The icing, stretching and anti-inflammatory medication has done little to improve the knee pain I’ve been experiencing the past three weeks. I finally gave up and contacted my doctor. She confirmed the knee pain is being caused by an ITB issue. Her recommendation is to stop all running for several weeks and start physical therapy. Of, course I knew all along that time off was necessary but I was just procrastinating, until the pain got too severe that is.
I set up a few appointments to see the same DC that treated my plantar fasciitis. He used the Graston and Active Release Technique to treat my PF with good results and I’m hopeful it will also be effective in treating this ITB syndrome. I really don’t think I’ll be out of commission for several weeks but I do expect to be idle for 2-3 weeks. At least I hope I’m right and my doc is wrong. So tonight I plan to purchase a foam roller and start beating the crap out of my ITB. Let the fun begin!
Dan, the foam roller is your friend, although it is a love/hate type of relationship. Get well.
ReplyDeleteDan, make sure you allow that thing to heal. I can't tell you how many runners I know, myself included, who ran through injuries and succeeded in making them permanent problems.
ReplyDeleteThanks Steve, I guess I won't be seeing you at Soapstone this year.
ReplyDeleteLaurel, I may be one of those people. What started off as minor, occasional discomfort is now constant pain, even when I'm not moving. Stupid me.
Dan,
ReplyDeleteI had ITB issues after my October marathon. I never stopped running, but I did decrease mileage substantially and ran trails. Since then, I've been using this protocol http://www2.massgeneral.org/sports/protocols/Iliotibial%20band%20tendinitis%20rehabilitation.pdf
that was recommended to me by the sports meds at MGH, along with lots of icing. It works. No ITB since. This protocol has become part of my weekly training, I do it 2Xweek. Give it a try!
Yes, and do purchase the trigger point foam roller. It's a great tool!
ReplyDeleteAna, this is great. I've been doing the stretches but now I will add the strengthening exersices too. Thanks so much!
ReplyDeleteThere is an interesting article I read a while ago about exercising while injured: http://www.nytimes.com/2007/01/11/fashion/11FITNESS.html?_r=1&em&ex=1168664400&en=9043d6d0cab07d89&ei=5087
ReplyDeleteI think it is vital to lower the intensity but to keep on moving (running?)
Dan, rest up and you'll be back in time to come to Oklahoma to do our 12 and 24 hour ultras! If I am not mistaken (which I usually am) this year our race will be home to the USATF 12 hour nationals. It will be good times.
ReplyDeleteDan, Find a good massage therapist. They are better than PT.
ReplyDeleteAs others have said, go for the foam roller and stretching. I stopped running altogether for several weeks and then eased back into it slowly. Like 20 minutes in 1 day of 1 week, then 20 minutes on 2 days the following week and so forth. This is really frustrating, but necessary. Good luck for a quick recovery.
ReplyDeleteD- ice the ITB attachment points (near hip and below knee) and roll the heck out of the tendon.
ReplyDeleteBUT not the areas where the tendon attaches.
Nurse Ratched.