Please help me! ITBS or soemthing else?

Injury/Nutrition

5 years ago 03/12/2019 2:26pm EDT

July 2018- Did a 50km run. Towards end part of the run slight pain on lateral left knee. End of run no pain and back to normal.

October 2018- 50km run had to quit midway due to extreme stabbing pain on lateral left knee. Got worse gradually from km2 and unberable by km 22-25. Clear identifable point on lateral left knee. I assumed ITBS.

I could not put any weight on left knee and going up or down stairs was nightmare. Pain lasted 1-2 days and then I was ok.

Started doing extra strengthening exercises specific to ITBS (monster walk etc). Note: I have been doing various form of group fitness exercises for many years (Pilates, Poweryoga, Cardio HIT, weight training in a group). So I am relatively speaking quiet strong.

December: To make my knee bullet proof I also increased my squat weight and started doing box jumps. This started causing some pain on medial side of my left knee, the tear drop muscle I think. It was general soreness there and not easily identifiable. Started noticing some clicking or sliding nosie too.

I went to sports doc and she said nothing wrong with my knee joint. Meniscus/Ligamnets etc all good. No need for MRI. some tightness on lateral left thigh region.

March: Did a 25km run, leg felt tired but ok. Week after did a 21km run and upper lateral left thigh felt super sore. This area, where her hand is was probably the epicentre-

https://www.p2sportscare.com/wp-content/uploads/2016/11/IMG_5846-10-100kb.jpg

Next morning I woke up and could not put any weight on my left leg. The whole upper left lateral thigh/hipregion felt extremely sore. Next day pain gone 99%.

Went to new physio. She said knee is ok too. Some tightness on lateral thigh area. Do foam rolling twice daily along with stretching. I was doing that before already but started doing it more religiously.

Today, 1 week later went for a 10km test run. During the run pain was ok but after stopping. I did some foam rolling and stretching. Then went shopping and BOOM my left hip lateral thigh region bacame sore as hell and I was struggling to put weight on left leg. No identifaible pain on the actual knee.

So I am starting to think can it still be ITBS without knee pain if pain is only on lateral thigh and hip region? It feels like muscle/tendon type of pain and not bone or joint related. Could it be that in October I had ITBS issue but now it is something else?

Could foam rolling and lacrose ball stuff be making it worse? Could it be nerve related? It feels like dead leg when I put weight on it and going up stairs hurt, 1-2 days later it becomes ok again.

I am really lost. I did do abdductor/adductor/quad/hamstring/glute exercises on the gym machine the night before each time I had this uppe lateral thigh/hip pain.

Note: No issues on right leg though-

5 years ago 03/13/2019 2:36am EDT

re: Dead Leg

5 years ago 03/13/2019 2:43am EDT

re: Dead Leg

Weak hips.

Cambered roads.

Very slow foam rolling with the leg bent.

5 years ago 03/13/2019 3:22am EDT

re: Dead Leg

I find that the "clams" exercise wards off ITBS. However, if you're going to do 50km runs you are at an increased risk of things going wrong in your legs no matter what strengthening and stretching you do.

5 years ago 03/13/2019 3:32am EDT

re: Subway Surfers

Subway Surfers wrote:
Weak hips.
Cambered roads.
Very slow foam rolling with the leg bent.

I run on flat paths, no camber.

No pain before the run, no pain during the run but 15min later pain starts!???? I slept in lot of pain last night.

This morning still in pain, maybe slight improvement. Putting any weight on my left leg hurts on the side hip/thigh region.

Red dot is the exact location of pain. Is it ITBS issue or Glute medius issue? I have no identifiable pain on my lateral knee.

http://oi67.tinypic.com/28cms7p.jpg

5 years ago 03/13/2019 7:00am EDT

re: Dead Leg

Guys anyone?

In the above image the red spot/pain source would you say that it is where Glutes medius blends into IT band? Althought at t that point everything blends in including Glutes maximus and also TFL!

5 years ago 03/13/2019 7:48am EDT

re: Dead Leg

What you're describing sounds like classic ITB to me (having had it enough times myself). It can crop up in the knee or the hip, or both.

Did you say that you started doing squats or heavier squats? Not an expert, but my understanding is that squats tend to irritate the ITB. I would think that box jumps would, too.

For myself, I've found ITB to be easier to deal with when I get it in the hip. It seems to respond pretty well to targeted stretching (variations on the pretzel stretch, the pigeon pose). Don't overdo it, though.

Also for myself, I suspect that the ITB problems are linked with an underlying lack of strength and stability in the hip. That might be something to look into and work on if it turns out to be the case for you. But again, don't overdo it. (From what you're describing, it sounds like you are overdoing some of the stuff you are doing. This is probably a pretty common response to injury - I've done it, too - but frequently counterproductive.)

Hope this is helpful.

5 years ago 03/14/2019 3:49pm EDT

re: going faster miles an hour

I think I might be on to something. This side hip/upper thigh issue happened 3 times so far and each time the day before the tranning run I had done hip strengthening machine exercises including loads of monster walk with strong band. These directly/indirectly directly targeted the TFL too.

TFL is the origin of IT band. Strengthening it too much basically puts stress on the IT band, as if it was getting shortened. So I am going to cut it out let things settle down for a week and see what happens in my next run.

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