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so i've been noticing as i ramp up the miles this spring that the outside of my right knee is in pain for a day or so after a long ride. the pain is only when i'm lifting or carrying something, or running down stairs, not constant. it feels like the tendon or ligament is being stretched or pressed or somehow overstressed, and i'm thinking it's maybe due to my knees not being in alignment, aka bowing out from the bicycle a bit. maybe this is just because i've read a bunch on the lemond lewedges over the past year or so, but i also feel like i have to conciously put most of the pressure on the inside of my foot when i'm riding my commuter (w/toe straps and sneakers) to keep my knee in line. the shop i work at is a specialized dealer and i was thinking about getting a pair of their body geometry insoles that are supposed to do the same thing as the le-wedges, and sticking them in my sneaks. anyone had similar problems or tried the bg insoles? any help or tales of similar experiences would be appreciated. i have high arches and a duck stance when i stand if that means anything. thanks!
 

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Most likely = ITB

wooden legs said:
so i've been noticing as i ramp up the miles this spring that the outside of my right knee is in pain for a day or so after a long ride. the pain is only when i'm lifting or carrying something, or running down stairs, not constant. it feels like the tendon or ligament is being stretched or pressed or somehow overstressed
Sounds most like ITB syndrome (illiotibial band). The tendon that goes around the outside of your knee is getting irritated. While it could be alignment problems, people do get this without any particular cause being identified. Stretching is the fix. Google ITB syndrome and you'll get lots of information including how to confirm the diagnosis and how to do the stretches.
 

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Tensor Fasciae Latae Muscle

This is a problem I have frequently, but more often with running. The belly of the muscle is up by your hip, originating on the anterior superior iliac spine. The muscle inserts on the IT (iliotibial tract) band. The IT band is the tendon sheath that wraps all of the muscles in your upper leg, if I remember my anatomy correctly. That pain to the outside of the knee is a result of your Tensor Fasciae Latae Muscle tightening and pinching a nerve that passes through a hole in the tendon sheath next to your knee (at least that is how it has been explained to me). The stretches that help this problem feel like you are stretching your hip.<O:p</O:p
<O:p</O:p

Instructions for stretching if it is your right knee that hurts:<O:p</O:p
<O:p</O:p

While standing, cross your right leg across your left leg, resting your right foot on its side. Brace yourself against a wall or something with your left hand, and reach over your head towards the wall with your right arm. Picture making a sideways U shape with your right leg and right arm, with your hip being the bottom of the U. <O:p</O:p
<O:p</O:p

Doing this stretch before and after a run (I do it on both sides) has always worked for me. Good luck.
<O:p</O:p
 

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Discussion Starter #4
that sounds great, thanks for the advice. i thried the stretch as you explained but couldn't get any stretch sensation below the side of my abs. i'll try again with my shoes on, but i tend to be a pretty loose person (ha ha), so can you reccomend any other maybe more extreme stretches that hit the same band? thanks -
 

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I don't know any other stretches, and I also don't know how all of those smilely faces got into my message. A google search for IT band syndrome revealed a few different stretches. Try that.
 

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not true.

HillMan said:
\ The belly of the muscle is up by your hip, originating on the anterior superior iliac spine. The muscle inserts on the IT (iliotibial tract) band. The IT band is the tendon sheath that wraps all of the muscles in your upper leg, if I remember my anatomy correctly. That pain to the outside of the knee is a result of your Tensor Fasciae Latae Muscle tightening and pinching a nerve that passes through a hole in the tendon sheath next to your knee (at least that is how it has been explained to me). The stretches that help this problem feel like you are stretching your hip.<O:p</O:p
<O:p</O:p

Instructions for stretching if it is your right knee that hurts:<O:p</O:p
<O:p</O:p

<O:p</O:p
<O:p</O:p


<O:p</O:p


Your treatment advice is relatively accurate, but who gave you the info on the 'nerve'?

The story of the ITB is that it is fascia, not muscle or tendon. Unstretchable connective tissue essentially. That said, with a foam roller or the like, you can "stretch" the ITB by breaking up adhesion formation between it and the knee capsule, quads, TFL, etc. caused by inflammation.

In terms of nerve entrapment, the ITB has "almost" nothing to do with it. Usually, people will develop an entrapment at the posterior hamstring, popliteus, and lateral calf which can entrap a lateral sesory nerve...but be sure there is nothing nerve related to the ITB other than if the ITB becomes irritated the other muscles close to the nerve will compensate.

The foam roller and gluteus medius exercises are key to recovery but it tends to be recurrent and devoid of a predictable pattern.

b.
 

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I got this after running a bunch and here is what worked

first off - ibuprofen

then when sitting - always try to cross and uncross your ankles alternately a few mins at a time

also - try sleeping on your back

also - try wearing looser pants (at the knees)

also - see if you have a leg length discrepancy

check knee alignment - see a cycling specialist for positioning especially paying attention to cleat position with regards to knee movement

good luck

get this fixed before it gets worse
 

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bones said:
Your treatment advice is relatively accurate, but who gave you the info on the 'nerve'?

The story of the ITB is that it is fascia, not muscle or tendon. Unstretchable connective tissue essentially. That said, with a foam roller or the like, you can "stretch" the ITB by breaking up adhesion formation between it and the knee capsule, quads, TFL, etc. caused by inflammation.

In terms of nerve entrapment, the ITB has "almost" nothing to do with it. Usually, people will develop an entrapment at the posterior hamstring, popliteus, and lateral calf which can entrap a lateral sesory nerve...but be sure there is nothing nerve related to the ITB other than if the ITB becomes irritated the other muscles close to the nerve will compensate.

The foam roller and gluteus medius exercises are key to recovery but it tends to be recurrent and devoid of a predictable pattern.

b.

I can't remember where I heard the part about the nerve. I have always believed it though, especially since icing the outside of my knee never helped at all. I figured ice couldn't help nerve pain.

I guess it is best I decided to become an engineer instead of a doctor. Thanks for clearing things up.
 
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