Suffer from Iliotibial Band Syndrome or Runner's Knee?

I am somewhat happy I have find this tribe =) Like most people on here, its an on ging problem. I have found it gets worse rather than better too and I have been told that I need to strengthen my VMO muscle too. I see a physio which is a short ter...

deep water running

What about lying leg raises? Do you have a foam roller Gavin?

Ok guys, I need a little help here please. I have had to go to the Dr's today due to getting sharp pain on the inside of my knee. I had been having ITB issues (on the outside of the same knee) but that pain has gone. The Doc says it's all related...

Hi Megan, don't run the marathon in barefoot shoes unless you train in the ALL the time, or will risk injury (I know from experience). Strengthening your glute muscles will help avoid strain and injury in your it band, knees.

Hi all, have been using this as an excuse to not run, but having signed up for a half marathon to help support a friend I've really got no option now. I've got orthotics which I really haven't used much, mainly coz they gave me blisters, and have...

Kimberley, I massage before every run, just a few rolls over each thigh. I even roll my calves, hamstrings and quads if they are feeling tight :)

thanks Jane. how often do yu massage it?

You should definately be doing all the exercises you were given by your pt. You should be fine if you rest, stretch, and strenghten REGULARY. good luck to you.

Oh, and I'll definitely look into getting a foot rocker :)

Thanks Sheri. I have registered to do a 10km and 5km run in the Masters Games in 4 weeks. After that I'll drop my training right down and concentrate on sorting things out. I have been to a physiotherapist who diagnosed patella femoral syndrome in...

Those are two different things Pam. Patella femoral syndrome is a pain that comes from the knee, ITB  pain comes from the ITB rubbing over the lateral epicondyle. Your issue could be coming from a bio mechanical problem that's resulting in your kn...

Hi guys and gals,

I have been diagnosed with patella femoral syndrome in my right knee, which I guess is very similar to ITB? My left knee is headng that way too, but my right knee is far worse - finding a comfortable position to sit or sleep in...

Hi Kimberley, 

Start off by laying side on the roller, gently rolling down the length of your thigh, from just under the hip, down to just above the knee (avoid the joints, just roll over the muscle) If it hurts put your weight onto your arms, ro...

I got a foam roller still figuring out how to use it i'm sure it will work wonders though!

Hello fellow sufferers ;)

I am, unfortunately, quite familiar with the pain of both IT band sydrome and runner's knee. I have been a regular at my physiotherapist's office. Once I was introduced to the foam roller though, things got much better ...

Hi Clare, the foam roller for self massage is fabulous. There is a tribe here with guides, video and tips on what to buy and how to use one. Foam Roller (aka Self Massage) and  The Merits of Sports Therapists

Hi, I've been experiencing knee pain sporadically with both knees for a few years now.  It originaly started whilst training for a half marathon and got to 8 miles in training.  Now i wear stability trainers, up my mileage slowly and try to do kne...

Will do Jane :)

Hey Kate. 

A quick couple of questions. 

Do you have flat feet? 

Do you also get a niggling lower back pain across the top of the pelvis? 

Is the quad on the inside of the knee less developed thatn the outer quads? 

Do you get knee pain on th...

Let us know how you get on Kimberley :)

Thanks for the advice Jane I will get one asap

A foot rocker combined with the foam roller is heaven in your face! The foot rocker gives you a nice (amazing) stretch and also helps with plantar faciatis and tight calves.

Kimberley, do yourself a huge favour, and get that foam roller as soon as possible, I have found it beyond helpful. When I first started rolling down my thigh, it was absolute agony, my face muscles hurt from grittng my teeth in pain. A few mo...

Hi ive suffered with my ITB for about 10 years now which really hinders my training. Sometimes it can be fine but i really feel the difference as it gets tighter. I am getting a foam roller so I hope that helps until then I will stick to the exerc...

You can see a physio to check your feet and gait, and then buy appropriate running shoes.

Paul, have a look at the videos on the home page, particularly the one that is about 13 1/2 minutes by Dr Emmett Blahnik. He has 4 great stretching exercises that I have just done, and some massage tips.