Does this sound like an IT band issue?

The other day I was running and toward the end of the run (which was about three miles) I started having some pain at the outside of my left knee whenever that foot hit the ground. Once I finished running, it felt OK pretty quickly so I didn't think too much of it. Today, I did a 14-mile hike with some gradual ups and downs, and a couple of hours into it I started having the same pain, mostly when going downhill. It gradually got worse, and by the end it was getting pretty bad and I was happy to get back to the car. Now it still hurts when I get up from a chair or walk; there's also a tender area above the knee joint. My best guess is that it's an IT band issue, does this sound right? I've never had the problem before but I think between the 17-mile hike last Saturday, running, and today's hike maybe I overdid it...

Yep. It does. My advice, back off and get some stretches going. Mine has become chronic.

Well, looks like I'll be hitting the pool this week...also, where can I find out some stretches to do?

+1 on the foam roller and if you can't do it on the floor you can roll it against the wall. Little tricky but is easier for some people.

The best IT stretch I can think of is the one where you get a belt or yoga strap and loop it around your foot. Lay on your back, leg up in the air, don't 'lock' your knee but pretty close to lock- then cross your leg over to the other side while flexing your foot. IE Left leg to the right side while keeping it at a 90 deg angle. You should feel that stretch. Also stretch your hamstrings the same way but closing down on the 90 deg between your leg and your body (towards your body) and hold it for 30 seconds or more. Same with the IT stretch. Holding it longer than 30 seconds will tell the Golgi tendon organ to tell the muscle spindles in the muscle to rellllaxxxxxxxxxxx...

Which reminds me, I have to start stretching a little more often...

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Originally Posted by TahoeDirtGirl

+1 on the foam roller and if you can't do it on the floor you can roll it against the wall. Little tricky but is easier for some people.

The best IT stretch I can think of is the one where you get a belt or yoga strap and loop it around your foot. Lay on your back, leg up in the air, don't 'lock' your knee but pretty close to lock- then cross your leg over to the other side while flexing your foot. IE Left leg to the right side while keeping it at a 90 deg angle. You should feel that stretch. Also stretch your hamstrings the same way but closing down on the 90 deg between your leg and your body (towards your body) and hold it for 30 seconds or more. Same with the IT stretch. Holding it longer than 30 seconds will tell the Golgi tendon organ to tell the muscle spindles in the muscle to rellllaxxxxxxxxxxx...

Which reminds me, I have to start stretching a little more often...

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Flex the foot in which direction? Pointy toe or bringing the toe closer to the knee?

yes, the roller, I forgot about that. Absolutely. Just google for the stretches. they are all over the net. It is tough to stretch, but it helps. And the roller does wonders. Ice does also.

If you nip it in the bud, it may be gone for good.

After suffering torn cartilage in *both* knees because of biking overuse and unknown tight ITs, the only thing that saved me was good physical therapy. This problem is SOOOOO common that any experienced PT will know exactly what to help you with. If my ridiculous insurance had covered PT back when I had the injury, I could have avoided *9 months* (I'm not kidding) off the bike because I was in so much pain! Instead I had to wait until I started grad school, where my insurance actually covered my PT. I was pain free in TWO SESSIONS!

Some exercises you should ask them to help you with:
1-leg squats off a 1" step/box (start low, progress to high)
Hip hikes off a step/box
"Pigeon" stretches (I can't even begin to explain this one. I use the Yoga term for it)
Standing IT stretch (crossing legs and leaning torso away from leg you're stretching)

Tight ITs not only come from lack of stretching, but from weak glutes, too. I used to do what I thought was a lot of glute work, but it turns out I was missing glute medius most of the time. Now that I do my PT exercises, I have NO PAIN when I ride for hours, even though I still have that cartilage tear.

Once again, I can't recommend good PT enough for knee issues! Can you tell? Best of luck! :)

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Originally Posted by bounceswoosh

Flex the foot in which direction? Pointy toe or bringing the toe closer to the knee?

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Toward your knee.

I agree about the PT but its hard to find a good one. I found one out here on the East coast and they are helping me with my posterior tib problem (from jamming my foot in a rock).

It's alot of work, but it's worth it. Don't skimp on strength training, that is what has been slowing me down from healing up is because I didn't strength train for a year now...

I just got the foam roller today and tried it; ouch!! Is it supposed to hurt?

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Originally Posted by Jolt

I just got the foam roller today and tried it; ouch!! Is it supposed to hurt?

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If it stings like there's no tomorrow, you're probably doing it right ...