[pct-l] knee pain

[steve_peterson at sbcglobal.net (Steve Peterson)]

Might be ilio tibial band syndrome. That refers to a band of tendon/ligament 
that runs from the hip down to the top of the tibia (below the knee). If it is 
"tight" it rubs on some part of the knee (I'm not an anatomy expert) and causes 
inflammation/pain.

My pain was in the "knob" on the outside of the knee. Pressing on it with my 
fingers created mild pain.

There is a stretching exercise for this that is hard to describe but basically 
involves standing in a doorway, with your shoulders in line with the door jamb 
(i.e, if the door were closed, your back would be parallel with the door). Stand 
somewhat in the middle of the doorway, with your legs straight, (and assuming it 
is your right knee) lean your right shoulder against the door jamb, bending 
sideways such that your hips get as close to the jamb as possible. You are now 
supported by your feet and your right shoulder.

Carefully allow your right knee to move forward, bending your right leg; it will 
"lurch" suddenly as your right leg stops supporting your weight (your left leg 
is hopefully still holding you up :-). Do that 10 or 20 times--what's happening 
is that you're stretching the ilio tibial band as you bend your knee. I did that 
once or twice/day for several weeks before mine went away. Also, it is important 
to reduce/eliminate unncessary walking, especially up/down stairs, inclines, etc.

Given that you got it on one side, I'd recommend doing the stretch both ways 
(lean against the left shoulder, etc.) just to make sure both sides are flexible 
enough not to cause problems.

If this is what's ailing you, you have my sympathy. It's a bear to deal with.

Elizabeth wrote:
> Hi list,
> 
> I just returned from a five day "pretraining" hike on the AT through the 
> Shenandoah NP. While I was on the trail, I started to notice a pain on 
> the outside of my left knee whenever I was going downhill. Towards the 
> end of the hike it was pretty bad, stiff and sort of a shooting pain 
> when pressure was applied. Has anyone had this problem, and do you have 
> any stretches or suggestions for ways to avoid this in the future?
> 
> 
> Never had a knee problem before and pissed off,
> 
> E
> 
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