Outer knee pain after 3 week break from running

FireStorm1972

So I think I may have the typical ITBS. I've been training for a 1/2 marathon for like 8 months and usually run 20K during the week and 18K+ on saturdays. Up untill 3 weeks ago I was doing ok, then a Flu hit me and put me out for 3 weeks of doing nothing, no running or exerciseing. So now back at it I'm trying to get back to my schedule. 1st 5k is fine but then I get that annoying pain on the outer knee when I pick up the pace, it goes away as soon as I slow down to walk, and comes back as I start to run. Am I pushing too hard to soon from such a long lay off?
Thanx for the input.

shaunroberts

Hi,
I had this exact same problem! I took a week off...which is part of my training schedule. The first run back after roughly 3 miles I experienced immense pain on the outside of my knee. I stopped and the pain went away so ran a bit more. The pain came back. I ended up walking home! For the next week even walking set it off so I thought it best to ease off the running. Instead of my usual 5 miles I did 3. Gradually over 2 weeks I built back up to my usually mileage. I also concentrated on stretching more especially quadricep stretches and hip flexor stretches. Viola the knee pain dissapeared and has not reared its ugly head since. I could be wrong but I believe it was my IT band causing knee instability.

As part of my training regime I do insanity and max workouts every day I'm not running. I have since cut out the tuck jumps etc so I'm not placing any more unnecessary stress on my knees.

The pain has now completely gone! Just today I did 12 miles completely pain free.

Shaun.

cheshirecatastrophe

Possibly. It's also possible that little muscle imbalances and weaknesses are just now catching up to you. Why not tackle the problem on all fronts?

I find the myrtl exercises plus hip hikes to be a perfect strategy for stopping ITBS early in its tracks:

http://www.njsportsmed.com/files/myrtl_routine.pdf
http://www.drsapna.com/rehab-thursdays-the-hip-hike/

If you haven't been stretching out your legs (including IT band near your knee and near your hip) with a foam roller/rolling pin/The Stick, that would probably be a good investment as well.

FireStorm1972

Thanx guys for the feedback. I'm also thinking of muscle imbalance , so working on strengthening the glutes.