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Calling ITBS sufferers
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I had been out for 2 cycles during the last week too and didn't feel anything whilst I was cycling. The pain this time feels like it is inside the actual knee as well as on the outside.
I think I am going to have to rest for a month and see what happens...people keep saying to me "you've done one marathon..when are you doing your next" and I keep replying "I've built my mileage up from 5K to Marathon and I have decided that the 10k is my favourite race so I'm sticking with that" anything more and I seem to get too many injuries even though I do all the exercises, strengthening, stretching, cycling etc...I'm babbling again...sorry - just frustrated.
It could also be your patella malltracking so maybe do some straight legs raises to strengthen your quads as well but you do deserve a decent rest. Just carry on with the cyclng and return to running when your body is ready.
ITBS On you tube!!
I'm still running. My physio says I'm okay if I'm running within the pain threshold. I'm doing the Silverstone 10k next week so that should be a good test.
My knee is as painful today as it was the Monday/Tuesday after the marathon so I think I have done more damage than originally thought - I will still have the months rest and see what's what then. Decided not to cycle today so as not to aggrevate it any more.
What did they say after the mri?
i am planning on cycling between runs, theory being cycling will strengthen up the knee better,
I also believe that when I was badly anaemic (haemo level was 8 and ferritin stores were 0) prior to this injury that this didn't help and perhaps my injury recovery rate was just alot slower than it should have been plus I was still trying to run through it :-( Anyway, I will let you know if it has worked....
I take the following every morning:
High strength cod liver oil
Glucosamine and chondroitin
Multivitamins with iron and minerals
Echinacea (take this for a month every other month).
I had an MRI last month on the leg that was originally injured, but they said it was fine. It still clicks at the back of the hamstring but they said it is nothing to worry about.
I have the same pain this time but in my left leg, but a bit more intense and more in the actual knee rather than on the outer side, so I'm taking another month off and see if it settles like the right leg did. fingers crossed.
I have given up any though of running long distances again (over 10 miles ish) because I just end up with problems that put me out for too long.
Good luck and hope you are up and running soon.
Edwina - would be nice:O) whether it is beneficial or not:O)
Anyway, sorry for rambling on but I am meant to be doing a 3.5 mile leg of a relay on monday and was just wondering if you guys had any advice? I've also been offered a sports massage by a different person (a massage therapist rather than a physio) so I think I'll give that a try.
When I first got my injury I kept running through it and having the odd week off but it just didn't have time to heal. I would advise one month off. That means no impact sport but plenty of strengthening exercises.(I'm no sports specialist - this is just from personal experiaece)
If you cut and copy the link below you can click on the exercises and print them out - they seem to work for me:O)
http://www.med.umich.edu/1libr/sma/sma_knee-ili_rex.htm
Ferdy - just a note, but my physio said not to cycle but just swim (not breaststroke) or pool run. We all seem to get different advice though, so might be ok for you.
By the way, am also anaemic and have low blood pressure.. Maybe there's a link??!
I got ITBS in my final training run before my first marathon as I was new to running and had never heard of it. With the right treatment and advice from my physio completed a half and a full marathon with no recurrence 9 and 12 months later and a further year on still do not have any problems so it is an injury that can be cured with the right treatmen
Edwina - I remember some time ago your physio told you you weren't 'made' to run long distances? Does she still say the same now you are doing thoses distances?
I've no plans to train for a marathon and it certainly hurts a lot less as my body as adapted.
I printed off that website GTG. There are a couple of exercises on it that I haven't been doing.
Bella - I think I'm going to give the cycling a miss for a while too - just in case! And I've been avoiding breaststroke since my last knee problem anyway - just do a very bad front crawl now.
Nevergiveup - thanks. It's nice to hear a happy ending :-)