ITB problems

January 11, 2014

cheryl asked The Guru for the following Physiotherapy Advice:

I am a beginner runner, training for my first half marathon in 7 weeks time. After 7 miles i get pain on the outside my left knee, then later the right knee hurts on the outside too. The pain goes when i walk. I think Its my iliotibial band as this feels sore. Will i be able to run the half marathon? I would be grateful for advice of how to solve this. I have a foam roller and have had my gait checked. Thank you

January 11, 2014

Hi Cheryl

Yes it is possible to run the 1/2M as long as you know what’s causing your ITB problem. Your running assessment was fine? Was it done by a Physio?

Foam rolling is great for pain relief BUT will not change the way you run, which is the most likely cause.

Make sure you’ve got the right shoes on your feet, you’ve got adequate knee cap movement, you can control a single knee squat (no cheating!) and you don’t stick your bum out when running….

These are all pretty common causes and until they are checked off your problems may persist.

Have a look at your SKS good side versus affected side. If this is not the same, its a great place to start your rehab.

SKS = single knee squat

I’d be surprised if you didn’t run with your right hip dropping when you heel strike on the left.

Your running style is your running style. It’s the lack of conrol of that style that’s generally the issue. Unless this is assessed then it won’t be noted – either good or bad!

Guru Responded

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