another knee injury
ironkav
Posts: 259
in General Chat
bla bla.. ITB is acting up.. i was out for a 20k run and after 10k I was reduced to a limp.
Anyway i know its due to pronation. Im not a bad pronator but after the mileage clocks up it can build up pressure i suppose. Anyway. I cant afford new runners so gonna buy some insoles..(mmoney is going to the physio instead)
Has anyone used "Footdisc Support Insoles" they are on wiggle? Or can anyone advise on insoles for pronation.
(A very sore) IK
Anyway i know its due to pronation. Im not a bad pronator but after the mileage clocks up it can build up pressure i suppose. Anyway. I cant afford new runners so gonna buy some insoles..(mmoney is going to the physio instead)
Has anyone used "Footdisc Support Insoles" they are on wiggle? Or can anyone advise on insoles for pronation.
(A very sore) IK
0
Comments
I havent. A guy at work just said that to me 2 mins ago.
Did it take long to sort out? Does it give a good deep rub?
IK
I got mine from http://www.physiosupplies.com/acatalog/ ... _45cm.html
Lie on your side like a plank and roll the ITB over the roller for as long as you can stand.
Pretty painful but i'm sure it sorted me out.
It's not perfect as the ITB keeps on coming back but then do a bit of roller and it goes away.
This is probably down to me not continuing the roller when the leg feels better - will i ever learn?????
Good luck
i will a to atempt to descrbe,
stand straight, cross legs over so the leg that is crossed is bent at the knee and your balancing on your toe of the bent leg ,
the other foot [straight leg ] should be flat on the floor,
now lean to the side of the straight leg and hold for 30 secs, do this twice on both sides,
i do this morning and evening & before and after a run,
it stretches the itb from the hip, and so far has cured my problems. if i can find a better desciption i will post it , good luck.
I have physio booked, but future prevention is what i want.
Cheers to both of you.
IK
I also run with an itb strap most of the time https://www.physique.co.uk/dolc_product.asp?CaNo=44&SubId=40&PCId=154
Use an icepack on side of knee after long/hard runs.
I use this Walt Reynolds exercise when I remember, it's good http://www.sportsinjurybulletin.com/archive/0168-knee-injuries.htm
Ade
so far it's sorted me out, i do them a few times a week and i've not had symptoms for a while now.
Next question is will I be ready for Dublin Marathon in time
IK
Good luck hope you make it!
its deffo ITB
IK
Ade
my quads, ITB and all the connecting muscles around my knee are crying out. Is this expected??
IK
.............enjoy
Ill keep at it though.
How long of a rolling session would you do on your ITP. Do you do all around your quads/knees/hammers?
IK