I'm a 35 year old male currently unable to run over 1 mile due to pain in the
lower outside portion of my right knee. The injury was first noticed after an
12 mile run which I had done twice in the past. My thought was this injury was
related to the sloped grade of the road or old shoes. I've replace shoes and
tried time off - no luck. What is your advice? P.S. I cycle frequently and of
long durations without any pain.
When one has pain in the viscinity you describe, the most common cause is the
insertion of the ITB (Ilio Tibial Band). When you run on a sloped road, the ITB
on one side has to function in a shortened range of motion compared to the other
and as a result, it shortens. Eventually, it gets irritated, and you experience
pain outside and below the knee. An Ilio Tibial Band inflammation. By the way,
cycling promotes the tightness since the ITB never gets fully stretched ocross
the knee during cyycling. The reason you can cycle without pain is that the ITB
is stretched most in standing as it passes over the Greater Trochanter at the
hip, and over the Lateral Epicondyle of the knee at the knee, but in sitting, it
is really only stretched over the Greater Trochanter.
This responds very well to myofacial release treatments by a manual therapist,
and ice at the knee. Also there are good stretches for you to do, in standing,
kneeling and on your back, that stretch the ITB.
Finally, run on the crest of the road so that your injured leg is on the down