(Closed) any runners? need some advice

posted 8 years ago in Fitness
Post # 3
Member
5263 posts
Bee Keeper
  • Wedding: June 2012

I have knee problems from horseback riding, and they affect my running. I don’t think they’re serious, though, it just takes me much longer to warm up, and I have “bad days.” 

I’ve found that hot baths and stretching for longer than average after any exercise helps me. I know you will probably have a much harder time, I found this article if you haven’t seen it yet: 

http://runningtimes.com/Article.aspx?ArticleID=3528

Post # 4
Member
573 posts
Busy bee
  • Wedding: June 2010

I dealt with IT Band issues a few years ago….I found that I had to take time off from running (like you did) and while i wasn’t running I was doing excercises to stretch and strengthen my IT Band. 

If you feel like you are ready to try to run again, it can’t hurt after 3 months off.  I would make sure after each run, even if you don’t experience any IT issues, you stretch and continue the strengthening moves you did in PT.  Have you purchased a foam roller yet?  Those can be a life saver for IT issues. 

After I had IT issues, I became more aware of the fact that I needed to partner stretching and strengthening with my running.  I actually found a Yoga for Athletes class in my area that REALLY helped me learn some key stretching and strengthening moves for runners….

GOOD LUCK!

 

Post # 5
Member
1956 posts
Buzzing bee
  • Wedding: June 2010 - Tannery Pond at the Darrow School

Ice your knee down after you run!!! This is key in keeping the inflammation to a minimum…Grab a bunch of ice cube in a bag, wrap ’em in a dish cloth and hold it to your knee for at 15 mins…

Also, strengthening the muscles around your knee can really help as well, so lots of quad, hamstring and lunges can help IT band syndrome as well.

Keep doing your training exercises and make sure you stretch out and warm up before every run!

Good luck!

Post # 6
Member
1116 posts
Bumble bee
  • Wedding: August 2008

I’ve never been diagnosed with IT band issues, but had some knee pain last year training for my first half marathon.  I agree with a lot of the previous advice. 

I’ve started incorporating more weight training this time around, that seems to be helping prevent the pain in the first place.  Warming up before you run is good, but don’t over stretch, I’ve read the best time to stretch is really about a mile into a longer run.  I’ve also invested in two flexible ice packs to ice my knees for about 20 min after long runs.  Hot balths with epsom salts are good a few times a week too, for muscles and joints.

I tried some my mom’s tiger balm arthritis lotion on my knees after an 8 miler yesterday (didn’t have ice), and was on my feet working for 6-7 afterward yesterday, and knees were just fine!  So I think I’ll start incoporating that too 🙂

Post # 7
Member
235 posts
Helper bee
  • Wedding: December 1969

So, I totally know what you mean about being scared.  I hurt my foot really badly a few years ago and it took some mental effort to get back.  It’s just a matter of slowly increasing your mileage and not doing too much too fast. 

Also, I agree with warm up slowly, stretch, and don’t go too fast with increasing your mileage. Also, try a walk-run program – it helped my Fiance. 

I wear a knee band for my IT problems, but they aren’t very severe. 

Post # 8
Member
1011 posts
Bumble bee

IT band problems are sometimes caused by a too big stride.  A gait analysis might be in order.  You might consider going to a performance sports dr.

Another thing you can do to “loosen” the IT, is to use a foam roller.  I think Trigger Point Technology has one that comes with a dvd.  Or go to a physical therapist or sports massage therapist.

Post # 9
Member
900 posts
Busy bee
  • Wedding: August 2010

I’ve been to PT for IT band issues too, but mine affect my hip more than my knee.  It’s so hard to stretch/massage the IT band!  I have found that going in the hot tub often helps loosen it up a bit.  The stretches I learned at PT help too, it’s just so important to do them often, it doesn’t help just once a day and I’ve had trouble taking more time out to stretch…

Post # 10
Member
1392 posts
Bumble bee
  • Wedding: September 2010 - Heron Hill Winery

I had IT band issues back when I did crew…it was horrible (probably worse than patellar tendonitis in my other knee)….I had access to trainers at the time and ended up doing different exercising and stretching.  The foam roller was really helpful (though I remember it being quite painful the first few times I used it)

I would say icing after each run should help (even if you don’t feel pain) inflammation can really sneak up on you.  I think though after 3 months away from running you should be ok as long as you ease back into it.

Post # 11
Member
1510 posts
Bumble bee
  • Wedding: June 2010

Yep!  I was on the varsity track and field team and cross country team at my NCAA division 1 college.

There are a few things you should try:

1). Strengthan your quads and hamstrings.  Most knee injuries are the result of your quads and hamstrings not being strong enough.  Weight lifting is a great way to do this.

2). Mix in cross training.  Don’t run 5 days a week.  Every other day cross train instead of run.  This could be swimming, biking, or going on the elliptical, but do something that gives your knees a chance to rest since most cross training like I mentioned above is low impact.

3). Get a foam roller.  Go to a chiropractor or sports massuse and get a foam roller to help you massage your IT band before and after you run.

4). Ice your knees after you run. 

5). Have you ever thought of orthotics?  You don’t even need custom ones, but if you have flat feet or underpronate, this is another huge reason for knee problems.  When your foot isn’t hitting the ground right, your whole legs will become much more sore and the impact will be much worse.  Here is an example of a great one (I actually use this and moved to this from custom orthotics) – you put them in a low setting in the oven to heat them up and then they mold to your feet. 

http://www.yoursole.com/products/footbeds/signature/dk-plus/

6). When in doubt, take time off from running and solely workout with cross training because if you have injured yourself, continuing to run on it will just make it worse.

7). Don’t do your runs on concrete or cement, these are the hardest surfaces on your joints and muscles! Try to mix in runs on dirt or even grass, which will still let you get in your workout, but will be easier on your knees.

I’m training for the LA Marathon now, am also in the middle of filming an episode of Wipeout where I am the top girl in the semi-finals, still hold records from my high school years over a decade ago, and was ranked in the top 3 in my events in the Big East Conference for my NCAA Division I college, so I know what I am talking about.

Post # 12
Member
618 posts
Busy bee
  • Wedding: July 2009

Me!!  I had really bad IT band issues (and shin splints) after my first half marathon too!  I went to an orthopedic surgeon that recommended (actually “prescribed”) custom-made orthotics for my running shoes.  He was convinced that these inserts in my shoes would solve both my IT band problems and my shin splints.  I was skeptical, but since they were “prescribed” by a doctor, my insurance covered the entire cost of them.  I got custom-made graphite inserts that slip into my running shoes.  It took me a couple weeks to really get used to them, but I haven’t had one single problem with IT band or shin splints since!  I feel like I found a miracle product!  I’ve run 5-6 half marathons and 1 full marathon (plus all the training) on them over the last few years and have never had another problem.  I’d definitely recommend this!

Post # 14
Member
1250 posts
Bumble bee
  • Wedding: June 2010

IT band issues almost kept me from running my first half marathon (and Fiance is currently dealing with it in preparation for his first half ironman!) It is definitely very common for runners.

Everyone has given really good advice, but I’ll just echo @mizrundou’s comment about the foam roller – they are super helpful and Fiance swears by his. Also, take your stretching/exercises really seriously, and continue doing them after you start running again, even if you aren’t experiencing any pain. I kept it up for the first month after I was running again, and after that, I didn’t have any more problems with it.

Good luck!

Post # 15
Member
78 posts
Worker bee
  • Wedding: June 2009

I am by no means a runner.  My husband, howeveris an avid runner.  I read your post to him and he said that there is tons of information on the Runner’s World website.  Good luck!!!

Post # 16
Member
348 posts
Helper bee

This was not an IT issue, but when I was returning to running after an injury, my PT had me on a program where I started out running a mile three days a week.  Each week I added a quarter mile until I was back up to my pre-injury norm (5 miles).  If I felt any pain, I took several days off and dropped back a quarter mile.  It was annoying the first month or so when I wasn’t able to run more than a mile or two, but it did work for me.

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