IT Band knee pain for months - help!

[Bazzjazz]

I've been suffering from outer knee pain if I run more than 3k since September. So far I've tried periods of rest, stretching, yoga and a bit of massage and changing my gait, but it just won't improve enough for me to run regularly.

Any advice?

[CBDB Graduate10]

Sounds like you are doing all the right things, so maybe it just needs time. Also Physiotherapists are great to really understand what is actually going on in those joints, limbs and muscles.

In the meantime, here is a Pilates workout specifically for strengthening the knees that I posted over at the Strength & Flex forum. healthunlocked.com/strength...

Wish you a speedy recovery and patience with your body.

[Bazzjazz in reply to CBDB]

That's brilliant, thanks very much.

[Dexy5 Graduate10]

This can be as a result of extending distance too fast. I had some niggles when I was training for the Great South Run last year, and I know how painful it can be. The important thing is not to run through the pain when you get it. My advice would be to seek expert advice from a sports physiotherapist so that they can examine you and give you the appropriate treatment. This is especially important for this area as ITB syndrome can develop which can take a lot longer to repair. I just needed a 1 hour session and it was money well spent, but if you cannot do that, get yourself a referral to an NHS physiotherapist.

Good luck

[Bazzjazz in reply to Dexy5]

Thanks for your advice. I was only running 6k 3 times a week so maybe not distance related.

[Grannyhugs Graduate10]

Sorry to hear this, was this a self diagnosis? Have you tried IT band specific stretching or using a roller on it? Possibly time to see a sports physio? I had IT band problems for years but building running up slowly and avoiding steep hills especially downhill then building these up too I'm now free from this issue. Hope you find a solution. Happy running 🤗

[Bazzjazz in reply to Grannyhugs]

Yes, it was a self diagnosis after initially thinking it was a hamstring strain. A friend suggested IT Band problems and that seemed to fit my symptoms. Thanks for your advice.

[Irishprincess Graduate10]

Everyone is different and the reasons vary from person to person. Sometimes it’s doing too much too soon, running too fast too often or increasing distances too quickly. Sometimes it’s gait related, weak glutes or pelvis, etc etc.

Mine was caused by a lopsided hip and slight fallen arches so the only thing that really fixed mine was a trip to a podiatrist who made me special orthotics to wear in my shoes. Having said that I do lots of strengthening exercises too and it still rears its head if I overdo it sometimes.

Foam rolling or massage really helps keep the tightness at bay, especially your thighs, hamstrings, calves and glutes. There is a trigger point on the outside of your thigh about 4inches up from your knee, if you can find it, roll it as it eases my ITB considerably.

I think what I’m trying to say is that there are a number of reasons for yours and it’s a question of elimination over time. But the good news is that it is fixable and it won’t stop you running.

I hope you get it sorted.

[Bazzjazz in reply to Irishprincess]

Thank you very much.