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Topic:
Runner`s Knee
osgur
(165 Posts)
Posted:
08-May-2008 20:29
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Anyone got a cure, cannot run for more than 20mins without severe pain on outside of left knee.
samuel_maguire
(12 Posts)
Posted:
08-May-2008 20:38
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stop running
count of monte cristo
(463 Posts)
Posted:
08-May-2008 20:38
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rest and physio.
ive been having medial ligament probs since march, havent played or trained since sickening really
LimerickNomad
(Power User)
Posted:
08-May-2008 21:14
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Could be ITB too but you really need to go to a
proper physio for a fully diagnosis.
count of monte cristo
(463 Posts)
Posted:
08-May-2008 21:37
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sounds more like ITB actually as runners knee affects the inside of you knee
On the Green
(192 Posts)
Posted:
09-May-2008 09:51
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Originally posted by osgur:
Anyone got a cure, cannot run for more than 20mins without severe pain on outside of left knee.
I was getting the exact same thing osgur. I use Tiger Balm as a rub before I go running and do a very good stretch as my groin area goes to bits the more I run. But last run the pain seems to have gone, maybe I ran it out of it, I don`t know. Don`t run on consecutive days, that`s one thing I`ve learnt
...
KatieA
(13 Posts)
Posted:
09-May-2008 09:56
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I`ve had physio on the knee for swollen tendons. The reason for the swelling was because my hip rolled inwards when I ran and hit the ground, it pushed my knee off centre, diagnosis was to strenghten my core by lying on my back and pushing towards the floor and getting fitted for the orthotic shoes...
slogger_jogger
(83 Posts)
Posted:
09-May-2008 10:47
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Might be your running shoes, you get your stride analysed ?
You could be an over pronator who needs support in the soles to stop the knee taking so much pressure.
Had the same issue myself and a move from asics 1120/2120 to adidas supernova sorted it right out.
TwoRunnyEggs
(813 Posts)
Posted:
09-May-2008 11:11
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In a lot of cases one leg might me very slighly longer then the other and can cause all sorts of muscle problems. Your physio will more then likely measure you up and provide an insole if this is the case.
Foreman
(123 Posts)
Posted:
09-May-2008 12:10
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Originally posted by count of monte cristo:
sounds more like ITB actually as runners knee affects the inside of you knee
True. If it`s outside mightn`t be runner`s knee. Definitely best job is to go to physio & let him/her show you what stretches, strengthening exercises to do. Might advise you what supplements to take for joints.
The Growler
(312 Posts)
Posted:
09-May-2008 12:18
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Originally posted by osgur:
Anyone got a cure, cannot run for more than 20mins without severe pain on outside of left knee.
Have the exact same problem aswell osgur,on the outside of the left knee,comes on after about 20 minutes running. I did notice a slight improvement with a new pair of asics alright. Might try the tiger balm as on the green says.
The Growler
(312 Posts)
Posted:
09-May-2008 12:20
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Originally posted by LimerickNomad:
Could be ITB too but you really need to go to a
proper physio for a fully diagnosis.
Whats ITB LN?
count of monte cristo
(463 Posts)
Posted:
09-May-2008 12:23
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iliotibial band syndrome
From wiki
Iliotibial Band Syndrome is one of the leading causes of lateral knee pain in runners. The iliotibial band is a superficial thickening of tissue on the outside of the thigh, extending from the outside of the pelvis, over the hip and knee, and insert ing just below the knee. The band is crucial to stabilizing the knee during running, moving from behind the femur to the front during the gait cycle. The continual rubbing of the band over the lateral femoral epicondyle, combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed, or the band itself may suffer irritation.
http://en.wikipedia.org/wiki/Iliotibial_band_syndrome
The Goat
(166 Posts)
Posted:
09-May-2008 12:41
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I had a similar problem a couple of years ago. I`m 30 now so, logically my knees should be getting worse after playing football all my life and still do. Anyhow, on the outside of my left knee, after training/matches I used to have desperate pain. Woke me up a couple of times even. I was just about to head to the physio when weights were introduced to our team. I noticed slight improvement so held off from the physio. After 4 weeks it was completely gone and hasn`t returned since. Two years ago I believe was the last pain I felt. I`m not talking about Ciaran McGeeney weights, more circuit type stuff. Lunges etc. Have a go and see what happens. Might save you the physio bill.
chewfáile
(698 Posts)
Posted:
09-May-2008 12:43
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Originally posted by The Growler:
Have the exact same problem aswell osgur,on the outside of the left knee,comes on after about 20 minutes running. I did notice a slight improvement with a new pair of asics alright. Might try the tiger balm as on the green says.
Osgur, this has been the bain of my (admittedly limited ) running life for the last 10 years or so.
Depending, I can run for 10, 20, 30 minutes and then the pain on the outside of my left knee gets to the point where I physically cannot run any more. There`s no running this baby off, it just gets worse and worse so you have to stop. Now that I`m familiar with the symptoms I stop pretty much straight away and I can walk away on the leg with zero discomfort.
It can also hurt when I`m going down a stairs (as opposed to going up ) .
Diagnosed as IllioTibial Band Syndrome by a physio a while back. The Iliotibial band is band of tendon/muscles etc connected from the hip to the outside of the knee. It`s purpose when running is to control/decelerate adduction of the upper part of your leg (i.e. stop it moving inward ) . As adduction can occur up to 90 times per minute when running, there`s a serious amount of wear and tear going on and the part adjoining the knee can become inflamed.
To get around it as far as I`m aware, the only "cures" are RICE, stretching and strengthening.
I`ve undergone every stretch and strengthen exercise they could come with (and from a few other sources too ) but unfortunately for me anyway, the symptoms have persisted. I`ve tried orthotics, to no avail. My physio reckons I could have a build up of scar tissue which is inflaming too easily. She wanted to send me on to another guy but I`ve yet to try him (having spent enough time and money on it for the moment ) .
A good idea is to get it diagnosed properly at least, I spent enough years trying to ignore it and then having it misdiagnosed. Hopefully, you don`t have it too bad and it`ll respond to physio.
Incidentally, if anyone else has had a similar experience to me, I`d gladly accept any further advice/tips on this ITBS craic.
OneLeggedDancer
(3,520 Posts)
Posted:
09-May-2008 13:11
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I had this problem some time ago and the medic explained that it was because I used run out the road a few miles, cross over and return. He said that the camber of the road was stressing the left knee and that it wouldn`t have happened if I`d just returned on the same side of the road. Obviously the same thing applies on a circular route - alternate the sides. A bad pain though and it came when I`d got up to 20 miles after about 8 months training.
On the Green
(192 Posts)
Posted:
09-May-2008 14:29
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How come though with the instances being told about here, that we all had the pain on the outside of our left knee? Is it because we all might be right footed and thus that leg is stronger?
...
OneLeggedDancer
(3,520 Posts)
Posted:
09-May-2008 14:38
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Originally posted by On the Green:
How come though with the instances being told about here, that we all had the pain on the outside of our left knee? Is it because we all might be right footed and thus that leg is stronger?
...
According to the theory given to me, running facing oncoming traffic means that the camber will stress the outside of the left knee by throwing extra weight onto it. But you know what they say about theories and assholes.
Foreman
(123 Posts)
Posted:
09-May-2008 14:41
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Originally posted by On the Green:
How come though with the instances being told about here, that we all had the pain on the outside of our left knee? Is it because we all might be right footed and thus that leg is stronger?
...
I`m right footed, had problems with inside of left knee.
I`m sure there`s a more technical reason for these injuries, but are the rest of ye right footed? (could be a scientific breakthrough on knee pain over the weekend! )
osgur
(165 Posts)
Posted:
09-May-2008 16:37
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the pain I get is on the outside of my left knee. Running on the road since this time last year. Done Marathon with no problems.
Only last month did I start to get this pain. didnt have a increase in milage. Have bought a new pair of runners this week though as I`ve done over 500 on previous ones and that im told was way to much for one pair.
Went to a Neuromuscular therapist this morning. Pain was almost gone anyway but he is pretty sure he has solved it and if not this time the next time I go back if I have to. Im going to go for a run over the weekend so i`ll let ye lads know how it goes.
LimerickNomad
(Power User)
Posted:
09-May-2008 17:12
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Originally posted by osgur:
Have bought a new pair of runners this week though as I`ve done over 500 on previous ones and that im told was way to much for one pair.
My last four pairs of shoes have done over 620 miles each
without issue.
Stretching of any sort of very important when running any
long distances regularly.
The Growler
(312 Posts)
Posted:
09-May-2008 19:55
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Originally posted by OneLeggedDancer:
I had this problem some time ago and the medic explained that it was because I used run out the road a few miles, cross over and return. He said that the camber of the road was stressing the left knee and that it wouldn`t have happened if I`d just returned on the same side of the road. Obviously the same thing applies on a circular route - alternate the sides. A bad pain though and it came when I`d got up to 20 miles after about 8 months training.
think you could be onto something one legged, now that i think about it nearly all my running would be on a circuit route with the left leg always on the inside, and im right footed! now we just need to know are you a theorist or an asshole!!
OneLeggedDancer
(3,520 Posts)
Posted:
10-May-2008 01:38
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Originally posted by The Growler:
think you could be onto something one legged, now that i think about it nearly all my running would be on a circuit route with the left leg always on the inside, and im right footed! now we just need to know are you a theorist or an asshole!!
Growler, I`m a mere asshole quoting someone else`s theory, but that doesn`t make me a bad person. On the hole I`d rather be a theorist.
OneLeggedDancer
(3,520 Posts)
Posted:
10-May-2008 01:53
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Originally posted by OneLeggedDancer:
Growler, I`m a mere asshole quoting someone else`s theory, but that doesn`t make me a bad person. On the hole I`d rather be a theorist.
s**h! The irony of posting as one-legged and pontificating on running circuits has finally occurred to me. So I lack credibility, but the Chianti is good.
djabu
(413 Posts)
Posted:
10-May-2008 09:18
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Originally posted by chewfáile:
Osgur, this has been the bain of my (admittedly limited ) running life for the last 10 years or so.
Depending, I can run for 10, 20, 30 minutes and then the pain on the outside of my left knee gets to the point where I physically cannot run any more. There`s no running this baby off, it just gets worse and worse so you have to stop. Now that I`m familiar with the symptoms I stop pretty much straight away and I can walk away on the leg with zero discomfort.
It can also hurt when I`m going down a stairs (as opposed to going up ) .
Diagnosed as IllioTibial Band Syndrome by a physio a while back. The Iliotibial band is band of tendon/muscles etc connected from the hip to the outside of the knee. It`s purpose when running is to control/decelerate adduction of the upper part of your leg (i.e. stop it moving inward ) . As adduction can occur up to 90 times per minute when running, there`s a serious amount of wear and tear going on and the part adjoining the knee can become inflamed.
To get around it as far as I`m aware, the only "cures" are RICE, stretching and strengthening.
I`ve undergone every stretch and strengthen exercise they could come with (and from a few other sources too ) but unfortunately for me anyway, the symptoms have persisted. I`ve tried orthotics, to no avail. My physio reckons I could have a build up of scar tissue which is inflaming too easily. She wanted to send me on to another guy but I`ve yet to try him (having spent enough time and money on it for the moment ) .
A good idea is to get it diagnosed properly at least, I spent enough years trying to ignore it and then having it misdiagnosed. Hopefully, you don`t have it too bad and it`ll respond to physio.
Incidentally, if anyone else has had a similar experience to me, I`d gladly accept any further advice/tips on this ITBS craic.
Get a foam roller, roll it out yourself. Make sure to include the front,lateral aspect of the quads. IT Band is connected to tensor fascae latae muscle in the front of your hip and gluteus maximus in your arse. Usually glute max inactivation/weakness is a contributory factor, so ihp raises/donkey kicks for strengthening. Glute medius is also important for all hip activity, so abductor raise, or side bridges with the legs straight.
Multi directional lunges are great too, as they balance out the muscles acting on hip & knee, and are very functional as you are weight-bearing all the time.
Foam roller & proper stretching prior to running would normally do the trick.
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