Forums >Health and Nutrition>Knee / IT band pain -- does it get better ?
shonan marathon, girl
next race SHONAN MARATHON nov 3rd, 2012, OSAKA MARATHON nov 25th, i am aiming for nyc!
Buffalo Gal Rides Again
Due to a reccomendation from a local runner I diligently worked a routine of 3x per day of naproxen (dont know why but this worked much better than ibuprofen), this stretch: http://www.rice.edu/~jenky/sports/itband.html , and icing for 15 minutes (I used a bag of frozen shelled peas, could form them to fit around my knee real well), it went away in a week.
Old, Slow, Happy
Starting to run short 3 milers with plenty of stretching during the run now. Is it possible to overstretch? Sometimes over the course of a day I do four or five cycles of foam roller, IT band stretch from above, pigeon pose, and another stretch. I always follow up with icing by frozen peas. I'm a little hesitant with the naproxen from hearing about kidney issues in other threads. Do you guys take it before you run?
an amazing likeness
Clearly, as can be seen throughout the thread as folks shared their personal experiences, there is no one solution -- everyone seems to work to find what works for them.
For me, the ibuprofen and other otc medications were not a preferred approach as I try to avoid medications when reasonable. I did try a shoe change, but that didn't prove to be a factor for me -- I didn't expect it would as I hadn't made any sort of shoe change recently near the time I started to struggle.
In early March, I started making sure to never run past the point of any pain. At any knee pain, I stopped and walked it in. I focused my stretching on the quads on the bad side. I stayed with the foam roller. I gave up some personal safety and was careful about managing my running line to avoid heavy road camber. I added an icing routine.
Slowly things came around and I was able to start adding back mileage. Towards the end of April I experimented with longer runs. In May I was able to get back to more normal mileage levels and was actually able to log a tick over 200 miles with some runs over 10 miles. Just a twinge of knee pain towards the end of the month, so I back off a few days.
For me, I don't think it is 'all better', I have to pay attention all the time, and each run still has a 'knee management' constant mental note in it, that's what I miss the most is just the carefree 'go for a run'.
My thanks to everyone who shared their story and advice, you gave me some good insights that have helped.
Acceptable at a dance, invaluable in a shipwreck.
I am in the same boat. I am doing intervals, and am scared to death I'll reinjure it. I am running 4 miles now, but with 2 one minute walk breaks. It's so tedious.
I too long for the carefree days of running. My knee feels "almost healed" but there are times out of the blue I feel it. Even if I'm not running. Not quite pain, but an uncomfortable "twinge"...
Good luck and hopefully over time it will fully disappear, but I fear mine will always be right there waiting to strike.
- Anya
I'm conflicted. * shrug *
Hope things go well for you Anya.
My running is driven more by a desire for health and quality of life, rather than a pure love of Hope things go well for you Anya.
Thanks! You too. One thing I know, is, when I don't run, I am very up tight. It really helps me relax. So, I know what you mean, I don't love it per say, but I seem to need it.
I'm too big of a sissy to run with pain. I don't know how you can do it. I cringe thinking of my IT Band pain. . I avoid all uneven pavement, and get sick to my stomach sometimes thinking about sharp turns or running too fast. Be careful!
Hi Andy I haven't had experience with ITB problems but my wife has. She struggled with it for months before finding a physio that as well as stretching and massage got her doing lunges and squats to strengthen her legs. Within a month her pain had all but gone. She found that whenever she stopped the exercises the pain would come back within weeks, so now she weight trains at least twice a week making sure she includes squats and lunges each session. Everyone is different so I don't know if it will help you or not, but it may be worth a try. My "favourite" leg exercise is the Bulgarian Split Squat. I don't use dumbbells and totally shred my legs - I can barely walk after 3 sets of 20 reps on each leg. But I'm rather weak and pasty
So when can one start these exercises ? Do you have to be pain free ? I just hurt my knee/IT band today - how long before I shoud start an exercise like this ?