R Knee, Iliotibial Band Syndrome
2021-04-26 – 2021-06-10
Grade: 3
After long run at Nelson lake's right knee IT Band flared up with 10km to go. Had to walk, was very soar and tuck some difolac to finish. Kept up the Diofolca for another two days. Got hit with a cold as well so rested and didn't do anything for the rest of the week.
Come Thursday I tested the knee out and it seemed ok during a 5km lunchtime run.
Friday I did the same and it felt ok but not soar. There was still a lot of fatigue in my legs. I had been waking up in the night a couple of times with very tight quads etc.
Saturday morning it was soar to walk on - but I had the hamner 21km race so I strapped it up and set off on the race at an easy5:30 pace but still pulled out at 10km. I was still low on energy due to the cold as well.
Sunday (7 days later) it was very soar, so I have been rolling and stretching it since. I will do a week of iberprofine, with rest and a sports massage (11 days later)
Some slight pain when climbing, during the full extension of a long move (Day 09)
Have been gently cycling and its ok (Day 10)
less noticeable while cycling and climbing - went for a 60min sports massage, with BOT Sports Massage, Katherine reckons its more an external quad issue than an IT band. She found my glutes were super tight so I need to work on them. (Day 11).
Stopped the Iberprofine today - went for a long(ish) walk and a cycle totaling 4hrs, Knee felt ok, but quads and IT band still a bit tight and swollen feeling at the end of the session. I plan on doing a 10min run of (10x 1mins) tomorrow.
Day 15 - went for a lunchtime run (2x 10mins) and then 20mins with Auren in the evening, very slowly...still not quite right, still a bit of clunkiness
Day17 - went for a lunchtime run, (3x 10mins) felt better at the end than at the beginning. Discomfort on the downhill, sued the new pink Asics
Just about recovered. Been back to running 40km the last week and feels all good.
I think it was as much inflammation due to stress from work as it was from the injury itself