I've started exercising again for the past 2 weeks and as part have been doing some jogging... nothing crazy, just a light 20 min jog every other day or so as part of the plan I'm sticking to.
Unfortunately I've started to feel a pain on the outside of my right knee in the last few sessions and reading up on it all the symptoms point towards it being Iliotibial band syndrome (
https://en.wikipedia.org/wiki/Iliotibial_band_syndrome). Seems like there isn't any real "cure" for it from what I have read, so was more wondering if anyone here have dealt or are dealing with it and how they have gone about doing so?
Yeah it's a nasty injury with no real cure. The best treatment is prevention really, so you should identify what is causing the ITB syndrome and work to improve that.
I'm just coming back from the same injury and I went to a physio who identified that a weak glute was causing mine. He provided me with exercises that mainly focused on glute strengthening and activation before running but it should also have exercises that improve all ITB issues.
I'll also preface this by recommending that you see a professional as well who can much better diagnose your injury and provide you with a tailor-made exercise plan.
Leg Lift Knee Flexed Prone
Glute Activation Exercise - Keep the leg bent and use the glute to raise the leg 2-3" then lower under control. Relax the glute before starting the next rep. Make sure you feel the glute working, bring the heel closer to glute if not.
Perform 2-3 times daily | Repeat 3*10 times | Perform both sides.
Video:
http://youtu.be/UudoV5OHvac
Donkey Kick
On all fours with hands below shoulders and legs bent to 90°, slowly raise one leg until the thigh is parallel with the floor. Hold for 1-2s then slowly lower down to the start position.
Perform every 2-3 days increasing the amount of reps as you get stronger. Perform 1 times daily | Repeat 2*10 times | Perform both sides
Video:
https://www.youtube.com/watch?v=pkTil-WCYCA
Clam
Lie on your side, with both knees bent. Keeping your feet together, and squeeze your deep abdominal muscles by drawing the belly button inwards. Open your knees, like a clam, hold, and return to the start position. This is a good strengthening exercise for your gluteal (buttock) and outer thigh/hip muscles.
Perform 1 times daily | Repeat 3*10 times | Perform both sides
Video:
http://youtu.be/1ECrWm-3SKo
External Rotation Table Glute Stretch
Place your foot on a table, with your leg turned inwards. Lean forwards slightly to feel a stretch in your buttock. Hold the stretch.
Perform 3-4 times daily | Repeat 3 times | Hold for 40s | Perform both sides
Video:
http://youtu.be/Nh3gioc_x4I
Glute Stretch Supine 1
Lie on your back, and bring your knee towards your opposite shoulder to feel a stretch in your bottom. Tip: changing the angle you take the leg will change the position of the stretch and you can play around with the position to find the stretch that feels most effective for you. Use your free hand to pull the lower leg up toward chest to increase the stretch.
Perform 3-4 times daily | Repeat 3 times | Hold for 40s each position | Perform both sides
Video:
http://youtu.be/6ovFfq2UNxc
Hamstring Stretch 1
Standing up, place your foot on a chair or bench. Keep a slight bend in the knee so the stretch is felt mid hamstring. Bend forward an the hips keeping the back straight to increase the stretch.
Perform 3-4 times daily | Repeat 3 times | Hold for 40s | Perform both sides
Video:
http://youtu.be/lG8n4i5To-o
Quadriceps Stretch 1
Lie face down, and bend your knee bringing your heel towards your bottom. Use your hand or a towel to create overpressure. You will feel a stretch into the front of your thigh. If you can't reach your leg, hook a towel around the shin to grab.
Perform 3-4 times daily | Repeat 3 times | Hold for 40s | Perform both sides
Video:
http://youtu.be/DcRxNzNq8k4
ITB Stretch
Standing, cross your legs, and run your arm down the side of your leg. You should feel a stretch in your back, and slightly on the outside of the opposite leg.
Perform 3-4 times daily | Repeat 3 times | Hold for 40s
Video:
http://youtu.be/GodaVDAhOYQ
Ice to Your Knee (Sitting)
Apply an ice pack or frozen peas to your knee. Make sure you wrap it in a thin towel so its not too cold. Use this to reduce pain and inflammation. You may also find it useful to elevate the leg to further reduce swelling.
Perform 2-3 times daily | Hold for 15mins
Video:
http://youtu.be/SVINiq9gNj0
I hope this helps and you are able to get out running again but like I said it's best you visit a physio yourself.