SEARCH KNOWLEDGE BASE: 10.000 Q&A

Sore knee

(3 discussions)

A bone nearly on my knee has been quite painful lately. It is on the outside of my left knee, just below the kneecap, almost on the back of my knee. I have had this pain for quite a while now, on and off. It seems to come after I do a hard running session and stays for a couple of days but lately it hasn’t gone away at all and I have continued running through the pain. It hurts most when I bend my knee up towards my bottom. The spot that hurts is not swollen at all but is painful to press on. Any suggestions or advice are greatly appreciated.

Related Posts

3 comments

    Avatar

    9 10

    Ok, thanks very much for your help. I read that ITB sometimes affects people who have leg length differences or over-pronation and I have both so I would say you are probably right.

    Avatar

    9 10

    you should stop running for at least a week and spend time using a circular foam roller to lie on your side (with roller under your thigh/knee) roll your body (on your side) back and forth. Pause for a moment now and then on the most sore spot to help relax the nerve and muscles. You IT Band may be sore from being overused. Try doing 3-4 sets of sideways walking with a looped band around you knees in a semi-squat position to strengthen your Glute Medius. This muscle helps to keep your knee in line where it should be as you step/run. If underactive (?in your case?), you need to teach yourself to use it more/better with band exercise. You can also lay on your side, knees together and bent, with band around knees and open close your knees (keeping feet together) moving only your knees. You Glute Medius will be on fire.
    This is just a start…….

    you may want to try doing one-leg (balance) toe touch (with opposite hand). Try to keep knee and leg (in general) steady.

    Avatar

    9 10

    Could be the insertion of you IT Band on your Tibia. See if you have any tenderness or soreness on the outside out your thigh on the muscles. Also note if you have more pain going down stairs than up or pain walking or running down hill. If these link up with your symptoms, it may be ITB Syndrome.

LEAVE A REPLY

Your email address will not be published. Required fields are marked *