...iliotibial band (ITB) is a strip on the outside of your legs. I'm no medic, but it runs from the bottom of hip down to the knees where it attaches to the knee via some fascia stuff. No idea how it attaches at the top...the "a-z of injuries" on this site has stuff on ITB I'm sure, and I've seen some good postings (usually on knee problems) in this forum that explain it a lot better than that! There were some stretches in the magazine a couple of months ago.
The muscle training will probably vary from person to person - depending on where the strength in your legs is - its basically *embarressed admission here* callanetics type stuff. A physio would point you in the right direction though. And give you the exercises without saying anything about callanetics:).
Biggest advice is if its sore to see an expert - the forums are great for picking up advice everyone else has had - but there is a danger of delaying getting the right treatment... Hope it sorts out soon!
I've had "inactivity pain/aches" in my knee. I think that this is because when lazing around my knees are bent - and muscles and tendons are pulling onto the patella (they are relaxed when the legs are straight). So, if you have a muscle imbalance and the patella isn't moving correctly it will be pulled to one side - resulting in a kind of dull ache. Stretching the iliotibial band has helped me, as has specific muscle training. Oh and sports massages. But they *really* hurt.
Thats only from my point of view tho - knees are complicated...
Yep, you're right about training too hard, I'm listening to what the body is saying tonight and resting...(or is that just apathy??)
I'll definitely be walking the hill if I do "run" on Sunday - so I wouldn't worry about that one. Its definitely a struggle between what you know is best (ie don't do it!!) and what you want to do (run like mad). Although I won't have done a 10K distance by Sunday I would be counting on my base endurance (willpower from someone who can't avoid chocolate?) and a bit of the atmosphere - I remember doing my first ever 10K and the day just carried me through - up until then I'd thought I'd never do the distance! So David, you might want to give it a go and see what it is like...
Knee problems don't sound good DIDAPY - I'll swop advice and say get it looked at sooner rather than later:)
Thanks both - Its good to know that going slow is an option!!
I know it is crazy, stupid even, but I'm trying to fit 2 months worth of training into one week. I just want to get round, slowly, I don't mind if I come last, its just important to get round. Is there anyone out there in a similar position?
There is, as always, a story:
I was out of action for 1.5 years, then I made slow return to fitness this Spring. Decided to celebrate by entering the Nike 10K as I should have run the first one, but had to pull out due to The Nasty Injury. However 2 months to go and I strain a muscle. This week I'm returning to fitness again after lots and lots of rest and treatment by a top-notch physio.
Another place that is worth looking at is www.knee1.com - they have lots of stuff on knee injuries! Having just spent 15 months away from running and probably looking at another 2 of more "resting" I would really advise you to go and see a physio or "running aware" sports therapist asap.