Newbie Knee Pain Question

Newbie Knee Pain Question

Post by Tim Parso » Sun, 20 Jun 1993 05:32:57


I have recently tried to become semi-serious about running, after decades of
enjoying the act of running without ever getting into a distance regimen of any
sort.  I started out with a few weeks of 1.5 miles twice weekly and went up to
2.75 miles twice a week.  The first few weeks were no problem- I've always been
in decent shape, with what some would call a "runner's build."  Anyway, on to
the problem.

Soon after I started running the 2.75 mile distances, I would notice a pain,
after 1.5 miles or so in, below and to the outside of my left knee, on the
underside of that 'knob' down there below the kneecap.  For the next several
times, this would not show up until at least a mile into the run, then it showedup earlier.  I sat out a couple weeks and tried again at 1.5 miles, but the painwas there even earlier, so I'm laying off again.  The pain occurred on the up-
stroke, not on impact.

I use old Nike running shoes that I've had for a decade or so but never used
much, so the tread and lining aren't bad.  I run on roadsides, mostly, but I
try to wander onto grass where I can.

Does this sound familiar to anyone?  Can anyone tell me if this some kind of
injury I need to get fixed, or is it just bad form/surface/shoes?  Thanks.

Tim Parsons

 
 
 

Newbie Knee Pain Question

Post by Brendan Leit » Thu, 24 Jun 1993 02:16:10

[running history deleted]
|> Soon after I started running the 2.75 mile distances, I would notice a pain,
|> after 1.5 miles or so in, below and to the outside of my left knee, on the
|> underside of that 'knob' down there below the kneecap.  For the next several
|> times, this would not show up until at least a mile into the run, then it |>showedup earlier.  I sat out a couple weeks and tried again at 1.5 miles, but |>the painwas there even earlier, so I'm laying off again.  The pain occurred on |>the up-
|> stroke, not on impact.
[ shoe stuff deleted]
|> Does this sound familiar to anyone?  Can anyone tell me if this some kind of
|> injury I need to get fixed, or is it just bad form/surface/shoes?  Thanks.
|>
|> Tim Parsons

|>

PROBLEM:
========
You have just done a fairly good job of describing 'Iliotibial Band
Syndrome', a common and painfull running injury. It is usually
referred to as ITB.  The iliotibial band is a large tendon that runs
from the hip to just below the knee on the outside of the leg. At the
point you describe it is crossing over a 'Bursa Sac'(there is something
there, I may be wrong, but I think that's what it is).  It is the
friction over this sac that causes the pain.  That is why you can run
a certain distance before it kicks in and hurts.

WHAT TO DO:
===========

1) Stretch - there are a number of ways to stretch this tendon(I find it
             too diificult to describe over the net)
2) take two weeks off (tendons heel VERY slowly)
3) work your mileage up slowly from your the distance of the last run
   before the pain hit(if this is ITB, you should get a little bit of
   notice that it is about to hit you, 100-300 meteres, characterized
   by warmness and no friction) STOP HERE BEFORE THE PAIN GETS YOU. If
   the pain gets you, it is too late.

The key in coming back from this injury is to increase your mileage
slowly without feeling the pain.  When I was recovering from ITB, I would
run until I got my warning, stop and stretch for about 3 minutes, and then
run a bit more.  This worked well for me and I recovered.

I also reccomend reading 'The Lore of Running' by Tim Noakes.  He is fairly
helpfull at explaining this and other running injuries.

Good Luck, Brendan
--
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Brendan R. Leitch                           Bell Northern Research Ltd.
DMS Supernode Distributed Operating Systems       (The Big Nerd Ranch)


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