Post # 1
Hi all, another long-time lurker, first time poster here! So here’s my story: My friend and I started running about 4-5 months ago with the goal of completing a half-marathon this coming October. We started out short and slow, running 2-3 times per week, and gradually added mileage (about a half mile per week). Things were going great until about 6 weeks ago when we were consistently running about 5 miles/3x a week. One day, after getting thru 4 miles of our 5, I got this aching/kind of stabbing pain on the outside of my knee that forced me to stop, and which I now believe might be an IT band issue (based on extensive internet research haha). I replaced my shoes which were really wearing out and tried running again a few days later, but the pain was worse and started much earlier in the run – maybe around 2-2.5 miles. Same thing happened the next time, so I decided to take a few weeks off from running and crosstrain instead, which takes us to this week. I tried a short run again, and same thing – pain around 2 miles. For the past several months I’ve been signed up for a 10K which took place this morning, and against my better judgement I decided to try to run it and maybe push through the pain – BAD idea. The knee started hurting at 1.5 miles, and I forced myself to run through it til about mile 4, when my whole knee was throbbing and basically felt as if it was going to give out on me – at which point I walked off the course, found my Fiance (maybe cried for a few minutes haha) and went home without finishing.
So, I’m sitting here icing it now and feeling very frustrated. I have a feeling this will probably derail any chance of running the half, particularly if I don’t figure out what’s going on soon. I’ve changed shoes, started using a foam roller, tried specific stretches targeting the area — nothing seems to be helping.
Does anyone have any thoughts or suggestions about what worked for you or what I should do? Thanks so much for your input guys, I really appreciate it!!
Post # 3
- Wedding: March 2012 - Pelican Grand Beach Resort
If it is your IT-band, that takes like 6 months to heal, so you just need to take it easy. Have you had your stride evaluated? I know you bought new shoes, but did you get fitted by a professional and put on a treadmill to check your stride? Also, how long is your stride? You should aim to have 180 footfalls (90 per foot) each minute with short strides, and most newer runner have more like 140 with long strides. This stresses all the joints, muscles, ligaments, and tendons in your feet, legs, and hips.
If you have a local running group in your area, consider going to their workshops. I got so much GREAT and FREE information about running safely by going to workshops with world class runners, trainers, and kinesiologists.
Post # 4
@mrsSonthebeach: Thanks so much for this! I actually did have my stride evaluated when I got my new shoes – I tend to over-pronote, so I got stability Mizunos that feel great, aside from the knee pain. I haven’t focused much on the short vs. long stride, so I’ll definitely keep that in mind when I start running again and see where I’m at. And the 6 month recovery time is pretty depressing, but you’re right, necessary for things to improve. This was so helpful, thank you!
Post # 5
Definitely take some time off. I was sidelined by an IT band issue. It sucks, but the healing time was exactly what I needed, and I was pain free after a few weeks of rest.
Also, what’s your running schedule like? If your longest distance at the time was 5/6 miles, there’s no need to be doing that 3x a week. Build up the distance on weekly long runs, but also make sure you have some easy run days- slower and shorter runs are just as necessary to a training schedule!
Post # 6
Sorry to hear about your knee pain, it must be so frustrating. Seek medical attention and although it’s very difficult, really let your body heal. I got a stress fracture of my tibia due to running through pain and it set me back for 6 months. Custom orthotics may help you, ask your Orthopedist, they have made a world of difference for me. While you’re recovering you could run weightless in a pool with a flotation belt. Truly, I looked ridiculous doing it but it helped me not lose a lot while I was resting. When you are back to roadrunning, there are compression tights which are designed to help your knees, I found them on a marathon runners blog. They are made by a company called CW-X and although expensive, totally worth it. They are the only other workout clothes that will pull me away from Lululemon. Best wishes as you get better and get back on the road!
Post # 7
Can you see a physiotherapist or registered massage therapist? They’ll be able to break up some of the restrictions in your IT band, and show you exercises to balance out your muscles so this won’t sideline you in the future.
Post # 8
Get a foam roller!
I use this one and I love it. Basically you lie on your side, with the roller under your hip, and then you just roll over the roller from hip to knee. It’ll hurt like crazy, but those are the spots where you need to break up whatever it is that’s catching the band. When I’m having issues I’ll use it for 10 minutes a day. I had ITB issues and this got me running the same day. The trick is to use it fairly regularly, even when you aren’t in pain, to keep everything stretched out.
Post # 9
You need to go to the doctor before you try anything else. Especially if the pain continues when you aren’t running as well. Knees are very easily injured, and they often take a long time to heal. Everytime you are running on it you are causing more and more damage to it (although it sounds like you know that). It sounds like you’ve tried everything you can, from foam rollers to stretches. It’s time to let a professional take over.
Oh, I forgot to add. If you haven’t already you might want to eat a little something and then take some sort of NSAID (whichever one you usually take) to help with the pain and swelling.
Post # 10
Okay, from a casual runner I have to say:
1) if you have never run before a half marathon in 6 months is a VERY lofty goal….usually new runners have a goal of a 5k at 6 months to 1 year of training….
2) you are likely over training…..way too much mileage increase too fast so you WILL injure yourself (which you did)
3) go see a doctor…meanwhile make sure you are icing….
When you are able to start retraining please look into a couch to 5K program…it is designed to gradually increase mileage…and if you can’t get past a week you can repeat it!
Post # 11
If its your IT band, go to someone licensed in Graston therapy. It fixed my 3 month IT band battle in two visits. It sounds exactly like ITBS. The good thing is that if you have ITBS it is likely from doing too much mileage too soon. don’t do a couch-to-5k program, that’s just silly- try something like Hal Higdon Novice 1. This happens to the best of runners. Don’t run through it right now though- take some time off until the inflammation goes down and see a specialist. Doctors don’t usually do Graston, Chiropractors do.
FWIW, the foam roller did nothing for me.
Post # 12
hal higdon you have to pay for their apps…..podrunner.com is free and has 5k to marathon apps….
Post # 13
Def go see your doctor. It could be so many different things and self-diagnosing yourself with the wrong thing isn’t going to help you. I had the same exact knee pain as you a few years ago, turns out I actually have a micro-tear or bruising of my miniscus. See your doctor!!!!!If they don’t know what is going on, get a referral to someone who will (PT, Sports Medicine, etc).
Post # 14
It definitely sounds like an IT band issue. You need to take some time off from running and cross train with things like rowing machine, or swimming…anything that doesn’t put pressure on your legs. You should DEFINITELY be stretching before and after you workout. Basically, when you have IT band issues, it’s because of an unbalance of muscles somewhere. I had these issues and it was because my quads were “weak” which put more stress on other parts of my legs, causing over compensation problems. Do leg strengthening exericeses – squats, lunges, etc. I started doing yoga and strength training 3-4 times a week and my running has improved significantly, and I haven’t been injured since! Good luck! And remember…strength and stretching is more important than high mileage!
Post # 15
Sweetie I’m no expert, but I would recommend having it X-rayed, getting some rest (probably with a good tight ace bandage too), and try some joint supplements and organic apple cider vinegar. Go to the doc just to rule out anything major, and then focus on general joint health. No idea if this is what ails you or not, but give the organic ACV a go. It’s cheap and harmless, and has a lot of other benefits anyway.
My mom had chronic bursitis that was so bad sometimes she could barely walk. Had it for over 10 years, seen all kinds of doctors, etc, and they told her to just live with it. One day my friend’s mom suggested ACV to her and within weeks it was gone and has been gone since (that was 15 years ago). About 2 years ago I developed chronic tendonitis in my left ankle. It wasn’t so horrible that I couldn’t be active mostly, but twice it was so painful I had to wear an ankle brace for the support. On the 4th of July I sprained my right ankle and while I was getting it X-rayed (to make sure there was nothing broken), i had them X-ray my left ankle just to see if there was anything going on there. Nope, nothing that showed up–doc said I just had “weak ankles”. Ummmm, ok!!! Then I remembered the ACV and I ordered some of the Braggs organic. I take 2 tbps a day and have only been doing this for 5 days but my tendonitis is 75% gone!!!!! I’m simply astounded. Maybe it’s a coincidence but I doubt it! My mom said to give it 3 weeks to kick in. Holy cow, it could be completely gone by then. I hope!
Oops, sorry for the long essay, lol…
Post # 16
@smcs28: They’re free online, just print it out- don’t need an app