iliotibial band syndrome - runner's knee

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iliotibial band syndrome - runner's knee

34 posts & 23 voices | Started 2 years ago by steve-g | Latest reply from hitman

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steve-g - Member

Any body here ever suffered from this?

I ran my first half marathon 3 weeks ago and I think it has contributed to me developing this. I am also doing a fair bit of medium / long distance walking and I think the downhills are making it worse as well.

Yesterday I did a 5 mile run at lunch that was easily the quickest I have ever run and didnt feel too bad at the time, then on the walk home, a hilly 4 - 5 miles my knees were in agony. I got in sat down and literally 20 seconds later they felt completely better. today it's only going up or down stairs that hurts.

My problem is a half another half marathon booked for this Sunday, should I do it and take it easy and hope they hold out or should i rest?

Also what is the best way to get over this? Last time this happened my doctor told me to stop running and find another exercise to do so I did, this time I'm really into my running, it's helped me kick smoking and Im not prepared to give it up. Has anyone here ever recovered from this? What do I do?

Posted 2 years ago #
uplink - Member

Both knees?

It's usually a pain down the side past the knee rather than actual knee pain

Posted 2 years ago #
trail_rat - Member

well if you dont want to give up id knock the half marathon on the head . and give it some rest

running just forced me to miss the first mtb race of the season -strained my calf at the wee triathlon on saturday

Posted 2 years ago #
steve-g - Member

Yes it's both knees but more on my left knee, down the outside and slightly below them.

I think it's something that has happened since I have been increasing the pace I run at, thats why I was thinking I might get away with running slowly on sunday

Posted 2 years ago #
matthewlhome - Member

rest and get physio asap. I developed this after SITS in 2008 - i think it was from the ridiculous amount of walking i had to do, as well as rolling my ankle at some point. I was off the bike from August to the end of November

Rest, physio and stretching helped. It can develop when you up the intensity of training too quickly by all accounts.

Posted 2 years ago #
Dr_Bakes - Member

From experience, ITB can flair up quite quickly and when it does can be excruciating. Furthermore, when it starts to hurt you'll probably be subtly changing your gait to lessen the pain, and will in fact make it worse or cause another injury.

As a result, rest and getting to the bottom of the problem through physio/podiatry is the only real solution. You may just need a change in shoe, orthotics or it could be a deeper issue.

However, if you are willing to risk making it worse for a bit, you could probably get through a half marathon using ibuprofen to reduce the inflamation. I sometimes still apply some ibuprofen gel to the outside of my knee and up the outside of my thigh to my hip (where the Illio Tibial Band runs) and it can really help. You can get the gel from the chemists but get the stronger stuff (I think it's 10%) to be sure.

Good luck! I'm doing the Reading Half this weekend myself and have impressed myself with the near lack of training I've put in!

Posted 2 years ago #
uplink - Member

I had it a couple of years ago in my left leg
I could run fine for around 15 mins & then it would just come on, making running impossible
Rest & different shoes cured it for me - it never bothered me whilst cycling though

Posted 2 years ago #
steve-g - Member

Dr_Bakes - your combination of telling me what I want to hear, and having a "Dr" in your forum name means it's your advice a shall be taking. I will go to the doctors, physio, podiatrist, and rest, ice, and stretch it to my hearts content starting monday.

Posted 2 years ago #
scottishbadger - Member

Had it in 2006 whilst training for a marathon. Had it in both knees - not nice and I feel your pain! Combination of glute strengthening and orthotics sorted it out. Following year I ran a 1.30 half marathon pain free.

Can't say I've ever had it cycling.

Posted 2 years ago #
lookmanohands - Member

Get yourself a foam roller to massage the IT band from the hip as well (google it). Good luck with the run.

Posted 2 years ago #
Dr_Bakes - Member

I should point out that, while I'm highly qualified to give advice on ecological matters, my medical knowledge is purely based on my own experience!

If it flairs up while you are running you'll have little choice but to give up or you'll be crawling to the finish! In the meantime you can't make it any worse by resting and icing it. Have a look for stretches on the Runner's World website but it may be a bit late for that now?

Posted 2 years ago #
Dr_Bakes - Member

Just a thought, was it you that had blistered foot arches in training? If as a result of that you favoured the outside of your feet, that might well bring about ITB from the change in gait and outward movement of your knees. It amazes me how a pain in your left ear can seemingly stem from a blister on your big toe (a big exaggeration but you get the point I'm making).

Try and think about what it is that is causing the problem and, if possible, remedy that to reduce the chance of it reoccurring on Sunday and in the future*.

*Again I am not a medic!

Posted 2 years ago #
Jamie - Member

*Again I am not a medic!

Don't worry. The only medical qualification you need to give advice on STW is that you work with computers

Posted 2 years ago #
steve-g - Member

Yeah that was me with the blisters.

I think I will invest in some orthotics, work the abductors, and take a few weeks off running and hit the swimming pool instead

Posted 2 years ago #
roper - Member

I wouldn’t recommend doing the half marathon. Sorry to sound negative but the problem won't go away and it will get worse. It is an inflammation which rubs on the knee, which is why it often feels ok at first. Making it worse with the half marathon will just take it longer to get better, or even weaken the area. Is 1 half marathon worth that?
The best way to cure IBS is rest until the inflammation goes down and once healing, gently stretching. Not just the leg but ankle, hips and torso too. Once the area it not so tight you will have more movement and less rub. It is worth looking at your shoes. The pair you use may have collapsed supports, a worn heals or they are not the right fit type for you.

Posted 2 years ago #
rnagain - Member

I'd agree with Roper about the perils of continuing to run on it, unfortunately. I have had ITB problems on and off for a few years. Doesn't really affect me when cycling - in fact I stopped running completely for a long time and it subsided.

Been running again and had a recent flair-up. I saw a sports physio (finally). Had painful massage and a long list of stretches. 2 months now and just building up running distance starting from just 5 mins! OK so far. Stretching religiously twice a day for all major leg muscle groups. Never done this properly before and fingers crossed it is making a difference.
Good luck - it's a very frustrating condition but can be dealt with.

Posted 2 years ago #
willard - Member

Had it twice now... Once whilst doing the Fan Dance in Brecon, and once during some training in a place near Camberley. Only codeine got me through one exercise and after that I couldn't walk because the whole thing flared up again.

Short term, the best solution is to take anti-inflammatories ('brufen or voltarol) and stretch out/trigger the ITB. If it's really bad, then the bursurs on the edge of the knee might b inflamed as well (mine were) which is more pain. If you know a physio, then get them to strip the ITB itself which will relieve it a bit too. Note: that will hurt. Probably a lot.

Long term though, you need to stretch. Lots of stretching, _lots_ of stretching and maybe proper analysis of why it is happening. Mine is caused, apparently, by over-pronation. My calf muscles are also very tight, causing my foot to do strange things and then it all sort of falls apart...

I will say that it took me about a month to get to the stage where I could jog after the last time. That was in January and I am only now up to 4 miles or so. Take it slowly, unlike me that has a 10k race early next month.

Posted 2 years ago #
Kona TC - Member

Suffered the same but only in my right knee thankfully, my pilaties teachers pointed me in the direction of this Site The standing strech I have found good and also bought a foam roller to massage the IT band from the hip as well, hurts like hell to start but has helped. There are various video’s on U-Tube.

Posted 2 years ago #
slowjo - Member

I have it in my right knee but it only flares up if I run. It has never satisfactorily cleared up despite physio etc and I soon came to work out there was a trade off. If I ran, I couldn't walk afterwards - for maybe up to 6 hours. If I didn't run, there was no pain. "Forunately" it is a decision I don't have to make any more as I have damaged my back badly enough that running any distance causes excruciating pain in the lumbar area.

Now I just ride my bike....simples!

Posted 2 years ago #
ianpv - Member

Personally I wouldn't do a half marathon with an acute inflammatory problem. Ain't going to help in the long-term.

I had ITB last March, took 2 weeks off completely then gradually reintroduced training with a lot of ice & stretching. I was beginning to feel it again in late feb this year (seems to come on when I up the intensity of riding), but a foam roller (and gritted teeth) seems to have sorted it completely. foam rollers are agonising for the first week but are pretty incredible at sorting stuff out IME, but don't just concentrate on the ITB - glutes, hamstrings & adductors too. It is like having a soigneur permanently on hand!

Posted 2 years ago #
ahwiles - Member

hang on, why are you getting blistered foot arches? - your arch shouldn't be in contact with anything.

do your shoes have some form of arch support? - most do these days and it causes me all sorts of problems.

(i'm not flat footed, i don't need arch support)

Posted 2 years ago #
trail_rat - Member

SMEE says:
it's called tensor fascia lata.
and he needs to stretch it.
and it's gettin tight because they're lifting their knees higher due to upping pace.
stretch hip flexors.
makes sure knee goes back and no cheating by tilting hips forward.

However I find foam roller effective for IT problems!

Posted 2 years ago #
steve-g - Member

Yes there are insoles in my trainers that have quite an d arch to them, I have very very high arches (had operations when younger to cut and lenghten tendons in my foor in an attempt to lower the arch)

I will take these out and try running with the standard ones on Sunday.

This is why i am finding it difficult to work out what causes the problem. I have upped my distance, upped my pace, bought new trainers (that are suited to me according to the shop staff and the internet) added insoles, got blisters in my arches, gone over an ankle and injured it, and started hill walking in preperation for a 100k walk all in the last couple of months.

Posted 2 years ago #
CMcEvoy - Member

Steve-g, I'm midway through physio for this presently.

I have it in my left leg and it's exacerbated by Osgood Schlatters in my left knee.

The result is a misaligned knee cap resulting in pain / discomfort and reduced mobility along with possible errosion of the cartilege behind the knee cap.

Physios advice was to stretch the iliotibial band (which is difficult as it's fibrous and inelastic) coupled with some really rather painful deep tissue massage to aid the stretching. Advice was also to build up the inner thigh muscle to effectively pull the knee cap back into proper position.

Recommended exercises for this were bodyweight squats and resistance exercises using a rubber powerband in a doorframe.

She also recommended to start taking a supplement of chondroitin, glucosamine and omega oils on a permanent basis - Holland and barratt sell these - not cheap though at £14 for 20 days. This rebuilds and strengthens cartilege.

I second the advice to get a foam roller - sissel uk do them for about £15.

Oh, and no running for a few weeks.

Hope this helps,

Col.

Posted 2 years ago #
TooTall - Member

Foam roller here too - it is the most painful thing I've ever done repeatedly of my own free will, but it is good for me.

Posted 2 years ago #
tom_r - Member

Don't run a half while it is still sore, it will only get worse! When I have had ITB in the past plenty of foam rolling and stretching cured it.
Once it has all settled down again make sure that your glutes are switched on and working when you run, if not this is a likely cause of the problem as your legs are compensating when you are running. Loads of squats and the like with plenty of core stability work improved things no end for me. Good luck!

Posted 2 years ago #
roadiesean - Member

"Yes it's both knees but more on my left knee, down the outside and slightly below them."

Just a point, but if the pain is below your knee, it won't be ITB problems, that is ABOVE the knee as the ITB runs from the outside of the knee to the hip, the rubbing is caused where the ITB runs over the Lateral Condyle of the knee (if I remember my anatomy & physiology correctly)

I have had this problem for 25 years, DO NOT run the half marathon, get it some RICE, some physio and see someone about orthotics, they may well help. It is one of those buggering parts of the body that really don't heal and stretching is a bit of a misnomer from what I remember of my reading into the problem.

In short it is a pain in the proverbial and the most agonising pain I have ever had in my life, be grateful you don't get it on the bike as well. If I move my saddle more than a couple of mm, I am in big trouble.

Don't run again until the pain subsides, anti-inflams just mask the problem.

Good luck !

Posted 2 years ago #
steve-g - Member

roadiesean - Yeah I have pulled out of the run Sunday. Just tried jogging at a really slow speed to the gym and made it about 200 metres before I had to stop and walk instead.

I'm going to do 2 or 3 weeks swimming instead, doctors appointment is booked where I will try to get a referal.

Anyone know which shops sell foam rollers to save me waiting for delivery????

Posted 2 years ago #
trail_rat - Member

i made mine

3 inch drain pipe wrapped with foam aerobics mat that a friends mad dog chewed up

Posted 2 years ago #
Steve-Austin - Member

Its a classic OVERUSE injury. its your body telling you are doing too much.

Stop running, and learn some decent stretches. There area few listed on here which might be useful
http://www.physioroom.com/injuries/knee/iliotibial_band_friction_syndrome_full.php
http://www.physioroom.com/experts/asktheexperts/answers/qa_mb_20051121.php

Posted 2 years ago #
carlphillips - Member

i see it in clinic from people who overdo it.
do what steve says and it should ease.
just rest/stretch and take it easy when you start up again.
no immediate need to rush out and spend $$$$ on physio's/orthotics etc when its probably you just going too hard for your body, learn to listen to it and dont try to run through pain. its hurting for a reason.

good luck.

Posted 2 years ago #
clareymorris - Member

My other half is a remedial massuer and has had some very good results treating runners with ITB issues.

Steve-G get yourself to a good therapist and they should be able to sort it for you.

Posted 2 years ago #
clareymorris - Member

He can spell better than me too!

Posted 2 years ago #
hitman - Member

I use one of these instaed of a foam roller for massaging the ITB and it has proved invaluable:

http://www.runners-edge.co.uk/purchase.page.htm#11

Posted 2 years ago #

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