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Hi all, I got back into running about 4 months ago to train for a 10k race I completed in early October. Following that, I started running with a club and have been going on some pretty long runs with them twice a week, as well as the 5k Parkrun on Saturdays.
Last Tuesday I went on a long run with the club and pushed myself too hard, especially running downhill too fast. We were doing efforts and probably ran around 13k in total. Towards the end of the session I noticed a pain coming from the side of my right knee. I continued to the end (about another 2/3k) and stretched out afterward but the following day the pain was back with avengence!!
I took 3 days off, icing and resting the knee and it felt better by Saturday. I decided to go to my local Parkrun but unfortunately had to drop out after about 3k as the pain in the side of the knee returned. After lots of research online I'm pretty sure it ticks all the boxes for IT band syndrome. The pain always comes from the side of the knee, and is especially prominent when going down stairs or bending the knee.
I've designed some stretching and strengthening exercises (i.e. squats) to try and help and bought a foam roller to help relieve strain in the IT band. I also think it's time I purchased some new shoes as the Nike Airmax I am using at the moment are so old I can't even remember getting them... I use gel insoles in my shoes too, but these are just something cheap I found on eBay and probably don't compensate for how bad the shoes are.
I suppose I am looking for advice from other members here based on my experience.
Fortunately I work for the NHS so I believe I get access to a free staff physio, so I will attempt to organise an appointment with them soon. Any help would be much appreciated, I'm so disappointed I have had to stop running just as I was getting back into the sport and improving my fitness.