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Rank: Member
Groups: Member
Joined: 12/30/2009
Posts: 11
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Hi all,
was just wondering if anyone could help. im a keen runner but every time i start to build up my distance my knee flares up with itbs. After advice i started using a foam roller which has helped but i did 16 miles last weekend and i had to take the rest of the week off because i could feel it coming back.does anyone have any tips to keep it at bay?
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Rank: Advanced Member
Groups: Member
Joined: 5/30/2009
Posts: 1,174
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Hi Lav,
Read your profile, and had to go and have a lie-down!
I'm sure that you're fed up with being told to "take it a little bit more easily", but I suspect that it's the best advice you'll get. I'm assuming that you're running on gait-analysed shoes? After that, try medical advice, especially a SPORTS physio (one whose first reaction isn't to say "give up running" - if that's what you're being told, go look for a second opinion!)
Do you run fast every session? Try running more easily sometimes, especially the long runs, and build in some shorter but even sharper sessions, some intervals that will really get the blood pumping.
If all else fails, you'll have to try something else to keep up the cardio whilst keeping the strain off your knee. Cycling? Oh, you already do...
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Rank: Advanced Member
Groups: Member
Joined: 12/29/2008
Posts: 1,610
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ITB stretches (i cant believe its me saying this, talk about poacher turned game keeper!)
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Rank: Advanced Member
Groups: Member
Joined: 3/13/2008
Posts: 1,761
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enigmauk wrote:ITB stretches (i cant believe its me saying this, talk about poacher turned game keeper!) Hey enigmauk, take a look at this. There's someone impersonating you. They've got the same picture and username, but they're talking about stretching. Stop them!!! Seriously, Lav, he's right. ITB stretches are definately the thing to try. Google ITB stretches and you'll probably get several worth trying. If you draw a blank, post again and I'll describe a good one.
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Rank: Advanced Member
Groups: Member
Joined: 12/29/2008
Posts: 1,610
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Damn it, they`ve got better legs than me too. New picture time.
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Rank: Newbie
Groups: Member
Joined: 1/27/2010
Posts: 7
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Glad to hear you are getting good use of your foam roller - I am a big fan!! Try Sports Massage - it may hurt but it will loosen the ITB and tendon on the outside of your knee. Finally, try swimming or running in water as a change from running outdoors - you may feel a little stupid if you're at the pool during a busy time but there will be less impact on your knees and therefore less pain.
Good Luck!!
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Rank: Member
Groups: Member
Joined: 12/30/2009
Posts: 11
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thanks guys, i did alot of ITB stretches but the foam roller seams to be better. I get the odd massage but as its £30 a pop i only get about one a month. My runs are very varied from recovery, fast, intervals and just looking for distance. didnt think id get anything new but thanks anyway.guess im just made funny!
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Rank: Newbie
Groups: Member
Joined: 2/9/2010
Posts: 5
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Hi Lav, I'm not sure where you're based, but there is sports injury a clinic called Six Physio that are setting up some sessions for my charity, the MS Trust, for 2 weeks from the 22nd Feb. They are offering specialist sports massages and advice on future injury prevention amongst other things in exchange for a minimum donation of about £10, all of which will go to charity. Might not be your sort of thing but could be a cheaper way to get some help. Visit here for some more info. Best of luck with it all, Ruth
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