After progressing well in my marathon training (Brighton in seven weeks) and completing 16 miles last Sunday (a week ago yesterday) my right knee has started to hurt.
The pain comes about when I put weight on it and is located just under the knee cap on the inside of the knee.
I don't think it's ITBS as i've had this in both knees before and am religious in my foam roller use, I've got the 'right' shoes for me (and have bought some new ones in case mine have given up) so I'm a bit stumped.
The reason I'm stumped is because I can still run on it but I can 'feel' something there all the time. I've taken most of the last week off but don't want to take much more time as I'll start going backwards in the training.
I've been cycling and rowing down the gym which doesn't hurt it at all.
I think it was the hill running session a couple of weeks ago that did it, and I specifically think it was running down hill that did it.
Thanks in advance for any advice.
Well done on the 16!
3 possible injuries spring to mind (i'm not even considering problems within the knee joint):
1. Patella tendonitis - overuse of the tendon from your knee cap to the shin bone. Aggravated by distance, down hills and poor mechanics.
2. Fat pad irritation - pretty much the same issues as above
3. patello-femoral pain (not likely as this usually manifests behind the knee cap).
More than likely it is #1:
I would recommend using ice, stretching and aggressive deep tissue release of the quads - (therapist or roller). You need to let it settle and then start with flat easy runs, stay away from hills and speed until you feel it is durable again.
If it lasts more than 2 weeks then I would suggest you see your physio for diagnosis and further assistance. You may want to see your GP for anti-inflammatory medication.
Hope this helps
This looks like it may be more a patello-femoral issue. With the distance and speed you're running there may be stress going through a misaligned knee cap causing irritation to the surrounding tissues.
The fact that you are feeling it more to the inside makes me wonder about you leg alignment/mechanics - is your leg collapsing inwards as you take the load on impact?
Immediate treatment is Ice and meds (speak to your doc or physio about this).
I would see your physio about this one - if it is a patello-femoral issue - you could using taping to re-align patella / help reduce the strain on the tissues.
Hope this helps - Good luck
Can i ask you a question? You say that you've had ITB in both knees and that you use a roller. I'm currently in training for the VLM and think i've just got it in my right knee, a sharp pain on the outside of the knee joint. It's been niggling for a few weeks but having just completed the Llanelli Half on Sunday, the pain was quite bad. Can you give me some advice on treatment? I'm icing it well and using Ibugel but am due for a couple of runs this week. Any advice would be greatfully appreciated especially the roller or vene a tennis ball?
Many thanks fr the kind words and the advice. I'll certainly look on the net for the foam roller and see how that helps. I'll let you know how i get on. Once again, many thanks.
Hey Angela and others,
Once you get tired of the roller or feel it is no longer effective, try 2 tennis balls taped together...! (Also a lot cheaper and easier to get hold of)
Thought I'd jump in on this thread to convey how much I love my foam roller.
Like the others in this thread I suffered from ITB in both legs after starting running last year. I took a month off before I started my marathon training and purchased a roller. It is quite simply the best thing I have purchased. Got one reasonably cheap on ebay and since then I've not had any ITB pain at all, even after the 20 milers. It hurts like hell when you start using it but stick with it and with a bit of luck it will sort you out for good.
Thanks for that. Just ordered mine so lets hope it sorts my knee out!
I've just ordered one from Amazon @ £13.99 + P&P (link attached). Interesting to see you've also had runners knee. I completed the LLanelli half on Sunday in prep for the VLM in April and the pain hit me later in the afternoon. It's a lot better now but no pain to the touch, no swelling and no heat!
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