending my knee into the stretch (I'm hypermobile in almost all my joints) and so I tried to correct this by slightly bending my knee. This is when I felt a bad burning sensation in my knee and the pain got worse thereafter, initially just in the left side and eventually spreading to the right (from overcompensating I'm guessing). So I started foam rolling 2-3 times p/w and stretching my IT Band 2-3 times a day. I also went for a sports massage at my gym.
I gave it nearly 2 weeks with no running, cycling or conditioning for my legs and my knees feel much better, I've been back out on my bike without any pain. I have also shelled out on a new pair of proper trainers to correct my over pronation and I was wondering how I am best to go forward with training for my 1/2 marathon (which is in 5 weeks)?
Please excuse the essay, didn't want to miss anything out!