Hi Katy, I started with outer left knee pain in the final few weeks of training for my first half-marathon on 3rd March. At that point it wasn't enought to prevent me running but at about mile 11 of the run the pain came on really bad and it was only through adrenaline, I'm sure, that I was able to finish the race.
Following the race, I wasn't able to run any kind of decent distance at allm soemtimes in after as few as eight-minutes of running I was hobbling home, the pain was so bad, I had to pretty much walk without bending my bad leg!
I went to a physio and he said it was IT Band issues...I was new to running, hadn't done any strength work, I had believed so long as my legs were strong then that was all that mattered.
Not the case...so the physio gave me various strength work to do.
He did say I could continue to run, but I actually couldn't, it hurt too much, so I stopped for a couple of weeks, so not too long really, and focussed on strength work (a mixture of lunges, squats, planks, etc), basically anything that targeted the gluteus medius specifically, which had been identified as not working due to them being weak.
After a couple of weeks I went back out but did laps round my block, so if / when the pain started I wouldn't have far to hop home!
For the first few runs over the next couple of weeks I stuck to around 5k runs, not wanting to push it, and never carrying on if the pain flared up (I sometimes felt a niggle but not what I'd call a 'pain').
I religioulsy did my strength work as I could tell that it was working, which was incentive to carry on.
Touch wood, for the past six weeks or so my knee hasa been absolutely fine, and I'm building back up slowly, not just picking up where I left off by doing 13 miles, I don't want to get overly carried away and risk injury again.
It's been a lesson to me to not rush things (I reckon I had the excitable new runners syndrome!) so making myself hang back and do a good mixture of distances and paces.
So in my instance, my IT Band cleared up and I feel a lot stronger generally than before...it was because of the ITBS that I found out that I had a weak core and glutes, which allowed me then to change that.
I hope you're back out running stronger soon Katy.
New to running (eight months), completed first half about a month ago, think I upped mileage to quickly, knee now seizes up after only short amount of running, have to stop and head home. Once I apply finger pressure to TFL the pain goes, nbut side of knee still tender.
Physio said it's weak gluteus medius causing ITBS, have been doing side leg lifts, lunges, squats, planks, to strengthen my core and glutes, but doesn't seem to be getting any better (been doing these for around three weeks) and I use foam roller and stretch the band / TFL as well.
There's also a clicking noise in my hip area when I flex my left leg (the one with tight IT Band).
Any advice on how long it may take to strengthen the glutes so they start working proplerly and can ITBS cause long-term damage?