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dave rockness
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« on: December 27, 2009, 09:09:14 pm » |
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I've been recovering from an ankle sprain/achilles tendon strain for the past month or so. This December I've gradually increased my mileage on each week by about 10% or so (but mostly treadmill running). Last week I began to mix in a little bit of "speedwork" on the TM and the ankle/achilles both responded quite well. Two days ago I got outdoors for the first time all month and did a 8-mile run through hills. I kept just under an 8-minute pace (I'm a "3:10 marathoner") and felt fairly good at the end of my run. The very next day I went out to do another 8 mile run (w/a new pair of shoes) and towards the end of the run (mile 5 or 6), my right knee (on the outside, maybe just a tad beneath the knee) began to feel almost a buckling sensation while going downhill. I tried to run through it, but was forced to stop. Once walking, I felt ok and did well for about 1/4 mile. Then another downhill section started and the pain became worse. Again I stopped and did a few stretches and did this walk/run pattern for about another half mile or so. Finally, the outer knee (or just below it) began to really hurt (more of a sharp pain). I walked for about a half mile before a friend picked me up and drove me home.
Since then (this was yesterday), the leg is fine if I walk "stiffly". Stairs kill and any pressure involved with bending can be painful as well. Could this be a IT Band injury? The pain is less pointed than yesterday, yet I did not try to run at all today...just rested. I can walk without a limp, yet stepping into my SUV almost killed me (helped to just lift the leg up with my hand). No pain whatsoever when outwardly touching- you could hit my leg with a mallet from any angle and it's fine.
If it is the case (IT Band), any suggestions above and beyond rest/icing/cross-training for a bit? Thanks in advance for any insight offered!
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jtshad
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« Reply #1 on: December 28, 2009, 08:38:15 am » |
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May also be chondromalcia, or runner's knee, based on your symptoms. The knee is a tricky, there are so many different things it could be depending on the exact location of the soreness. Does it hurt more after you sit for a while? If it was your ITB, I would think that outward pressure would affect it as well.
Start with rest, icing and ibuprofen to see if that helps, otherwise see a specialist to get more specific.
Sorry for the issue, hope you can get a handle on it soon.
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Eric Day
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« Reply #2 on: December 28, 2009, 08:59:42 am » |
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jtshad is giving out good pointers. I would definitively rest a couple days, ice plenty during. After, if feeling better, do a very easy runs, no hills (or downhills), no speed for a while. Give your body a chance to heal...
Best of luck.
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Sasha Pachev
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« Reply #3 on: December 28, 2009, 12:17:08 pm » |
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Just to clarify - the knee hurts when you either bend over or walk the stairs, but does not hurt if you keep your body straight, correct?
What happens if you try to lift up your knee when standing upright?
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dave rockness
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« Reply #4 on: December 28, 2009, 12:32:39 pm » |
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Noticably less pain today than yesterday (yet I haven't done any running). Sasha, yesterday it did hurt to lift up my leg when standing (go upstairs or step into a vehicle), yet far more to walk downstairs. While standing, I can lift my leg up with my arm and feel no pain. If I lift my leg up by itself, there is definitely discomfort.
I'm hoping I was just a little too exuberant on my first 2 days outdoors. I'll be careful this week and then see a doctor if symptoms persist. A friend yesterday suggested that my issues are probably a result of my ankle sprain from 2 months ago. My persistence in training may have led to a progression up my leg (due to poor mechanics)- Ankle/achilles/knee. Also, I played at least 3 hours of games with the children on Christmas day which involved a lot of cutting type motion (tennis type movement back and forth).
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Sasha Pachev
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« Reply #5 on: December 29, 2009, 03:33:06 pm » |
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Do you feel tension in your TFL muscle? If you need help finding it: http://www.getbodysmart.com/ap/muscularsystem/thighmuscles/anteriormuscles/tensorfasciaelatae/tutorial.htmlMy understanding is that TFL is the only hip flexor that has direct influence on the knee. When you flex your hip, TFL would contract and pull on the knee via IT band. So if the knee hurts on hip flexion, I think it is a good idea to loosen up the TFL (e,g massage it out, lay on a tennis ball, etc). Even if it is not the root cause, it rarely hurts to loosen up a muscle. |
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