ITBS: The downside of training

I was running last Jan. 2 when I felt a stinging pain on my left knee. I was scheduled to run 22K in preparation for Condura 42K on Feb. 7 but had to stop at 18.5K due to severe left knee pains.

I tried walking it off but after just a few seconds of relief, it would come back again once I started running. Seeing a futile effort to finish the 22K and resting to fight another day, I thought it was best to stop and make sure I won't do my knees more harm.

Going up the stairs at home was a struggle, more difficult was going down. I wore my knee support to alleviate the pain a bit but it was still there. I walked limping throughout the whole day and just looked forward to my bike ride the following day.

Early morning of Jan. 3, upon waking up, I noticed the pain wasn't there anymore. Funny, I thought, but I was expecting even a bit of the pain to still be there the following day. I prepared for my bike ride and completed a 45K spin at my favorite lap route, Club Manila East in Taytay, Rizal.

I researched when I got home. What was that pain?

Everything I read pointed to one culprit, ITBS or iliotibial band syndrome. Wikipedia describes ITBS as follows:

"The iliotibial tract (iliotibial band) is a superficial thickening of tissue on the outside of the thigh, extending from the outside of thepelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running, moving from behind the femur to the front while walking. The continual rubbing of the band over the lateral femoral epicondyle, combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed."

There are several reasons pointed out by the internet on the causes of ITBS, but the most probable reasons for me suffering from it are:

1. Running on pavements;

2. Inadequate warm-up or cool down;

3. Under pronation or bowleggedness.

I have always ran on cemented roads or pavements and it took its toll on my knees. I also do minimal warm ups and cool downs before and after my runs. I guess I'm just too stubborn to do such activities prior to my runs.

I also have been using neutral shoes when in fact, I need under pronation specific shoes. I invested too much on my bike that I thought it wouldn't hurt if I scrimp a little on my running accessories, I was wrong.

But the most glaring reason which I believe contributed to this injury is the weight I gained over the holidays, which is more or less 8 lbs. I had quite a number of long runs already, and these long runs happen when I just feel like running longer than what I normally do. I would run 20Kms on a weekend with no prior runs two weeks earlier, and not suffer from ITBS. I guess my training regimen must be tweaked a bit after this.

I hope and pray that this injury gets out of the way before Condura Marathon on Feb. 7, otherwise I'll be running with knee support. No, DNS is not an option. :-)

Run safe everyone!

Deo P.