Lateral knee pain (ITBS I think)

[mountainsandsound]

Any others have problems with this? I think the running I was doing over the winter/spring led to it. I don't feel it that much when I am running or hiking on flat ground. A 7 mile hike with only 300 ft of elevation gain was (almost) fine. But I do feel it a lot hiking over mountainous terrain. Uphill or downhill, once the knee joint reaches a certain angle, I really feel it. Kind of makes climbing mountains painful.

 

Seems like weak glutes are often the culprit, so I've been doing some strength training for that. Other thoughts on iliotibial bullshit syndrome?

Edited June 10, 2013 by Nater

[rob]

Yep, I struggled with ITB problems for a while. In my case, the problem was weak hip abductors and a severe over-pronation problem. PT and orthotics fixed it.

 

How long have you been dealing with it? if you can, I'd see someone about it. I tried to fix it myself but in the end it was a lot faster to get help.

 

[mountainsandsound]

It has only been going on for the past few weeks. I'm 28 and have been running off and on for about 15 years with no issues. I was running and cycling a lot fall-spring this past year, but only on very flat terrain. I'm currently teaching in central Iowa 8 months of the year and there is nothing over there that comes close to a mountain or hill. With all the flat running/cycling I felt a little tightness sometimes, but never pain.

 

Then I get back to Washington and I really notice it when gaining or losing elevation over hilly terrain.

 

I think I will eventually bite the bullet and see someone about it, just not sure what my insurance thinks of me going to sports med docs or PTs.

[matsfredrickson]

I had the same issue last spring and weak glutes were the culprit. The PT was able to figure out what the problem was within a few minutes and fixed me up pretty quick.

[John Frieh]

I think I will eventually bite the bullet and see someone about it, just not sure what my insurance thinks of me going to sports med docs or PTs.

 

I would make it a priority to figure out what your insurance does or doesn't cover. Even if you have to pay out of pocket seeing a PT or sports doc now will save you years of pain and suffering in future as well as likely not being able to do what you were hoping to do in your 30s. Find a local college where students are completing hours towards their accreditation for reduced rates.

 

I'd also consider switching to swimming or something

[mike1]

Could this also be a torn meniscus? In either case I wonder if strength training for the muscles that support the knee joint would help...

 

 

[mountainsandsound]

Since it looks like my original post was revived, I will follow up. I saw my doctor after the original post, he is not a specialist but he is an athlete and seemed to know his stuff. I started doing some exercises he suggested, most of which seemed to focus on hip aductors/abductors and glutes. I've always done regular strength training but as far as lower body stuff, I've never done much more than simple squats and other exercises that focus mostly on quads.

 

The pain subsided pretty quickly. I was able to climb Shasta, Rainier, Baker a couple times, and some other N. Cascades peaks pretty much pain free this summer. And I slowly returned to trail running.

 

In hindsight, I can see how squats, running on flat roads, and spin class (what I was doing this past fall-spring) would not target those subtle little muscles used for stability that keep the knees happy. It was a pretty easy fix (knock on wood) and seeing what two torn meniscus, MCL, and ACL has done to my brother I feel fortunate that my knee issue was not a bigger deal than it could have been.

 

I'm glad I saw the doctor. Had I needed to pay out of pocket I would have gone in.