Can it be ITBS if it doesn't hurt when running downhill?

[mils7083]

Lately been getting pain on the outside of my knee, it’s dull and aching and usually comes on 4km into the run but I can definitely still run on it and is actually way way worse when I stop. Doesn't hurt at all when I run downhill. Hurts to walk on for the rest of the day after I run and when going up/down stairs and after sitting cross legged is stiff. Also has a grating and clicking sound when I bend it. Does this sound like itbs or is it something else?

[IannodaTruffe Mentor]

Welcome to the forum.

I can't answer your question and would suggest that you consult a physio. Continuing to run on legs that are complaining may exacerbate the condition.

Are you wearing proper running shoes fitted after a gait analysis done at a specialist running shop? If not, your footwear may be to blame.

Do you do any strengthening exercises?

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Bomoao]

Hi mils7083 - the pain after a few miles, dull ache outside the knee and discomfort sitting cross legged rings a bell with me. I have been diagnosed, and suffered and dealt with itbs for a few years, and despite pain walking downhill being one of the textbook symptoms, I don’t have that. Have you followed the C25k? This programme did me the world of good, and increasing your distance incrementally is key. Definitely DO NOT run when you feel pain. Either walk home or get a lift. Running on it aggravates and will extend you recovery time. Speaking from experience (please note, I have no medical knowledge, I’m just an ordinary person here!) I reduce pain and get better by doing 3 things:

1. Ice ice ice the knee (yes 3x a day for 15 mins)

2. Foam roll, foam roll 2x a day

3. Compress the area with a voodoo band. Works wonders.

Hope this helps you!