But can't tell you this week's lottery numbers!
Jan 31st, 2014
I’m currently training for the marathon. I was on a training run yesterday and after about 5 miles, I felt a niggling pain on the outside of my left knee. There was no sudden jolt or movement, it just developed slowly. I ran through it for a little while, but then I started to go up hill and the niggle became a lot more severe and I had to stop. I did ye old self-diagnosis and gave it rub and tried to run on but the pain started to move down my leg and intensified to the extent that I was left limping home.
I rested it for the remainder of the day but certain movements are still very painful today and I’m walking with a limp. If it continues I intend to see someone about it, but wondered if you had any ideas on what it could be?
The Guru Responded:
Sounds like a classic description of an ITB friction syndrome – especially the going up hill bit.
Depending on your schedule, he’s the plan.
Get a foam roller and roll your ITB daily – morning, noon and night. Stick some ice on your painful bits for the next week or so for 20 minutes (no ice burns, so use a bit of oil) – may also be worth knocking back a few Ibuprofen (if you can take them). Try to increase the mobility in your thoracic spine and make sure you’re sitting well at work – no slouching, screen the right height and make sure you use the back of your chair (if necessary bring your screen nearer to you).
Most importantly improve your gluteal control – this is a must! When you run, and your knee rolls in underneath you (worse up hill) you put massive amounts of excessive load throughout the outer bit of your knee – you need to control this excessive movement to stop your ITB becoming the fall guy.
Lunges, squats, dynamic split squats and ballistic hops are the way forward – functional, realistic and pain free. Use a mirror to make sure you’re not cheating and keep A1 form. This isn’t an overnighter, but you need to start doing it NOW
PS Make sure your shoes rock and have enough life left in them for your to compete your training and the marathon…..
Guru, you are a legend.
Thank you for the advice, incredibly helpful, I will be sure to recommend you.
I’ll get to it, it’s starting to feel a little better already. Any ideas as to how long I should leave it before I start running again?
The Guru Replied:
Kind words James!
Leave it for 5-7 days then start to return to recovery running (i.e. not pacey, not distance – just solid form) around 7-10 days pain dependant.
i don't want my name on the website – 21/10/2019 06:46:08
moorgate branch needs better changing / bathroom facilities
Vincent – 18/10/2019 15:47:38
Dishonest company - you should avoid them. They are making it extremely difficult to get…
Gemma – 17/10/2019 21:30:12
Alex is fantastic! After coming in with what I thought was one thing, actually the…
Claire Walters – 17/10/2019 06:20:24
Great communication from everyone. Neil and Soloman have both been been great..Good availability. Highly recommend.
S. O. – 16/10/2019 16:39:18
Good physio therapists but I’ve had to chase several times to get confirmation that my…
Rachel – 16/10/2019 15:29:17
I have been seeing Amelia for treatment ofa knee injury, and she has managed my…
Roshan – 16/10/2019 12:44:13
My experience has been nothing short of brilliant. Daniel really knows what he is doing…
Andrew Mole – 16/10/2019 11:37:00
Everyone has been excellent (working with Sarah and Georgie) - really supportive and helpful with…
Bansi Kotecha – 16/10/2019 11:22:06
The consultants and staff at Six Physio have all been fantastic, with the treatment and…
Tom – 16/10/2019 11:15:02
I have been seeing both Alex and Anna in the Borough clinic and having shoulder…
Prask – 16/10/2019 11:11:13
Great experience. Only thing I'd recommend is on-site showers. Would be great to be able…
Christine Steadman – 16/10/2019 10:49:00
Excellent professional service, with care and attention that is well above the norm.
Janina – 16/10/2019 10:48:37
Abbie has been fantastic from the very beginning. Very clear on my diagnosis and easy…
Gill Bland – 14/10/2019 14:58:15
The exercises in the pdf didn’t show properly and were sometimes missing part of the…
Linda Ferstendik – 14/10/2019 12:02:12
I have no suggestions for improvement having been fully satisfied with Sam, my physiotherapist and…
Sheila Robbins – 11/10/2019 07:20:41
My experiences with Six Physio have always been excellent. I mostly see Mrs. Alex Keogh…
Anil – 10/10/2019 19:35:10
Personable, friendly and tailored plans from a team that is Truly committed to helping you…