ITBS/outer knee pain

Discussion in 'Health and Fitness' started by contactfront, Dec 16, 2008.

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  1. hi all,

    been training recently for fitness for selection, but have picked up an injury *Iliotibial band syndrome* which is the tissue/tendon that runs from the outside of your hip to the outside of your knee being inflamed and rubbing, obviously ive stopped running and applied RICE and I was just wandering if anyone had first hand experience of this, what they did etc

    Ive got an appointment booked with a physio in a few days, but any info from people that have actually dealt with it would be ace

    many thanks.
     
  2. Yup had this...

    Usually the muscle causing it is the TFL (tensor fascae latea)(sp) , which is a hip flexor, abductor and internal rotator of the thigh. Basically, massage, stretching are the keys to getting it to lengthen and thus take the pressure off the ITB.

    The physio will be well versed in how to tackle this as it is a very common problem (one study found it was the cause of 90% of reported knee pain!). A google search will provide you more reading if you want it - there's literally more out there than you will have time to read, but much of it is the same.

    The only bits i would mention here are the use of a tennis/cricket ball to do self release techniques on the TFL, a foam roller for myofacial release again on the ITB, and the importance of improving all of your hip flexibility (i.e. hamstrings, hip flexors, adductors and abductors) in order to be sure it's not trigger points causing the pain.

    If you want more info on any of this would recommend googling it first, as ti can be difficult to explain over a message, but any problems and i'll give you more detail.
     
  3. Been there, done that. Lot of self help exercises/stretched involved in curing this one. Some links from my favourites that may prove helpful:

    http://www.aafp.org/afp/20050415/1545.html

    http://www.itbshelp.com/stretches.asp

    http://www.sportsinjurybulletin.com/archive/0168-knee-injuries.htm

    http://www.pponline.co.uk/encyc/0168b.htm

    http://www.medicinenet.com/script/main/art.asp?articlekey=46565

    http://www.med.umich.edu/1libr/sma/sma_knee-ili_rex.htm

    I have left out the links to the Patellofemoral Pain Syndrome that I also have in my favourites but if the cartilage at the back of your kneecap starts giving you jip I have a link for that too!!

    Good luck
     
  4. hey mate,

    yea I have done plenty of reading on it and as you mentioned it all says the same thing. I didnt realise it was so common though, think we have a rolling pin, maybe il give it a roll with that? out of interest did you ever find out exactly what caused yours? ive read it can be anything from your running style, pronation to muscle imbalances. when it first developed It was agony just walking DOWN the stairs, not so much up them. seems like quite an odd injury to me, but I havnt run for nearly 2 weeks now, just been doing some cardio on a machine that doesnt take your knee past a 30 degree bend, which is a godsent.

    thanks
     
  5. links were great thanks
     
  6. Yeah Murielson has posted some great links there, all from respectable websites too.

    There are a number of causes for the pain, but most seem to come back to simply "modern life". We as a race are not designed or used to sitting down the way we do, and most people spend most of their days sitting down now. This leads to shortening of the hip flexors of which the TFL is one. If you have a weak gluteus medius for whatever reason then the TFL will tense up in its role as a abductor, whenever you are standing on one leg (i.e. walking and running) to stop you from "topelling off" the leg sideways, this repeated action causes it to shorten. Also if you sit at an angle, or regularly put your wallet in one back pocket, or always cross one leg over the other, then you will eventually build up and imbalance in flexibility.

    The short answer is, that it's cause is the same as for most body problems, ranging from lower back problems, to shoulder stability issues, tension headaches through to shins splints and knee pain - a lack of flexibility in the hips and a lack of stability in the core.

    Think of how 99% of people would bend over to pick up something off the floor, how much their back would bend and how much movement would come from the actual hip joint, and then compare that to a baby's movements..
     
  7. thats an interesting thought . . have been working an office job over the last couple of years, although im in good fitness bar the fags, I was working on getting my 1.5 down from 9.45 to 9.18, seems running is what triggers it so il keep up the stretches and keep an eye out for one of those proper rolers you mentioned, it shouldnt effect my selection really because il just rest before hand, get it cracked on the day and carry on whatever therapy afterwards.

    really insightful posts, thanks
     
  8. Mine appeared after returning to football after a few years off and a few (quite a few) pounds gained. Now off the footies and back in the gym as also redone an old ankle ligament sprain that is proving hard to shake.

    Moral is when you are getting older don't try young blokes games and stick to what you know is best for you!!
     
  9. Also might be worth looking at strengthening your gluteus medius too, to make sure the joint is flexible and has strength. Good exercise for that would be:
    http://uk.youtube.com/watch?v=42YFCnVTvMk

    Longer term, just keep trying to make sure your hips are flexible in all directions, make sure your hamstrings are flexible so your glutes will take on most of the work and that you keep a good solid core. This will greatly reduce the risk of a number of injuries.

    Have fun at selection!
     
  10. Oh and yes the rolling pin would work fine. Would be a lot more painfull than the foam roller tho - and even a foam roller hurts like you wouldn't believe...
     
  11. I've had it. Did exactly as he suggested and it worked. Make sure you also work on strengthening your adductors. It's also known as runners knee - bad tracking of the knee cap.
     
  12. You dancer!!

    Knew someone would let me use my last link if I kept my eye on this thread for long enough: http://www.aafp.org/afp/991101ap/991101b.html