ITBS
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tsilcyc posted 36 weeks ago.
Let me first state that I am NOT a doctor so my advice is only from my personal experience with this injury.
When you say "under the knee", do you mean in front or on the side? ITBS appears on the outside of the knee, not on the front. If your injury is in the front, you may have something else.
That said, a few things to keep in mind. Do not touch the area. This is bad. Icing is good. I find that using bags of frozen veggies works great for this injury.
The cause of this injury is either overuse or the wrong running shoes. And unfortunately, this is one of those injuries that requires you to stay off of it. How long have you had this injury? It typically will go away in a few weeks as long as you don't aggravate it.
Here's a good link:
http://www.itbs.info/html/treatments.html
Good luck!
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UFTriGator posted 36 weeks ago.
I got rid of my ITBS with lots of ice, lots of stretching, rest, and plenty of time on a foam roller and massage table. It took a few months to be able to run without pain and I still can have a funny feeling in my knee once in a while, but for the most part it's been gone.
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Not fast enough.
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theShiba posted 36 weeks ago.
I can say that definitely the best cure for me was rest. Unfortunately for us, rest is probably the hardest kind of "therapy" that one can endure. It's so hard to just take a week off, and rest.
As far as the Ice, I know I've said it in other threads, but I will say it again. I was told (by a PT) to Ice for 15 mins, apply heat until you regain feeling (i.e. you start feeling a tingling feeling, or the numbness goes away), then ice again for 15 minutes. You can also do this by running cold water in the shower for as long as you can stand on the area, then running warm water until the numbness goes away, then repeating with cold water. Both of these methods helped me immensely.
If you can change the "tags" you should add "IT Band" for others that might be searching under that name for the syndrome.
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251 days
lvs3574 posted 35 weeks ago.
kscel wrote:
I have been struggling with ITBS for quit a while now and am in Physical Therapy, but it doesn't seem to be helping. The pain is the worst right under my knee. quote]
If the pain is under your kneecap, or patella, it is probably not IT-band which, as a subsequent poster correctly pointed out, would cause pain laterally. Your problem could very well be a patellar tendon strain or patellofemoral syndrome. Ask your physical therapist! They darn well ought to know that IT-band issues do not manifest under the patella!
The knee is very simple, and you'll almost always find the problem exactly where it hurts. Not alot of mystery. Google IT-band anatomy...you'll see where the attachment is, and I think once you see it you will probably be able to come to your own conclusion that that's not the issue.
1488
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1320 days
brittda posted 35 weeks ago.
I can say this. I had pain right under my knee, thought it was my ITB and really it is a stress fracture. My PT was treating it as ITB, which made sense, because my ITB was tight and everything is connected somehow. Now I am out for my marathon in two weeks, and have pain with simple walking. The odd part is my pain was on the outside of my leg , but the fracture is in the tibia, which is where the pain is now(as well as just below my knee on the outside (lateral)of my leg.
Get it checked out by your doctor is my advice.
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601 days
hoyle posted 35 weeks ago.
I had the same issue this summer. My pain was on the outside of my left knee and basically, as has been mentioned already in this thread, the "cure" was rest, A LOT of stretching, some PT (basically balance exercises as well as hip strength exercises) and massage/foam roller. The main thing is patience honestly. It can get very frustrating at times but you just have to keep at it.
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kscel posted 35 weeks ago.
Thanks all, I'll keep everyone updated when I find things that work for me. So far the foam roller has been great. Heat feels really good too. I made a doctor appoint to get checked out again and look for something other than IT Band issues. I've had this problem for quit a while now, but just now starting to take care of it.
Also, one of the responses mentioned the "wrong running shoes", could anyone possibly elaborate on that?
777
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797 days
tsilcyc posted 35 weeks ago.
There are many causes for IT Band Syndrome:
- Overuse
- Running on uneven surfaces. IE, the side of the road where it dips into a gully.
- Improper shoe support. If you're an overpronator (http://en.wikipedia.org/wiki/Foot_type) running in a neutral shoe, you are not going to get the stability you need. Therefore your foot will roll and cause problems such as ITBS, Plantar Fasciitis, etc.
Your local running shop should be able to tell you whether you're an over or under pronator.
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kylie posted 35 weeks ago.
Here is a good thread on it as well:
http://www.trifuel.com/forums/showthread.php?t=7715
It's in the old forums.
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kakman posted 35 weeks ago.
Thanks Kylie, that was a great link and post from Kona_expat. The trigger point book he recommends sound interesting too.
cheers
//k
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OzTriGuy posted 35 weeks ago.
Nobody here has mentioned muscular imbalances.
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I have been struggling with ITBS for quit a while now and am in Physical Therapy, but it doesn't seem to be helping. The pain is the worst right under my knee. Anyone have any good advice on how to heal this?