Jun 10th, 2015
When I was flying back from America a few months ago, I noticed some
discomfort on the lower right hand side of my right knee. I thought it was
just a bit tight from sitting down for so long, but the discomfort has
persisted since. It’s not a particular problem when I’m walking, and can even
squat with no pain. The main discomfort comes when I try running (I used to
run very frequently but have had to put it on hold recently). Most recently I
got about 1km before the the pain kicked in again, forcing me to stop to try
avoid further damage.
Any idea what the problem is?
Jun 10th, 2015
It sounds like you’ve got an ITB friction syndrome.
This is where tissue that runs from the outer bit of your hip, down the outside of your thigh and attaches into the outer portion of your knee, becomes irritated and compressed.
This can happens for a few reasons – and even though you felt pain after a specific incidence it’s more likely to be a cumulative effect of these few things. Poor gluteal control, overactive muscles (things like TFL) and restricted hip movement may preempt ITBFS. Having symptoms when running is really common, it’s the repetitive nature that’s the issue – try rolling your ITB on a foam roller, but not over the painful bit and really max out of gluteal control see videos.. not just strength training.
There’s lots that can be done!
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