oh no, gutted for you! I had IT band syndrome last year and couldn't run for six months as a result but it was because I was stupid and tried to carry on despite it. I got it with a month left of marathon training, rested for four weeks then tried to run the marathon. I made it to 12 miles before the pain was so unbearable I could only hobble a few steps before having to stop and after that it was painful for months. But (touch wood) I've made a full recovery so if you would like or need any help or advice please let me know. It's a horrible injury and I always want to help if I can when I hear someone has it.I finished couch to 5k about 4 weeks ago, so have been doing a 5minute walk, 30 or 35 minute run then 5 minute walk 3 times a week since then. However it now seems I have it band syndrome - and the overwhelming advice is to rest. I’m so disappointed, I feel like I’ve got so far now all my hard work will have been for nothing. I ran a few years ago and was plagued with shin splints so gave it up, typically this time round I didn’t get them at all but have this knee pain. Sorry, just miserable and sad I can’t run. I never thought I’d hear myself say that!
Thanks so much for replying! I’m sorry you suffered with it too but I’m glad to hear you have made a full recovery. Is there anything else you would recommend apart from rest? How long did you rest for? I’m wondering if I could walk 5k instead of running so as not to put too much strain on my knee, but I guess that’s pushing it too much....oh no, gutted for you! I had IT band syndrome last year and couldn't run for six months as a result but it was because I was stupid and tried to carry on despite it. I got it with a month left of marathon training, rested for four weeks then tried to run the marathon. I made it to 12 miles before the pain was so unbearable I could only hobble a few steps before having to stop and after that it was painful for months. But (touch wood) I've made a full recovery so if you would like or need any help or advice please let me know. It's a horrible injury and I always want to help if I can when I hear someone has it.
100% this!Highly recommend checking out elapsed times on Strava (you can see it under the ‘View Analysis’ bit). It shows you the total duration of the run, including where they’ve paused their watch / phone and had a break.
There’s nothing wrong with taking a break, but if you’re comparing yourself against others, give yourself a fair shot and compare against peoples elapsed times.
Is the pain on the outside of your knee, so like here:Thanks so much for replying! I’m sorry you suffered with it too but I’m glad to hear you have made a full recovery. Is there anything else you would recommend apart from rest? How long did you rest for? I’m wondering if I could walk 5k instead of running so as not to put too much strain on my knee, but I guess that’s pushing it too much....
Thanks for replying, that was last week so you would expect I'd be heavier thenNo I've not had this happen to me. Could it be where you are in your menstrual cycle maybe?
Thank you!Interesting! Just read this @SpiceWeasel , could be it?
It's not uncommon to gain a few pounds when you start ramping up your runs, like when you're training for your first marathon. Your muscles respond to the elevated effort level by storing more glycogen, which binds with water in your muscle cells to keep you fueled and can tick the scale up by two or three pounds
Also if you're starting from scratch running you'll be developing muscle mass which is denser than fat meaning it weighs more. Get those killer muscles and don't worry about the scale XxThank you!
I'm hoping it's something to do with water. My scales allegedly can measure fat/muscle/water but can't for the life of me figure out how to get them to show that!
Thank youAlso if you're starting from scratch running you'll be developing muscle mass which is denser than fat meaning it weighs more. Get those killer muscles and don't worry about the scale Xx
Nothing like a good purge. Some insta runner/ body positive accounts I like:Thank youcan kinda feel the muscle definition coming back, muscle memory and all that.
Trying not to obsess over the scale, I need to have a sort out of my Insta, following too many weight loss accounts on there!
Ooh thanks I’ll sit and have a look at those laterNothing like a good purge. Some insta runner/ body positive accounts I like:
@emmaabrahamson
@lucybartholomew
@trackclubbabe
@thelongweighdownwithjess
@samirosefitness
@amberrunz
@lydiaodo
I'll probably think of more as I go and can list them too.
Ooh I wonder if this is what I get. My pain is a little lower though.Is the pain on the outside of your knee, so like here:
I had to address weakness in my glutes with some strengthening exercises. I went to see a physio and this is what he advised me to do every other day using a resistance band (if you google the exercises you should find videos). He also said that just rest might get rid of the pain over time but the likelihood would be the issue would quickly return. I would defo recommend seeing a physio if you can.
Standing hip abduction - 2-3 sets of 8-10
Seated knee extension - 2-3 sets of 5-10
Resisted side stepping - 5 times to the left, 5 times to the right, repeat 5-10 times
Hip hitching - standing on step, 2-3 sets of 8 - 10
I also found out that my foot on the injured side was hyper-flexible (no arch or arch support) which was causing my knee to internally rotate too much and was putting too much strain on my IT band. I went to see a podiatrist and had some orthotics made to give my foot the support it doesn't have and they have really helped me.
I hope this helps a bit but let me know if you have any questions!
I find when I get knee pain it's because something else is wrong and the pain is referring to my knee. I'd definitely recommend seeing a physio if you can (and then doing the exercises they give youOoh I wonder if this is what I get. My pain is a little lower though.
Is the pain on the outside of your knee, so like here:
I had to address weakness in my glutes with some strengthening exercises. I went to see a physio and this is what he advised me to do every other day using a resistance band (if you google the exercises you should find videos). He also said that just rest might get rid of the pain over time but the likelihood would be the issue would quickly return. I would defo recommend seeing a physio if you can.
Standing hip abduction - 2-3 sets of 8-10
Seated knee extension - 2-3 sets of 5-10
Resisted side stepping - 5 times to the left, 5 times to the right, repeat 5-10 times
Hip hitching - standing on step, 2-3 sets of 8 - 10
I also found out that my foot on the injured side was hyper-flexible (no arch or arch support) which was causing my knee to internally rotate too much and was putting too much strain on my IT band. I went to see a podiatrist and had some orthotics made to give my foot the support it doesn't have and they have really helped me.
I hope this helps a bit but let me know if you have any questions!
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