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Apr 7th, 2014
I have been training for a half marathon. Running around 15-20 miles a week. Recently getting pain at about 7 mile mark. Intense shooting pain top outside of calf and behind knee. Once I stop running pain continues and I struggle to walk for a few days if not more.
Intense pain at top calf, but radiates around knee area in general. Can you please help?!
The Guru Responded:
Thankfully there are only a few things that can cause your pain on the outside of your knee.
The diagnosis is tricky in its preciseness, but hopefully the cause is easier!
I think what’s happening is your ITB is tractioning on the outer aspect of your knee and pulling the head of your fibula backwards. Most people feels it as a classic friction syndrome (hence trickier diagnosis, but the cause is the same).
You need to have more control of how your entire lower limb rolls in when your foot hits the ground when running.
Shoes, technique and distance are all important. As is foam rolling your ITB – pre and post run….
More importantly is knowing why. The common cause (of the rolling in of your leg) is lack of gluteal control (especially glut med).
You need to have the ability do really good small single knee bends – no wobble, no opposite hip drop, no body shift to the other side, no knee rolling in and foot pointing out. This is key and really needs working on.
I don’t think you need to stretch your calf (maybe the tissue at the front of our hip) but I think you need to run with control and that’s less than 7 miles at the mo.
Hope this makes sense.
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