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mlewis73
Water Boy
Joined: 23 Nov 2003
Posts: 89
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 Posted: Sat Feb 28, 2004 5:10 pm Post subject: Outside knee pain |
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Well, shiznicki...
I'd been having some knee pain on the right side of my right knee during fast workouts (particularly, sprints). Looks like some of the other things I've been doing has aggravated it as well... went out tonight intending to run 9 miles, but ran 2.7 because the pain was so bad.
Pain seems to be near where the ITB inserts... I think this is an ITB issue related to the knee surgery I had in September.
Anyone have any experience rehabbing ITB problems? I'm in a position right now where I don't really have time for scheduled physical therapy... hoping some weights/exercises will help.
Mike |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sat Feb 28, 2004 8:00 pm Post subject: |
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In my experience, it's more likely to be a muscle issue running across the base of the IT band. Deep tissue (massage) work and lots of stretching should help. It's an area you can get to yourself reasonably well by putting your leg up on a chair and finding a position that relaxes the quad.
Dan
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mlewis73
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Joined: 23 Nov 2003
Posts: 89
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| Posted: Sun Feb 29, 2004 5:10 am Post subject: |
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Thanks... I'll see what I can do for it--this ain't no way to live. 
I did get a nice little "pop" out of the area this morning after I cut today's run a little short and walked/stretched the last mile of a 6 mile course.
Also going to have to get back into the gym and work with some weights, I think. |
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| Posted: Sat Apr 03, 2004 10:57 am Post subject: Re: Outside knee pain |
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| mlewis73 wrote: | Well, shiznicki...
I'd been having some knee pain on the right side of my right knee during fast workouts (particularly, sprints). Looks like some of the other things I've been doing has aggravated it as well... went out tonight intending to run 9 miles, but ran 2.7 because the pain was so bad.
Pain seems to be near where the ITB inserts... I think this is an ITB issue related to the knee surgery I had in September.
Anyone have any experience rehabbing ITB problems? I'm in a position right now where I don't really have time for scheduled physical therapy... hoping some weights/exercises will help.
Mike |
Once I had this and some ITB stretches cured it forever.
Links, if you want to be fully informed:
Some links:
http://www.runningtimes.com/04may/itb.htm
In the May 2004 issue of Running Times Magazine, Brian Fullem examined the causes of iliotibial band syndrome in runners and considered various treatment options. The photos that follow depict a number of effective stretches and exercises that can help runners beat this common injury.
All photos below assume that it is the right leg that is the injured leg.
Gives rehab instructions:
http://www.csuchico.edu/phed/atc/Projects/ITband/ITBFS.html#Rehabilitation
Pictures of stretches:
http://www.nismat.org/ptcor/itb_stretch/
Progressive strengthening exercises: side-lying leg lifts, step-down exercises, pelvic drops
Hip abductor weakness. Researchers at our institution (14) recently compared 24 distance runners (14 women, 10 men) who had ITBS with noninjured controls and found that runners with ITBS had significant weakness in the hip abductors of their affected limb. After 6 weeks of rehabilitation directed at strengthening the gluteus medius, 92% of the runners were pain free.
http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm
Has four links, the most thorough, though it does have many popups:
http://www.sportsinjurybulletin.com/archive/iliotibial-band.php |
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mlewis73
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Joined: 23 Nov 2003
Posts: 89
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| Posted: Sat Apr 03, 2004 1:27 pm Post subject: |
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Thank you thank you thank you!!! One of the sites listed EXACTLY what my coach already has mentioned to me (weak hip abductors) as being a likely culprit. B I N G O!! I've been unable to work on that due to my schedule, so will make time for the gym in efforts to strengthen those... hopefully the pain will resolve.
Thanks for your help, y'all. |
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