I know knee injury is common for runners. When I told my x schoolmate (a MD) that i am into running, his spontaneous response was "habis lutut kau nanti". Since I have seen a lot of older ppl joining races and run strong, I guess he might be wrong and possibly trying to persuade me to do cycling instead (he started cycling when I started running). However since i encountered this knee issue last week, I need to dig more as to know more on such problem would at least equip myself on how to deal with the same in the future.
I guess i had this "ITBS" at my right knee from last sunday's run. The pain is slowly fading away after 2 days. The pain instensified after i got home that sunday and esp. time naik turun tangga. Will wait and rest until tomorrow and see whether i can do short easy distance run this weekend.
Since one of the treatments is "proper footwear", i am wondering whether i need to look around for a new pair specifically for my LSD/20k. I have to confess that I didnt do any homework when i bought my current running shoe since I assume any running shoe of popular brand (irregardless of model) would be suffice for my purpose. The main criteria then were price and "look".
I like my current shoe (Adidas Litestrike Eva, which is actually an upgrade from the previous running shoe) but it might not suitable for long run purposes. Previously i had this view that expensive shoe will not make a slow runner to be faster. I am still maintaining that view albeit with a slight variation, i.e. a suitable shoe (which is highly likely a more expensive one) would reduce the risk of injury, especially on the impact absoption aspect. I need to do some homework on this. Any recommedation from othe runners are most welcomed and appreciated.
I just cut and paste below the article on ITBS, for record purposes.
What is the iliotibial band?
Iliotibial band syndrome is due to inflammation of the iliotibial band, a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the outside of the knee joint.
What is iliotibial band syndrome?
Iliotibial band syndrome (ITBS) occurs when there is irritation to this band of fibrous tissue. The irritation usually occurs over the outside of the knee joint, at the lateral epicondyle--the end of the femur (thigh) bone. The iliotibial band crosses bone and muscle at this point; between these structures is a bursa which should facilitate a smooth gliding motion. However, when inflamed, the iliotibial band does not glide easily, and pain associated with movement is the result.
What are the symptoms of iliotibial band syndrome?
As stated previously, the function of the iliotibial band is both to provide stability to the knee and to assist in flexion of the knee joint. When irritated, movement of the knee joint becomes painful. Usually the pain worsens with continued movement, and resolves with rest.
Why did I get iliotibial band syndrome?
People who suddenly increase their level of activity, such as runners who increase their mileage, often develop iliotibial band syndrome. Others who are prone to ITBS include individuals with mechanical problems of their gait such as people who overpronate, have leg length discrepancies, or are bow-legged.
What is the treatment for iliotibial band syndrome?
Treatment of ITBS begins with proper footwear, icing the area of pain, and a stretching routine. Limiting excessive training, resting for a period of time, and incorporating low-impact cross-training activities may also help. Anti-inflammatory medications may be prescribed by your doctor to help decrease the inflammatory response around the area of irritation. If these treatments do not solve the problem, working with a physical therapist to develop a more focused stretching and strengthening routine may help. Cortisone injection into the area of inflammation may also be attempted, usually after these other treatments fail. If all else fails, surgery is an option, but only in very rare circumstances.
Ziff, it's common among runners. Run safe. Stop when your body says so. Learn how to strengthen those knees. And yes, don't drastically add milage. Try run midweeks before doing LSD on weekend so you come prepared for the constant pounding.
ReplyDeletep/s. I take glucosamine :)
ziff, its prolly nothing and perhaps you are speculating too much. Best is to seek expert opinion/advice on this. Think its prolly too much too soon for your knees to take it.
ReplyDeleteGlucosamine is a wise option, specially those aged like us :P
bro ziff,
ReplyDeletei used to experience painful knee joints when i first took up running.. the pain disappeared as i started running regularly.. i think ur body, in this case ur knees are adapting to new strain which has not been exposed to before.. in no time, ur knees will adapt to ur running activity..
thanx bro Ziff for the tips, as for me my specialist checkup would be this friday till then kept the prognosis rolling..
ReplyDeletejust sharing - I was diagnosed of this penyakit glemer mid last year after a painful half in PBIM 08. Tapi ubatnya takde apa sangat - he prescribed me months of visits to the physiotherapist, where I did tonnes of stretching, which I applied till today.
ReplyDeleteI had glucosamine condroitin and fish oil - those helped like a Godsent!
I cut on my runs a lot, and build a stronger lower body and back muscles, so now very slowly I am getting my strength lah.
I also learnt about shoes, the correct ones for my foot type, proper running technique, body postures, breathing etc. I was also very the overweight last time, so running with lots of fat did lots of damage too. So it really is a combination of many things.
But now with a more intense running, I am starting to feel it again. It is just a natural way for our body to ask for mercy, so listen to your body. We are all gonna continue making progressive runs in our 60, yes? insyaAllah
bottom line, get them checked before it is too late. run safe
yes.. hopefully i still be running when im 60.
ReplyDeleteBro ziff, i will have that issue when i gained weight. sometimes our weight pun blh jadi punca (thats what i think) how bout gym or even simple stair works? like me, i dont use the lift to my office on the 3rd floor, going up and down using the staircase, every single day..
other than that, have a good rest until your leg says 'OK' :P (but dont overrest, u'll be a couch-potato lak)
p/s : i have the same shoes as yours. selamat dah buat 20K
Guys
ReplyDeleteThanks for all the feedbacks. Appreciate them a lot. Same as u guys, hope we can still run at the age of 60, insyaallah :-).
I also believe that my knee problem was partly due to the lack of mileage prior to d NB20k. Hence, my right knee succumbed to the heavier than normal stress and intensity inflicted during the race.
As of now, the knee is getting better. Will take the glucosamine as recommended (mmg ramai org recommend this supplement).
Happy running to all...and RUN SAFE :-)
Ermm .. I wanna run till 70 leh hehe, and perhaps beyond :)
ReplyDeleteYim, if our body allows it, Y not :-)
ReplyDeleteWhat inspires me is this Singh (with turban and all) that I always see in most of the events including last years towerthon, Malakoff and again during the 1mile dash. He's over 70 and I just adore him running hard and strong still :) My idol :D
ReplyDeleteYup, I think I saw the same person at NB30k last sunday. I am not sure he ran for which category.
ReplyDeleteziff, jom amik basikal mula berbasikal ;)
ReplyDeleteYim, jom! Dulu be4 started running mmg pikir nak taking up cycling. Bile dah start running, I defer the plan since wanna focus in developing my base run. Now i think is the best time to re-activate the plan :)
ReplyDelete