d********t
发帖数: 837 | 1 This morning I had to stop after only 3 miles because of knee pain. The
symptom seems to be typical ITBS. I wonder how long do you guys usually
need to rest before it goes away? Will those stretchings prescribed on
running websites help? I've been running primary on asphalt roads in
the last month because of the snow, does the harder surface contribute
to the problem? Will shoes with more cushion help in this case? |
g*******1
发帖数: 8758 | 2 上次右膝ITBS跑跑停停搞了一个月，现在左膝3星期了。每次跑完都拉伸，觉得跑步机
或者路面区别不大，都是慢跑3m膝盖就不行了，休息两天后下楼不疼，一跑又只能限制
在3m内。
【在 d********t 的大作中提到】
: This morning I had to stop after only 3 miles because of knee pain. The
: symptom seems to be typical ITBS. I wonder how long do you guys usually
: need to rest before it goes away? Will those stretchings prescribed on
: running websites help? I've been running primary on asphalt roads in
: the last month because of the snow, does the harder surface contribute
: to the problem? Will shoes with more cushion help in this case?
|
b***i
发帖数: 10018 | 3 I had suffered ITBS for 3 weeks, then decided I must cure it. (10/24/09)
I've used ice and foam roller, stretched twice per day, biked, swam,
and some lower body strength trainings to reduce muscle imbalance.
It went away after 2 weeks, right on time to start my 18-week marathon
training.
Then I ran only on treadmill for a month, to avoid hard/cambered surface.
Now I am back to normal trainings, run on roads/trails/treadmills/tracks/
hills.
I am not sure if cushion shoes will help. I started wit
【在 d********t 的大作中提到】
: This morning I had to stop after only 3 miles because of knee pain. The
: symptom seems to be typical ITBS. I wonder how long do you guys usually
: need to rest before it goes away? Will those stretchings prescribed on
: running websites help? I've been running primary on asphalt roads in
: the last month because of the snow, does the harder surface contribute
: to the problem? Will shoes with more cushion help in this case?
|
d********t
发帖数: 837 | 4 Thanks. Did you stop running completely in the first 2 weeks?
(10/24/09)
marathon
【在 b***i 的大作中提到】
: I had suffered ITBS for 3 weeks, then decided I must cure it. (10/24/09)
: I've used ice and foam roller, stretched twice per day, biked, swam,
: and some lower body strength trainings to reduce muscle imbalance.
: It went away after 2 weeks, right on time to start my 18-week marathon
: training.
: Then I ran only on treadmill for a month, to avoid hard/cambered surface.
: Now I am back to normal trainings, run on roads/trails/treadmills/tracks/
: hills.
: I am not sure if cushion shoes will help. I started wit
|
b***i
发帖数: 10018 | 5 i checked my log, i ran 9 miles in those 2 weeks.
【在 d********t 的大作中提到】
: Thanks. Did you stop running completely in the first 2 weeks?
:
: (10/24/09)
: marathon
|
h***r
发帖数: 184 | 6 ITBS我三个月前刚有过的。现在好了，歇了大约３周，那３周里我总共跑了不出
１０mi，并且一直用foam roller（Dick's里４０刀的那种，真TNND的贵）。
好了以后要慢慢加mileage，每星期10%左右，别太贪心。
再有就是换form试试。我原来一直是heel着地，现在是头２mi heel，然后就根
据路况，heel和midfoot交替使用。用midfoot landing的时候，离地后稍微用点力把腿
蹬直。这是我在网上一篇文章里学来的跑法，对我还挺管用。我个人理解，midfoot
strike的好处，一是给膝盖更多缓冲，二是减少IT band拉伸的距离。
不过刚开始midfoot的时候可能会不适应，我头两次跑完后calf疼了好几天，不过适应
了以后就好了，现在反而觉得midfoot strike更轻松。
菜鸟意见，仅供参考。
【在 d********t 的大作中提到】
: This morning I had to stop after only 3 miles because of knee pain. The
: symptom seems to be typical ITBS. I wonder how long do you guys usually
: need to rest before it goes away? Will those stretchings prescribed on
: running websites help? I've been running primary on asphalt roads in
: the last month because of the snow, does the harder surface contribute
: to the problem? Will shoes with more cushion help in this case?
|
d********t
发帖数: 837 | 7 歇了三天，作stretch,举重，现在走路下楼梯不疼了，但是活动的时候还是感觉膝盖外
面皮跟骨头之间稍有不适。
【在 h***r 的大作中提到】
: ITBS我三个月前刚有过的。现在好了，歇了大约３周，那３周里我总共跑了不出
: １０mi，并且一直用foam roller（Dick's里４０刀的那种，真TNND的贵）。
: 好了以后要慢慢加mileage，每星期10%左右，别太贪心。
: 再有就是换form试试。我原来一直是heel着地，现在是头２mi heel，然后就根
: 据路况，heel和midfoot交替使用。用midfoot landing的时候，离地后稍微用点力把腿
: 蹬直。这是我在网上一篇文章里学来的跑法，对我还挺管用。我个人理解，midfoot
: strike的好处，一是给膝盖更多缓冲，二是减少IT band拉伸的距离。
: 不过刚开始midfoot的时候可能会不适应，我头两次跑完后calf疼了好几天，不过适应
: 了以后就好了，现在反而觉得midfoot strike更轻松。
: 菜鸟意见，仅供参考。
|
b***i
发帖数: 10018 | 8 再歇着吧，暂时不要跑。
【在 d********t 的大作中提到】
: 歇了三天，作stretch,举重，现在走路下楼梯不疼了，但是活动的时候还是感觉膝盖外
: 面皮跟骨头之间稍有不适。
|
f*****l
发帖数: 80 | 9 建议先完全休息2周，若疼痛难忍，建议冷敷，佩服轻度周边按摩。等2周后，若ITB处
疼痛感消失（在某一姿势，或多个姿势），开始热敷配合拉伸，走+慢跑；
上述是我的经验，2008年为跑北京马拉松，上半年用了2个恢复了ITB。
另外，我用的外敷包括云南白药喷雾剂+活络油。 |
