I’m nursing an it band issue in my right knee. I haven’t run in 3 or 4 weeks, and since it has been pain free, decided to work in some pool running kick start the rehab.
The set I did was 5 min wu/cd and 12x 1:30 w/ 30s rest, with a 2 min rest after the first 6. Towards the end of the set, my f’in IT band starts to feel tight, then I started feeling a lot of pressure in my knee. Every time I pulled my leg back, it felt like someone was griping my kneecap and all the meat beneath it and pulling it forward.
That happened at the end, so I cooled down and headed home. Now I’m noticing that my knee just feels funny when I stretch my quads, and last night, my quad down by my knee was spasming and causing the same feeling every time it tightened.
Has anyone experienced this? Could a short quad muscle be screwing with my knee this much?
I’m no expert but the IT issues won’t have to do with impact of running (pool running takes the impact out) so much as extension of the knee. So in the water, you’re extending your knee against a more viscous fluid (water vs. air) so it’s going to be worse. If someone thinks my logic is incorrect here, let me know.
I’ve had the same issue just swim training. I either use the pull buoy or try to kick more from my hip, less from my knee.
I would agree with the above post. ITB issues are not really impact related. I suffered through ITB issues one summer, but when I found out about the stretches and started doing them as much as I could during the day; it went away almost instantly. I would say take one week off and stretch rigorously. You should be fine. Oh yea dont buy anything for it.
could you post a link, or describe the stretches that you are doing? I have some that I have been doing, but obviously they aren’t addressing the problem.
I been nursing a IT issue. The problem usually stems from a weak pelvis. Check out “building a better runner from the ground up”. They have a pedastal workout that kicks butt. A foam roller to massage the legs out is a must or I really like using the trigger point roller. check out there website. For one its developed by a triathlete. Two I think it works better then the foam roller. My advice on pool running(i have been where you are a few times) dont go straight into hard running right away. If you have been not running for awhile you should ease into it so you really dont get hurt worse. Get your hips stronger and your it band will get better. Once your healed try some polymetrics too.
could you post a link, or describe the stretches that you are doing? I have some that I have been doing, but obviously they aren’t addressing the problem.
The main stretch that I focused on was where I cross one leg over the other and bend. So it was my right ITB that hurt so I cross my left leg over my right and bend horizontally to the left and use your left leg as a balance support. Bend far enough to feel a good stretch along the side of your thigh. Hold for at least 30 seconds, more the merrier. Basically you want to hold it until the stretching sensation goes away, thats how you know the band is becoming more loose and not tight.
A foam roller to massage the legs out is a must or I really like using the trigger point roller. check out there website…
Once your healed try some polymetrics too.
+1 on the foam roller. I haven’t tried the trigger point roller- I’ll check it out.
Also, do you mean plyometrics?
I been nursing a IT issue. The problem usually stems from a weak pelvis.
That actually makes a lot of sense. Before the IT band issues started, I was having hip flexor/adductor/piriformis issues....although that was mostly on my left side, and it's my right IT that is acting up.
Since I haven’t been running, I’ve been putting in 5+ hours in the pool every week and have started doing a fair amount of kick drills. This has helped a lot with the weakness I was feeling in my hips, but I think I’ll start adding in plyo too.
Yeah just woke up, damn. The tp roller feels more like a deep tissue massage. They also have a ball and smaller roller for the calfs. It hurts quite a bit but def does the job and I think is worth the money. I bought mine from trisports, so I could use the st discount.
core endurance is a another good program to look at. http://www.coreperformance.com/training-programs/endurance-training.html. It is only for endurance athletes so it deals with injury prevention and alot of joint workouts. I went to physical therapy for IT issues and they had me focus on my pelvis which I still do. When I stop for a week or so I can feel my hip acting up. Here are acouple things i do. If you have ankle weights, lie on your side put the ankle weight on you upper leg and raise your leg. Keep your leg in line with your spine. Do 2x15 nice and slow. You can do the basically same thing with a ankle strap and a pully machine at the gym or some elactic bands. I call it a 4-way hip exercise. You do each side the same as your lying on the floor. Do one from the front like your running and from the rear)reverse leg lift) It works both legs since your trying to hold a good posture. You can get the core perfromance book or dvd which is pretty good for staying healthy.