/ knee pain
It's the bane of my f*cking existence but for most people it's "fixable" with some stretching and management.
Sounds like ITB, but could be something else. Either way, get yourself to a decent sports physio.
Well I'm sat in a NHS physios waiting room to see about a recurring pain dead centre of the kneecap, so I'll let you know what they say :-)
(Probably don't run, walk or drive anywhere in future..)
Get yourself a foam roller, find the muscle which is impossible to roll because of the pain then fix it by rolling it loose. Then slowly build up the miles.
In my case quads and ITB too tight, plus probably inflammation of the fat pad behind the patella. (Hope that helps) :-)
This question pops up quite often on here but we never find out if the foam roller is the fix :)
I had that exact issue when i started running.
Went to psycho who did accupuncture and a lot of rubbing of the ITB. It was quite painful as in a take your breath away kind.
I was then given a bunch of stretches and a foam roller then told to go.
It worked. Still doing both and running and the issue hasn't come back.
I'd definitely recommend a psycho/physio as they will look at you as a whole, addressing related issues as well as the ITB with stretches to iron out your other issues.
I fixed an IT band issue using physio prescribed exercises, a foam roller and probably most importantly 2 months off running.
Stopping running was tough but I wasn't prepared to risk spoiling my ski season.
I have had ITB issues that turned out to be a problem in the ILT muscle, which is close to the hip. After several attempts I found a physio who during the examination touched this muscle which resulted in severe pain in the knee. He then fiddled around with a needle "to release a knot" and a problem of 6 months just disappeared.
I have no idea, what you have, but the message here is that knee pain may not be related to a problem anywhere near the knee, so a good examination is the key.
Just wondering which stretch(es) you use for ITB?
Stretch 2 or 3 depending on if I can sit down or not.
In my experience the foam roller is far better at loosening the IT band than any stretch. Its more like a massage and really works the tight area.
> Just wondering which stretch(es) you use for ITB?
foam roler.. then general glutes and hamstring..
But also specific ITB stretches.. one where you lie with your leg bent under you..
The other cross your legs and reach over to an imaginery point away from the back leg.. i'll google some..
> Good luck.
The pain can be anywhere from the hip to the mid thigh to the outside of the knee.. I've had the classic knee pain but also classic side of quad.. when its bad any pressure anywhere along the band and you hit the roof..
But yeah ITBS is normally a sign you have other issues which need dealing with, why simple rest isn't the answer as you have to get to the root of the problem or next time you do the same thing, it comes back..
I get bad pain in my knees if I run hard after not running for a while. Running until I get the problem every other day works for me.
Usually it's gone by the third run.
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