Runners knee

[veganrunner]

Hi,
My knee has started to hurt on the outside, just below and to the right of the patella (R knee). We started practice for track season last Monday, which is what caused it, and I went to see my athletic trainer who told me I have runners knee. I've been biking instead of running, but am still dancing (Irish dance). It also really hurts when I go up or down stairs, and is starting to hurt when I just walk. The pain is getting worse, and sometimes seems to radiate throughout my lower leg, which is really painful. I can't take a break from dancing until the end of the month because of a regional competition, but was hoping someone could give me any tips on how to help the pain (ibuprofen/aleve don't seem to do anything), and/or if there is any way I can tape my knee to help? I'm already putting a compression bandage right above my knee, which my trainer told me should help the pain.
I really appreciate any help you can give!
thanks,
-Eirinn

[Heidi]

Hi

If it is definately runners knee (ITB syndrome) then you are doing the right thing taking anti-inflammatories and using a compression band above the knee.

Other options for treatment include massage to the ITB itself and ultrasound to the tendon to help reduce inflammation. You should also ice following activities (especially dancing). Stretching the ITB is important too.

Other than that you need to find out what is causing the problem to treat it altogether. It can just be tight muscles (stretch everything inclusing hamstrings, quads and calf muscles) or it can be biomechanical like overpronation or weak hip abductors.

You can find out more about this problem, causes and treatments here:
http://www.sportsinjuryclinic.net/cybertherapist/front/knee/irunnersknee.html

[veganrunner]

I've started ultrasound, and massage therapy, so hopefully that will help. Thanks for the advice!