Knee pain advice
MeanderingMammal
Posts: 7,866 Member
Since running a trail half two weeks ago I've had a bit of pain on the outside of my right knee. The symptoms kick in if I'm sitting for any length of time, after a three hour meeting last week I could baely move, or sometimes when I run. Last night I made about 4km before it started, then I had to walk back for a couple of Km.
It feels as if it's tendonitis type of pain, mainly on the outside, so possible IT band, and a little at the top of the calf. Unfortunately if it is IT band then all my options are limited; cycling, rowing, swimming.
Up til now it's been rest, as much as I can, and Brufen gel. Given the lack of progress I might have to go to the minor injuries clinic at the local hospital.
There is probably a form issue that I need to resolve. My right foot splays out after the recovery phase of my step, particularly when I'm tired. I overpronate, but this seems to exacerbate the effect of that. I have broken that ankle quite badly in the past.
So two questions I suppose:
Does this sound like IT band syndrome, or potentially something else?
What drills can I use to try to mitigate the splay?
Thanks
It feels as if it's tendonitis type of pain, mainly on the outside, so possible IT band, and a little at the top of the calf. Unfortunately if it is IT band then all my options are limited; cycling, rowing, swimming.
Up til now it's been rest, as much as I can, and Brufen gel. Given the lack of progress I might have to go to the minor injuries clinic at the local hospital.
There is probably a form issue that I need to resolve. My right foot splays out after the recovery phase of my step, particularly when I'm tired. I overpronate, but this seems to exacerbate the effect of that. I have broken that ankle quite badly in the past.
So two questions I suppose:
Does this sound like IT band syndrome, or potentially something else?
What drills can I use to try to mitigate the splay?
Thanks
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Replies
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Go to an ortho.
I don't mess with my knees/ankles anymore. I put it off and tried figuring it out myself. Turns out I had PF syndrome and was in physical therapy for months fixing my knees. And because I was a klutz as a kid, I have a build up of scar tissue in my ankle so as my knees were fixed, my ankle got worse and I'm still trying to fix it.
So just go to a doctor0 -
I'm suffering from knee pain now too. sounds very similar. I went to the doctor and they did x-rays. Nothing is torn or broken and I don't have major swelling. I was told to take it easy, take ibuprofen and Tylenol, elevate and ice it. I've been doing that for a little over a week and it's helping. I have a half this weekend that I'm nervous about. Each day it's better though....I've been doing BodyFlow instead of Running to try to loosen things up. Hope you feel better!0
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As this occurred after a difficult race and based on the symptoms, it could very well be IT Band. Here is my blog post about how to fix it.
http://www.myfitnesspal.com/blog/CarsonRuns0 -
Thanks all, the blog post is useful.
My next opportunity to get to minor injuries clinic is probably Sunday, so we'll see what they say then.0 -
Ditto on IT band. But, since it is also in your calf, it might well be your peroneal tendon. Inserts at the knee and runs down to the foot. Mine started as pain at the knee/top of calf.0
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Have you tried foam rolling??0
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Sounds like IT band to me. I'd recommend seeing a doctor to get a firm diagnosis. BUT: I was having IT band issues a few weeks ago, and it always was worse after sitting for long periods of time. If possible, try standing more during the day. I stood for 2-3 hours a day for two weeks (while doing class readings, watching TV, etc.), and it helped tremendously. But I know why my IT band flares up (sleepy glutes, from squishing them from sitting all day in grad school seminars), so I know what works to fix it. This may not be your issue though, so I stress the seeing a doctor part of my comment
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The classic test for IT band is bend the knee at a 20º angle. If you feel serious pain at that point of flexion and only at that point of flexion, that's the IT band lighting up.
If that's the case, remember - foam rolling can reduce one of the symptoms but does very little to resolve the cause.
"ITBS" is pain we feel where the IT band goes over the knee joint but it has nothing to do with the IT band itself. You can't stretch an IT band - it's extremely strong - but you can lengthen the muscles in the hip girdle when you use a foam roller. As those muscles lengthen, even by small amounts, there's enough "slack" so that the IT band doesn't impinge on the knee joint. It feels a lot better but that's only 'cause you've the IT band isn't being pulled against the knee joint.
The best source of information on this issue, and quite a few others, that I've found is here:
http://www.runningwritings.com/p/the-injury-series.html
In March, I had a series of issues hit my right calf and foot. Due to over use, I had symptoms of plantar fasciitis, extensor tendinosis, and Achilles tendinosis. I stopped running immediately and, within a few days, the symptoms for the first two issues resolved.
I followed the guidance here:
http://www.runningwritings.com/2013/11/achilles-tendonitis-in-runners.html
The issue resolved within two weeks and I was able to run again without incident.
The author does a very good job with the other injuries that are discussed at that site though I have been fortunate to not be hit by those issue.
I've studied his writing about PFPS and it tracks with other advice I've received since I was first diagnosed with that issue in 1977 (yup, almost 40 years ago).
Good luck with this issue.0
