 Poster: A snowHead
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Hi all,
Whilst running last week, during Xmas break, I believe I've developed ITBS (Ilotibial Band Syndrome) on my right knee, as it was painful on the outside part. Since then have only been resting and streching. Sometimes, when sleeping, I feel a bit of pain (especially when right leg is supporting left leg).
For those who have suffered knee problems, do you think I will be okay to ski next week????
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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I tend to suffer from ITB problems when I do a lot of running, so you have my sympathy! Generally people suffer from ITBS as their glutes aren't strong enough and tensor fasciae latae (TFL) is working to abduct the hip. If you do some TFL stretches you might find that the pain eases somewhat. What will also help is a foam roller, or a friend/partner/professional's forearm...
As the IT band is connective tissue running from the hip to the knee (to put it simply) the way to relieve some of the tension is to massage the tissue. You can either do this yourself by rolling the side of your thigh from the knee to the hip along a foam roller - they tend to have them in gyms but they're not expensive to buy yourself - keeping equal pressure all the way up. Use much lighter pressure to return the roller to the knee and then repeat. If your IT band is too tight this will hurt a lot, but it will loosen things off. If you have a willing friend you can have them apply the pressure with you lying on your side with the fleshy part of their forearm, using a little moisturiser to reduce friction. Again they need to be firm on the stroke from knee to hip and reduce the pressure when going back to the knee. If this relieves the pain then you're probably right with your diagnosis and will most likely be fine to ski (just keep stretching TFL whilst you're away). If it doesn't it might be worth getting a proper diagnosis before you go.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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I'm also suffering from ITB syndrome in both knees at the moment, going skiing on the 21st and I'm pretty worried because I've been trying to fix the problem for ages now, its got better, but I still get pain from running, cycling, and going on the cross trainer at the gym.
I get huge cracks and pops when I climb stairs or squat which is apparently due the the patella tracking wrong, anyway I went to the doctors about it today and he suggested strengthening my quads for skiing by doing squats against the wall and holding it for like 2 mins! The physio also told me to try strengthening the muscles around my knee by doing slow 1 legged squat things. Apparently swimming with a float and just kicking with your legs will help to strengthen those muscles as well. The foam roller thing that Spannah suggested has helped me a little, so its worth doing that!
Have a quick question of my own to anyone who has been in my position? I'm a skier but have done a week and a bit boarding, anyone got any ideas if boarding will be easier on my knees and less likely to cause them pain?
cheers, hope I helped a little
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You need to Login to know who's really who.
You need to Login to know who's really who.
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Get yourselves to a sports physio pronto.
And take painkillers before you go!!
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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What Mosha Marc said.
Ibuprofen should help reduce anflamation and the pain.
Main treatment is a combination of stretching and strengthening - when I had it I was put on a 12 week rehab program!
You can also get a strap to put just above the knee - doesn't cure the problem, just the symptons.
HTH
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You'll need to Register first of course.
You'll need to Register first of course.
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Thanks for the replies guys....
Knee is not swollen. The tissue maybe inflamated, even though I am not feeling pain (have been resting since 27 Dec, no exercise).
Have been doing some stretching. Will take some ibuprofen just in case.
I hope I will be okay for next week, upon return I will probably see a pyshio and get a plan to strengthen my muscle. I am pretty much stiff. Hamstring is short and a struggle to stretch.
Will def. get a foam roller to use at home.
My goal for 2012 is to finish a marathon so will have to work hard to get the muscles strong.
Fingers crossed for next week.
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Just back from skiing 10 weeks after a lateral release operation for ITB/chondromalacea patella which I've been battling with for 8 years. Deff see a sports physio when you get back (essential to long term survival!) and I found a brace for CP helps. I was able to ski for years thanks to the brace before having to have an op - recommended by my physio. I found them in a local ski shop, neoprene, velcro top and bottom, hole where the knee cap goes - helps keep the knee cap in the right place and pressure off the ITB area. Freezer ice pack essential every day when I got off the slopes - 10mins every hour for 3 hours. Most importantly sort the overall muscle imbalance out when you get back to the UK with the help of a specialist sports physio - it will take at least 4-6 months of work but will be worth it in the long run! Good Luck!
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redbaron51, are you sure the hamstring is short? Often struggling to stretch the hamstring when suffering with itb issues can be an indication that the hamstring is overlong and the pelvis is misaligned. It may be worth having a postural analysis done, particularly if you are planning on running marathon distances.
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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redbaron51,
ITB friction syndrome can be very difficult to shift. Many athletes live with a low level of symptoms every time they run etc
Plan, in this order:
Clarify diagnosis
Stretch, soft tissue release( roller), strengthening often core and around hip/ pelvic region. Ie see a physio.
Orthotics for sports shoes
Injection of steroid.
ITB release( a small operation) for iliotobial band syndrome is rarely required but can be helpful in resistant cases
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