General Discussion Triathlon Talk » Pain on outside of knee when running Rss Feed  
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2011-05-13 10:42 AM

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Subject: Pain on outside of knee when running

I have started to get pain on the outside of my left knee when running. The pain normally starts after 2-3 miles. If I stop and walk for a minute the pain goes away, and then I can start to run again for a few minutes before the pain returns. There is no pain when not running, but I can feel tenderness when I press on the outside of my knee in a certain area.

Does this sound like IT band syndrome (ITBS)? If so, what should I do. I am due to run my first 1/2 marathon on May 24th and I have done a lot of training so I don't want to miss it.

Thanks for your help.



2011-05-13 10:50 AM
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Subject: RE: Pain on outside of knee when running
Sounds like ITBS to me from what you're describing.  When mine flares up I use a foam roller, ice, ibuprofen, and rest.  If I haven't let it get too bad I can be back on the road in a matter of days but if I've really aggravated it can be a matter of weeks.  If you have an ART practitioner nearby I would definitely give that a try.  Best of luck to you.
2011-05-13 11:16 AM
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Subject: RE: Pain on outside of knee when running

Agree that it sounds like ITBS.  Also agree that you need to proceed with caution.  IT band issues aren't likely to just go away without some type of intervention. 

I've dealt with it several times.  The first few it just took a couple days off, lots of ice, and foam rolling and I was good to go.  But this past winter it knocked me out of comission for 3 months and required lots of graston, trips to 2 different physical therapists and lots of physical therepy exercises. 

Good luck!

2011-05-13 11:19 AM
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Subject: RE: Pain on outside of knee when running

I’m no Doctor (but I’ve played one on a date once)  IT Band issue. I had that real bad. Couldn’t run more than 8 miles. For me, lots (3x a day) stretching and working with “The Stick”. Foam roller didn’t do much for me. I continue to stretch and can run a full mary pain free. Well ITB pain free.

2011-05-13 11:24 AM
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Subject: RE: Pain on outside of knee when running
I had ITBS last year and it put me out of commission for about a month. My doctor and the trainer at the gym both told me the same thing, my hips were weak which lead to the ITBS. I had pretty much put off weight training getting ready for a full. Their solution was squats, body weight or weighted. Now I do body weight squats at least twice a week and I have yet to experience any more problems.
2011-05-13 11:31 AM
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Subject: RE: Pain on outside of knee when running
I think that ITBS is something that you should look at and also your meniscus. It the pain localized between your Femur / Tibia&Fibula?  If you press between the bones where your meniscus is and the pain is right in that area and no other area, then you may have a meniscus tear.  If the pain runs along the length of the knee, not localized in one specific area, then look at ITBS.  Best bet, find a good Sports Med MD in your area and have him/her look at it. 


2011-05-13 11:59 AM
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Subject: RE: Pain on outside of knee when running

I agree that it sounds like ITBS.  Foam rolling before you exercise, then stretch.  Ice the knee after a run.  For quick relief, you may want to go visit an Active Release Technique specialist.  In just 2 or 3 visits, my ITBS goes away. 

the key to prevent it from coming back is foam rolling and stretching religiously.

Good luck

2011-05-13 2:20 PM
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Subject: RE: Pain on outside of knee when running
Do you feel a pull in that spot when you walk down a flight of stairs? That's can be a symptom of itbs if you do. I got itbs 4 weeks before my first marathon in 2001 but I was able to run the race pain free. I saw a pt and a runner friendly orthopedist. The pt taught me how to stretch it and the ortho put me on a crazy diet of ibuprofen. Since you have a 1/2 on the 24th you probably don't want to miss it so do all the things people tell you :-) The foam roller works best for me. You can find a video of how to use it on runners world.com When you find a tender spot resist the urge to leap up in pain instead let it rest there for 1-2 minutes ... It feels like forever and I'll admit that when my it band is inflamed the pain can bring tears to my eyes. Hth.
2011-05-13 3:29 PM
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Subject: RE: Pain on outside of knee when running

The location of the pain suggests ITBS, but the behavior of the pain doesn't.

If it is your IT band, then you are very fortunate that it's the most mild case of ITBS I've ever known.

 

2011-05-13 7:15 PM
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Subject: RE: Pain on outside of knee when running
JeffY - 2011-05-13 3:29 PM

The location of the pain suggests ITBS, but the behavior of the pain doesn't.

If it is your IT band, then you are very fortunate that it's the most mild case of ITBS I've ever known.

 

How does the behavior of the pain not describe ITBS?  I think it's right on the money.   Generic ITBS description:

1. Pain on the outside of the knee that starts after X miles of running.  X varies wildly from person to person...could be 1/2 mile, could be 10-15 miles.

2. Pain stops when you stop running.  But starts back up again when you start running.  Eventually if you continue this cycle it hurts walking or running.

3.  Other things likely to hurt...straightening your leg fully, walking down stairs, sitting "Indian Style" (or criss-cross applesauce for the politically correct in the room), pressing on the IT Band...especially at attach points like the side of the knee or the hip.

My biggest piece of advice is to make sure you take care of it QUICKLY.  DO NOT let it linger or it will become very persistent.  Other folks have already given great suggestions of how to fix it.  If you cannot run the  half pain free, postpone it.  There will be other half marathons.  You only have two knees.  And you kinda need both of them.

Don't make me post my ITBS surgery pictures....

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General Discussion Triathlon Talk » Pain on outside of knee when running Rss Feed