knees

[bnsafe]

i hiked 4 miles in the rockies today climbing about a 1000 ft. the way up was fine but the way down my ileotibial bands in the knees killed me and im sittin here with ice on one and heat on the other. this happened last year and i was down for about 6 weeks (down meaning no workouts). anybody else have problems with there knees. i turn 42 in a couple weeks so im no spring chicken, but im 6'3 and only weigh 182 so not overweight. man they hurt.

 

[Rick Leathley]

Do you use trekking poles. if not they might help.

 

[shaun]

Trekking poles make a huge difference

 

[bnsafe]

yep, had them. they did help, and im fine going on flat ground and up isnt bad, but going down was extremely painful and going down stairs is not fun here in the house. i dont remember these problems 20 years ago, must be global warming, lol

 

[Aron Snyder]

yep, had them. they did help, and im fine going on flat ground and up isnt bad, but going down was extremely painful and going down stairs is not fun here in the house. i dont remember these problems 20 years ago, must be global warming, lol

I've dealt with IT issues....foam roller, stretch and heat/ice.

Focus on strengthening the weak areas after that.

 

[Arrowslinger]

Your IT band runs from your hips to your knees, tightness up high often pulls down towards your knee. Buy a foam roller, preferably a Trigger Point Grid and go to town on it. Roll each day and loosen that sucker up!

 

[OR Archer]

I have this same issue every once in a while. A little time off the feet and I'm usually good to go again.

 

[Diveslot6]

bnsafe,
I turned the corner on 60 last year - and appreciate your perspective. Used to be time in the gym or other workouts was to get more fit. Now it's to keep lifting or working out. If you're certain about the diagnosis, I found a couple of links which might help.

First from: http://www.aafp.org/afp/2005/0415/p1545.html
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1. Hip abductor weakness seems to contribute to the development of iliotibial band syndrome. Strengthening of the hip abductors has led to symptom improvement.
2. Strength training should be an integral part of any runner's regimen; however, for patients with iliotibial band syndrome particular emphasis needs to be placed on the gluteus medius muscle.
3. The stretch seen in Figure 4C was consistently the most effective in increasing the length of the iliotibial band in a study of elite distance runners.
4. In a retrospective study of 45 patients who underwent surgical release of their iliotibial band, 84 percent of the patients reported that their surgery results were good to excellent.
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And this one too: http://www.runnersworld.com/injury-prevention-recovery/iliotibial-band-syndrome?page=single
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How can you tell if you have ITB syndrome? "The best way is to bend your knee at a 45-degree angle. If you have an ITB problem, you'll feel pain on the outside of the knee," says Dr. Fu. "Sometimes an MRI can confirm it. An X-ray is usually negative, but an MRI can show a partial thickening of the band -- which results from inflammation."

1. ...decrease your mileage or take a few days off if you feel pain on the outside of your knee.
2. Walk a quarter-to half-mile before you start your runs.
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there's more in the article. The mayoclinic.com website has had some good information over the years too.

Hunting Kodiak with friends last October was physically quite humbling. My younger friends schooled me plenty, but I had a terrific hunt. We all did. If anything, the tough ones can inspire us to stay well, stay active to stay in the game.

Best wishes with your knee pain and preparation for the season ahead.

 

[wapitibob]

I have IT band problems and have for several decades now. Exercise as Aron noted helps. Trekking poles have little effect. I wear knee braces with the metal side bands. Low dosage prednisone will eliminate the problem for the duration of a hunt.

Hurt is an understatement. Looking down at your truck 3 miles away and feeling that hot poker in the side of your knee every step is something I choose not to experience again.

 

[bnsafe]

thanks for the posts guys. glad im not the only one with this problem. somebody explain to me how the foam roller thing works, what kind of exercise do you do with it. those braces have got to be a pain in the rear when your hunting but if they help, your so right bob, knowing you have to take that next step to get back is a miserable experience. i didnt do the damage i did last year as it still hurts to go down the stairs but its not as bad as yesterday so im looking at rehabbing it so it doesnt happen again.

 

[Arrowslinger]

Do a search on youtube for 'foam roller it band', that'll get ya started. Everything in the leg is connected, pain in one place can often be tightness someplace else...roll the IT, quads, hamstring and stretch. Do the entire leg, then switch to the other leg.

 

[Aron Snyder]

Do a search on youtube for 'foam roller it band', that'll get ya started. Everything in the leg is connected, pain in one place can often be tightness someplace else...roll the IT, quads, hamstring and stretch. Do the entire leg, then switch to the other leg.

What he said, but you'll cry like a beeaatch when you roll the IT band

 

[bnsafe]

thanks guys, think i will do that in private

 

[wapitibob]

I use a stretchy sleeve my wife bought me that fits over my knee area, then the brace goes over that. Yep, absolute pain in the rear but it keeps my knee from moving around. Good luck, and hope things work out for you.

 

[bnsafe]

thanks, it is better today, im gonna give it another week or so then start trying to stretch and strengthen. i appreciate all the help