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My last run was mid Jan and oh boy it was a pianful run due to picking up severe ITB. I have moved county within the last month and i have a doctors appointment later today to request a referal to the physio. Over the last two months i have been using the foam roller,doing stretching exrercises,compression and ice as well as stretching the glutes. 3 months down the line i still experience pain when just trying to walk. The pain shifts from the back of the knee,to the side of the knee,to the qaud and hip.a few days ago i was playing football with my son,ran 3 steps and my leg was severly painful for the rest of the day.
My questiions are as follows:
- what time frame should i be looking at regarding recovery?
- is there anything else i can do to speed up the recovery?
I appreciate any help regarding this as i dont go one day without thinking of running and i have been sidelined for almost 3 months now and it is getting me down!