Howdy, Stranger!
Categories
Options
ITB or Runners Knee
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
It has been diagnosed as a pulled hamstring, and I am not doing too much too soon.
The real problem seems to be after running for about an hour, when it becomes very painful and sometimes gives way. I have iced, stretched, am strenghtening and have rested.
Any other ideas would be much appreciated! It's very annoying as I'm now trying to train for the London Marathon in which I had to beg, steal and borrow to get a place in!!
Message to all runners knee ITB sufferers:
I had ITB diagnosed by a physio and given two strethches. 2 WEEKS AND I WAS BACK. Just been out 10 mins ago for 7 mile hard and no probs. i am most grateful to my physio for the advice he gavge me and I would like to share it with everyone on here because I know how low i felt when i had ITB - the guilt i felt not going running and the low self-esteem. THIS WORKED FOR ME:
1. Stretch the ITB - cross one foot over infront of you lean sidewards in opposite direction. hold for 5-15 secs. PHYSIO SAID 4 TIMES A DAY BUT I DID THE STRETCH MUST HAVE BEEN 15-20 TIMES A DAY - this worked for me and stethching this much until you feel just gets it really flexible
2. STRETCHT HE TENDON! Now this is a trickone. Stand back FLAT AGAINST THE WALL - MAKE SURE YOUR LOWER BACK IS ALSO FLAT AGAINST THE WALL BY A PELVIC THRUST MOVEMENT TOWARDS THE WALL. then with your ankles 3 inches from the wall shuffle them in until you can lean to one side slightly and feel the tendon come up slightly. Hold this for 30 secs. Again 4 times a day but i did neaere 20. This doesn't feel liek it strethching too much but it does the business!
3. Sports massage concentrating on strething the ITB. ALSO SELF MASSAGE. Rub from the top of the knee (top and left side of left quad - right side of right quad) UP THE QUAD to strethout.
4. ICE ICE ICE ICE. And a hot bath before strethching at night is great.
I AM FULLY RECOVERED I HOPE - I have been in puerto pollensa (Majorca) this week and I recovered in time to let me run along the beech at sunrise and it was magnificent.
YOU CAN RECOVER. I did it in 2 weeks but im 17, YOUNG AND FIT. If you streth, streth, stretch it looses it and bobs your autine. :-) I hope this works
Kind regards
Andrew
p.s sorry about m shockin 'spelinn' i am doig this in a rush because im very very thirsty after my run!!!! :-) GOOD LUCK ;-)
x
I was diagnosed with ITBS about 12 months ago after increasing my running distances from 2 to 6 miles (over a period of time). After going to the Dr 3 times I was eventually referred to Physio but unfortunately after 12 sessions in which the area was massaged (very painful), ultrasounded and acupunctered (ouch). I was told to rest and stretch (which I did) and eventually I was told that she could do no more for me but to keep up the stretches and I would eventually be ok. Unfortunately this is not the case and occasionally I can be walking a short distance and the ITBS kicks in leaving me limping along the road in agony. I have not returned to my Dr's as his response will be 'if running hurts - stop running' and I find it so frustrating. I'm sure its not the trainers as I have a good pair that were purchased from a specialised running shop on the mainland(I live on the Isle of Wight and we do not have specialised running shops over here)).
I am so desperate to run again, can anyone offer me any help or advice.
I have struggled with aches & pains in my knees since about february.
Because I did not want to miss the FLM I trained on 4-6 Ibruprofen a day.
since the FLM it is really only the last two weeks that I have felt recovered enough to start reasonable plodding again.
3 runs a week ,total 25-30 weekly mileage.
This sunday morning I ran 6 & started with a few aches in my knees that got worse the further I ran .
I only just made it home & had to sit down for about 1 hour because of the pain in my knees ,they were both badly swollen to the point that when I arrived home my wife noticed how badly swollen they were just by looking me up & down.I am still limping today & taking Ibruprofen will only just take the edge off the pain in both knees,both still slightly swollen.
Can anyone make any suggestions ???
I have booked to see my GP in a weeks time.
Never had a video gait check done but two running shops both agree on a neutral gait & I run in good quality shoes,nimbus gel 6 up to FLM & nike pegasus since.
Do you just tape the paper to the insole by wrapping it around the top and bottom of the insole. How did you stop it jsut falling off? What do you use now (presuming you don't use the YP)
Cheers
Rob
Hi, I have had an ITBS problem for some time and have now got orthotics that seems to be helping the situation. The reason I am mentioning this is to say that I know what the pain of this feels like. My boyfriend was diagnosed with the same thing by the physio and has been doing sensible things to lessen the pain. (Stop running until it subsides, ice-ing...) however I'm a bit concerned becuase his knee has swollen up quite a lot which I have never experienced. Is this usually associated with ITBS or is this likely to be something different? Also he hasn't run for 8 days now and is still having a lot of difficulty walking.
Any help would be much appreciated
Thanks Calli
ITBS is the work of the devil!
Got it in Jan and rested when I had a holiday in Feb. Coming back into training it niggled slightly but touch wood <touches wood> it's ok now. Just soooo paranoid about it coming back.
Unfortunately I found rest is the best healer but doing the other stuff does help. I say unfortunately because there is no quick cure which is so frustrating having to cut down your training. Grrrr....
hello
I am david and i had last year two operations because i had ITBS. after the operations i started to strenght my legs, a lot of stretching and now i can ride the bike like the old days but i feel that my knee isn't 100%.
my problem is that i'm afraid to start to run because everytime when i run i have a bad feeling that it would happen again because i feel pressure when i run .
i ran 30 minutes and it was easy but there was a lot of pressure so i stopped and i spend more time on the bike because when i ride the bike i don't feel pressure
what can i do to lose the pressure ? should i lose weight because i gain 10 kilo's
my tip for itbs :
strength your quads use the foam roller and do not give up i have now 2 years problems with my knee and now i'm 90%recovered it is difficult but stay positif
i just do not know how to start running again it think it is because i fear that it would happen again
so if you have questions i know a lot about itbs and i can help
CALLI
if he runs 10 minutes and the outside of he's knee gets swollen after a couple of minutes i think that he needs to see a dokter to operate hes knee
i did that because i had difficulty with walking and everytime that i start to run after 10 minutes my knee was swollen so i needed an operation