Runner's Knee & ITBS

I had a bout of ITBS at one stage. Took about a month off running for the symptoms to go away.

In terms of cross training, I do a fair amount of cycling which seems to help a lot.

Are you taking glucosamine supplements? It sounds like you are doing everything right. I had knee issues in the past, but glucosamine and focusing on my form did the trick for me. If I get occasional knee pain or swelling, I ice my knee. I also use one of those thin knee braces that just goes under the knee whenever I do long runs.

I would think your PT would know best. It sounds like you're already doing most of what you should. I had trouble with ITBS (note - not diagnosed by a doctor, but doctor google). I had pain with not just running, but walking too. This is what I did, which mostly overlaps with what you're doing.

(1) No running. I had to take about a month off from running, step, hiking, and kept walking to a minimum. I did the elliptical for cardio during that time. Anytime I tried to run, it would be fine for a mile or so and then the pain would return. Usually it would set my recovery back (like I didn't have pain while walking for a day or two, then I'd run and would have pain the next few days from walking).

(2) Strength training. Once I identified it was ITBS, I researched and found a variety of strength training exercises. I did ITBS specific strength training every other day (clam, side leg lift, pistol squat, single leg hip thrust, side shuffle, side hip bridge, and hip hike). I increased the reps and/or sets each week to keep it difficult.

(3) ITBS stretching everyday. I still do this.

(4) Foam rolling. I'm not convinced it really did anything.

(5) New shoes. My running shoes were 1.5 years old at the time the ITBS started. This probably contributed to the problem.

It took about a month of no running and three weeks of consistent strength training for the pain to go away.

ITBS is rough. I needed a solid three months off before I was able to run without pain. After some research into the causes, it appeared that I was over-striding - especially during tempo runs. What worked for me was completely changing my stride and foot mechanics. I changed to a much shorter stride (almost a shuffle) which gives me faster foot turnover. I also concentrate on making sure I am striking mid-foot. Both of these things have kept me relatively injury free for well over 5 years with the added benefit of increasing my speed relative to my effort. Without seeing your mechanics, it's impossible to determine the root cause of your ITBS, but you may want to take a hard look at your stride. Good luck and feel better soon.

I missed about 8 weeks of running a number of years ago due to ITBS. I did all the self-help stuff - foam rolling, stretching etc etc etc to no avail. I then went to a registered massage therapist for deep tissue massage, it hurt like crazy but after a few sessions I was running again (like a PT she also went through a list of stretches to do and really emphasized the value of cross training....) I now see my massage therapist on a regular basis for a good beating.....check it out.

Somebody_Loved wrote: »

@MeanderingMammal - I'm hoping the cycling classes will keep me from going crazy while I'm taking the next few weeks off - glad to hear it's helped you! I wonder if I just didn't take enough time off previously.

@jasonsunlee - Thanks for the feedback! I'll be doing cycling to help keep my fitness up - I tried the elliptical but it was causing my feet to go numb each time. I just got compression sleeves and am wearing them for the first time today. Not sure if it's psychological or not, but my knees don't seem to be as sore as they were a few days ago.

@BeeerRunner - I haven't heard of those but I'll look into it. Thanks!

I would definitely look into Glucosamine for the knee pain. Glucosamine helps rebuild cartilage in your knees. I was diagnosed with arthritis in my left knee in my 30s before I even started running. (Probably do to years of ballet and ice skating as a kid and then getting kicked in that knee by a horse in my 20s.) I'm honestly surprised I can even run outdoors. I swear by it. If you Google glucosamine and runners knee, you'll find tons of articles about it. My dr talked about the supplement like it was a bunch of hooey, but when ibuprofen wasn't cutting it, I decided to try it and it worked.

It won't help the ITBS, but should definitely help the runner's knee in 2 weeks.

I'd also looking in to getting new shoes. Old shoes can cause issues. Good luck!

If you don't stop running, the recovery will take much longer (not saying you have to stop, just need to be realistic). I worked with a 67 yr old female who wouldn't stop (she ran only 3mi/day) and it took a solid year to build her up and alleviate the pain.

You are working hands on with professionals, not sure what specifics we can add on an online forum. You could look up "eccentric exercises for runners knee". That might be something you haven't tried. Just remember that this is trench warfare and progress will be very slow.