Help with possible illiotial band syndrome please

[custardcreamdreams]

Was doing my last long run before a half marathon in a couple of weeks. Got to over 10k and my hip and outside of my knee started to ache. Being a good distance from home and no phone I had to try and run home and by the end my knee was agony. All the symptoms and where it is seem to fit ib problems.

I haven't increased my distance in a few weeks, and took it up really slowly over months so I wouldn't get injured. Intensity has been the same slow . I've done everything the way I should have :(

I've iced, taken ibuprofen and rested so it's not too bad until I'm walking up stairs. Plan to rest the next few days.

Are there any stretches you could point me too that would help? Should I just rest totally until the hm now if I can, maybe cross train instead? See a physio? I'll be gutted if I have to miss it.

iliotibial that's meant to say :)

There are some exercises and stretches here www.runnersworld.com/rt-may-2004/stretching-and-strengthening-exercises-for-iliotibial-band-syndrome

The trouble with IT band problems is that they often start well into a run, rather than early on, so it's hard to tell if it's better etc. I would keep your runs short for the next couple of weeks - say 8km-ish max. You should be tapering anyway.

Mine flares up intermittently. Not warming up adequately seems to be an issue for me - I do a brisk walk first, then some high knees / heel flicks, then slower run before faster paced running.

Thanks so much pootle. I'll get on those tonight, keep reading so much conflicting advice about how to treat it.

I'm hoping it was a mixture of the route I took - steep camber on the pavement and a sharp decline at one stage. Oh and I probably didn't warm up properly either Lesson learned.

Will try a wee gentle one tomorrow, fingers crossed.