I just can't seem to get on top of it. Every time I try to be a good exerciser if flairs up. I have been to one orthopedist, and one podiatrist. I have had two rounds of physical therapy and recently got custom arch supports. None the less, when I pick up the exercise it has me totally wrecked. I have given up running, but still do various cardio, circuit training, swimming, biking, sculpting. I do some tension release exercises on my IT band with a foam roller and daily stretch my quads. I really want to be fit. Any ideas how I can get on top of this stupid injury so I don't have to stop exercising? Any one had the surgery to release their IT Band?
I was a runner, in school and long distance. I got that.
When I stopped running, it stopped.
But my knees are still, prone to certain pains still.
Maybe shop around for another physical therapist. They are not all the same. It can help.
Make sure you don't have meniscus issues.
That is a whole other thing. And certain movements will make it worse.
Did you have an x-ray/MRI?
Yes, but not as serious as yours. My doctor recommended certain stretches and a foam roller, which you've tried. Do you stretch the hamstrings too? What about yoga? That really helps me with pain and tightness everywhere, not just my knees. Good luck!
You don't need to do surgery unless nothing else works. There are some things you can do for joint support. My son and husband are runners and have dealt with this (did the PT, the ortho, all that), and I had some inflammation in one knee. We got great advice from a coach who had a torn ACL and several surgeries, and he's now running a lot without pain. My son is running 3 times as much as he used to. Message me if you want some support, but be willing to do some nutritional enhancements for as much as 3 months before you get results. You WILL get them but not everyone is overnight. You need to reduce the inflammation, increase the blood flow in the area, and support the joints. You may need to learn better stretching techniques, and switch to dynamic stretching to static BUT there are many studies that question the value of any stretching at all. So the roller and quad stretches may not be helping. Can't tell until I learn more.
I am not at all a specialist or a medical professional or even a long time runner. But I have taken up running this year (and love it). I read Runner's World, and also go to their website regularly. They are always putting stretches or exercises in there that are good for pre-run or post-run, and also stuff to strengthen areas that can cause problems, maybe like what you have going on. Here are a few samples, but if you go to their webs site, you can click through TONS of stuff... I found some great post run yoga poses that are fabulous stretches. I was having trouble sleeping at night due to almost Restless Legs Syndrome type feelings and tightness, until I started doing them.
http://www.runnersworld.com/article/0,7120,s6-241-285--77...
http://www.runnersworld.com/article/0,7120,s6-241-286--14...
And this video specific to IT band issues:
http://www.runnersworld.com/video/1,8052,s6-1-0-5,00.html...
I know this sounds unrelated, but have you tried a chiropractor? I was diagnosed with patella femoral pain syndrome years ago and could only do limited exercises. I took up running about 2 and a half years ago, but also have been seeing a chiropractor. I've never had any pain in my knee from running except for when I go for long periods without being adjusted, or if my shoes are getting old. PT never helped me, but chiropractic did (and I always believed in PT but not chiro!) Make sure you run on surfaces that give (ie: a jogging track, treadmill, dirt). Concrete is the worst for your knees. I would suggest that if running hurts, don't do it. It will cause more harm than good.
Do you do much in the way of core work? I have a similar knee injury to yours that flares up from time to time. When I do relatively simple core exercises for about 10 minutes a day, it miraculously helps my knee and IT band pain.
