Thanks for taking the time to answer my question. First of all I a fairly physically fit 38 yr. old woman. I have trainned in the martial arts for 4 years and consider my self in good shape. I have recently taken up the activity of running. This is a completely new sport for me. I have been running for about two months. I run 3 to 4 times a week for about 3 to 5 miles a run. I am currently running only a 9 minute mile. My goal is not to be a marathon runner, but just to enjoy it and stay in shape.
Recently the outside of my knee has started to hurt me. It is the area right where the knee bends on the lateral side. It doesn't hurt to walk and only starts to hurt after a few miles. I have noticed that if I try to change my gait or the way my foot lands that the pain diminishes. My husband thinks that it is probably hurting me because it is something in my body that I don't usually use. I just don't want to cause serious injury to myself but I do enjoy running now. Could I be running too much or in the wrong position? What should I do?
Thanks for your response!
I applaud your efforts to stay in shape. Hopefully I can help you do so injury free!
It sounds like you have an ITB strain. The ITB (Iliotibial band) is a thick structure that runs down the side if your leg instering on the tibia, just below the knee joint, on the lateral side of your knee. Proximally, your butt muscles and your tensor fascia lata - a hip flexor- instert in the ITB. While I think your husband is partially right - you got hurt because the ITB isn't used to the strain, primarily, the reason relates to your lower extremity biomechanics. For example, if you have a forefoot varus - a condition where the forefoot is supinated, then running on one side of teh road will be ok, and running on teh other side won't. The reason for this is that the crown of the road functions as an "orthotic" - correcting the biomechanics with each step on the one side of teh street, and amplifying the problemn on the other as your foot is forced to travel further to get to the ground. This in turn drives your knee further in, and your ITB is forced to decelerate ever increasing forces - hence the strain. My advice is to 1. Get orthotics to correct your biomechanics, and 2. Increase the strength of your butt muscles once in the device. Finally - a good stretching program will do wonders for you as will propper micronutrition supplimentation.
Good luck - Neil