El Superbe
I've been running for a while and never really had any issues. Recently I have been having excruciating pain in the lateral tendon in my knee. I looked online and it appears to be ITBS. Im just wondering if anybody has any experience with this or knows a good way to strengthen my knee so it doesn't hurt.
Answer
The illiotibial band isn't a tendon. It is a band of fascia running from the hip to the tibia. As you know, when it hurts, it sure feels like an injured tendon lateral to the knee!
When your leg is straight, the ITB is in front of a lateral epicondyle on the femur, just above the knee. When you flex your knee, the ITB is in back of the femoral epicondyle. As you run, flexing and extending at the knee joint, the ITB repeatedly passes over the epidondyle. When you have ITBS, you feel this as a sharp pain synchronized with flexing and extending the knee.
When you have ITBS, it is a good idea to stretch the ITB at least 10 minutes a day. To stretch the left ITB do this: Stand, and put your weight on your left leg. Cross your right leg over and in front of the left. Put your right hand on the right side of the hip, and push the hip to the left while bending to the right. To stretch the right ITB, do the same but exchange 'right' and 'left' in the instructions. To try another stretch, sit, and try to pull your knee into the opposite arm pit.
When running, avoid cambered surfaces. Most roads are cambered so rain water runs off to the side, and running on a cambered surface aggravates the ITB on the side with the lower foot. Because we run facing traffic, Americans tend to run on the left side of the road, and tend to get ITB in the left knee. Brits tend to run on the right side of the road, and get ITB in the right knee.
Running on hard surfaces can aggravate ITBS, so you should prefer to run on soft surfaces If you run on paved surfaces, bike trails and sidewalks usually have less camber than roads. If you do run on a cambered surface, run on the side so your foot on the side with the injured knee is higher -- closer to the high point of the surface. Just to be clear, the angle of the feet contributes to the problem, not necessarily the difference in height.
Also, avoid running downhill, as this will aggravate ITBS.
Check your shoes. They may be too hard for your bio-mechanics. Bring your shoes to a store specializing in running. Discuss the injury with someone there, and have them look at the wear patterns on your shoes.
It may help to have orthoses (orthotics) in your running shoes as well as your work and street shoes. It may help to consult an orthopedic technician for this.
The illiotibial band isn't a tendon. It is a band of fascia running from the hip to the tibia. As you know, when it hurts, it sure feels like an injured tendon lateral to the knee!
When your leg is straight, the ITB is in front of a lateral epicondyle on the femur, just above the knee. When you flex your knee, the ITB is in back of the femoral epicondyle. As you run, flexing and extending at the knee joint, the ITB repeatedly passes over the epidondyle. When you have ITBS, you feel this as a sharp pain synchronized with flexing and extending the knee.
When you have ITBS, it is a good idea to stretch the ITB at least 10 minutes a day. To stretch the left ITB do this: Stand, and put your weight on your left leg. Cross your right leg over and in front of the left. Put your right hand on the right side of the hip, and push the hip to the left while bending to the right. To stretch the right ITB, do the same but exchange 'right' and 'left' in the instructions. To try another stretch, sit, and try to pull your knee into the opposite arm pit.
When running, avoid cambered surfaces. Most roads are cambered so rain water runs off to the side, and running on a cambered surface aggravates the ITB on the side with the lower foot. Because we run facing traffic, Americans tend to run on the left side of the road, and tend to get ITB in the left knee. Brits tend to run on the right side of the road, and get ITB in the right knee.
Running on hard surfaces can aggravate ITBS, so you should prefer to run on soft surfaces If you run on paved surfaces, bike trails and sidewalks usually have less camber than roads. If you do run on a cambered surface, run on the side so your foot on the side with the injured knee is higher -- closer to the high point of the surface. Just to be clear, the angle of the feet contributes to the problem, not necessarily the difference in height.
Also, avoid running downhill, as this will aggravate ITBS.
Check your shoes. They may be too hard for your bio-mechanics. Bring your shoes to a store specializing in running. Discuss the injury with someone there, and have them look at the wear patterns on your shoes.
It may help to have orthoses (orthotics) in your running shoes as well as your work and street shoes. It may help to consult an orthopedic technician for this.
What should I bring for hiking? Would it be odd to bring a regular school backpack instead of a fullbackpack?
Ryan
9 miles!!!!!!!!!
9 miles!!!!!!!!!!!!
Answer
Full backpack for nine miles?
???
Nine miles is a walk home at night after I've missed the last bus.
As a hike it's a child's distance, for 12 year olds.
It's a Saturday morning stroll round the glen and over the bridge and come back via the Black Hill.
It's a three hour walk, or two and bit if you're going at standard Roman marching speed of four miles an hour and a ten minute break every hour.
It's not worth getting a special backpack for unless you're going to be doing a lot of ...err,proper hiking.
Best thing to worry about is your feet.
Get some decent cotton socks on, then the hiking socks over them, then the boots or trail shoes, and get them comfortable by going walking in them.
And running a bit too. It helps to get them supple and tuned in to your own feet.
I go mountain running in trail shoes...more like low-cut boots really. Nine miles is a short one.
Then think about what goes in the pack. The less the better.
Last thing is what goes on your face. It's big. It's got a mile between the two ends.
It's smiles.
Have a good short walk to wherever you're going. It won't last long.
Enjoy it while you can.
Here's a longer one....in one go, with some short breaks to check in at check points round the course and eat things and stuff.
85 miles and look who does it....normal people, not big professional hikers....hundreds of them. They train for it by going walking but they're just ordinary people.
http://www.scottishwidows.co.uk/parishwalk/index.html . . . . . .
http://www.google.com/imgres?imgurl=http://www.manxtelecom.com/images/20090620-tm3_0487%2520small_v_Variation_1.jpg&imgrefurl=http://www.manxtelecom.com/company/sponsorships/parish-walk.aspx&usg=__-1G9_M1Jo9ag_X9dTs-SwPALigc=&h=299&w=448&sz=31&hl=en&start=33&tbnid=B2qc0No958CnRM:&tbnh=85&tbnw=127&prev=/images%3Fq%3Diom%2Bparish%2Bwalk%2B2010%26um%3D1%26hl%3Den%26client%3Dfirefox-a%26sa%3DN%26rls%3Dorg.mozilla:en-GB:official%26biw%3D1024%26bih%3D587%26tbs%3Disch:10%2C13230%2C1323&um=1&itbs=1&ei=WOdUTKSTNeGXOObTlZ8O&biw=1024&bih=587 . . . .
http://www.parishwalk.com/ . . . . . . .
Oh yeah....smileys....good for a laugh isn't it?
You'll be OK. Keep smiling. Enjoy the walk.
Full backpack for nine miles?
???
Nine miles is a walk home at night after I've missed the last bus.
As a hike it's a child's distance, for 12 year olds.
It's a Saturday morning stroll round the glen and over the bridge and come back via the Black Hill.
It's a three hour walk, or two and bit if you're going at standard Roman marching speed of four miles an hour and a ten minute break every hour.
It's not worth getting a special backpack for unless you're going to be doing a lot of ...err,proper hiking.
Best thing to worry about is your feet.
Get some decent cotton socks on, then the hiking socks over them, then the boots or trail shoes, and get them comfortable by going walking in them.
And running a bit too. It helps to get them supple and tuned in to your own feet.
I go mountain running in trail shoes...more like low-cut boots really. Nine miles is a short one.
Then think about what goes in the pack. The less the better.
Last thing is what goes on your face. It's big. It's got a mile between the two ends.
It's smiles.
Have a good short walk to wherever you're going. It won't last long.
Enjoy it while you can.
Here's a longer one....in one go, with some short breaks to check in at check points round the course and eat things and stuff.
85 miles and look who does it....normal people, not big professional hikers....hundreds of them. They train for it by going walking but they're just ordinary people.
http://www.scottishwidows.co.uk/parishwalk/index.html . . . . . .
http://www.google.com/imgres?imgurl=http://www.manxtelecom.com/images/20090620-tm3_0487%2520small_v_Variation_1.jpg&imgrefurl=http://www.manxtelecom.com/company/sponsorships/parish-walk.aspx&usg=__-1G9_M1Jo9ag_X9dTs-SwPALigc=&h=299&w=448&sz=31&hl=en&start=33&tbnid=B2qc0No958CnRM:&tbnh=85&tbnw=127&prev=/images%3Fq%3Diom%2Bparish%2Bwalk%2B2010%26um%3D1%26hl%3Den%26client%3Dfirefox-a%26sa%3DN%26rls%3Dorg.mozilla:en-GB:official%26biw%3D1024%26bih%3D587%26tbs%3Disch:10%2C13230%2C1323&um=1&itbs=1&ei=WOdUTKSTNeGXOObTlZ8O&biw=1024&bih=587 . . . .
http://www.parishwalk.com/ . . . . . . .
Oh yeah....smileys....good for a laugh isn't it?
You'll be OK. Keep smiling. Enjoy the walk.
Powered by Yahoo! Answers
Title Post: How do I rehab ITBS? lateral tendon pain from running.?
Rating: 100% based on 99998 ratings. 5 user reviews.
Author: Unknown
Thanks For Coming To My Blog
Rating: 100% based on 99998 ratings. 5 user reviews.
Author: Unknown
Thanks For Coming To My Blog
No comments:
Post a Comment