WussRedXLi
Greater Supremacy Member
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I usually run 2 times a week, around 6km each time. Suddenly experienced pain at the outside of both knees, around the bony area, from last week onwards. Affected even my walking.
Tried massaging the area to no avail until I did some IT band stretching from YouTube, and had some relief. Is this gonna be a permanent issue? Don't think my running is intense compared to the rest of you..
Not a pro here or medical advice. But if you wanna try..... (at own risk). Pls do report back 2-3 weeks later and let us the community here know and learn more by telling us if it works.
If really inflamed and painful, take some NSAIDs first if you have it at home. You need to "reset" it first even at least to a lower level, let things heal. No point trying to "power" through the pain as it just delays the whole recovery process, i know how some people view NSAIDs as poison and toxic, not to say it is without basis of coz. If used without reason eg not more than 5 days and at appropriate safe dosages. If you are already at a minor limping stage, you go to your typical coy panel GP they also do a quick and dirty fix by giving you NSAIDs like arcoxia and maybe famotidine/omeprazole to help guard against GI issues. (you cannot taken wo those if you have gastric issues like celiac etc).
Can just try this first and see to see if it is a major or even root cause, there is no harm and good possibility that it is beneficial. If yours is not a major case there is a good chance it can really help and even prevent in future, it's a pretty common issue for seniors and is not only necessarily tied to exercises like running (running/walking/stair climbing etc are not the root causes). And what happens when you stop exercising? You might improve 1 factor, but start 2 or 3 other health issues in future.
There shd be a slight improvement starting 1 week from now, with noticeable improvements from 2nd/3rd week.
If it does not help in any way and still lingers, then see sports specialist, need to properly diagnose it.
Just do this exercise at beginner level, no need for any bands or machine since we are starting out. Bonus tip : if you cannot even do a set of 10 (proper) reps without using momentum, that means you are very weak in your glute medius. Remember, dont crossfit this and kip/use momentum, you are not doing a dynamic leg swing warm up.
There shd be some delayed onset of muscle pain, take a day of rest first but you load up progressively, as you progress just do the typical progressive loading by adding reps / sets and see if you wanna do every day or you want a rest day.
Also no need to really super care about what second vid is talking about, even heck care no form type of side raises that a beginner starts doing would help coz we are really after beginner gains here as people are normally super weak in this area.
if you are gonna go search on youtube then you might come across vids stating that this is not a good glute medius training exercise. And even though this is not specially a TFL strengthening exercise, it would still hit it, coz the vast majority of even exercising folks are weak in such areas. Hence, not needed at starting/beginner stage, keep it simple first and see.
3rd vid shows a ver that targets more of the TFL, not really needed at this stage first, leep it simple....most impt is to see if it works and solves the root cause or helps in a major way or not.
ps. OH yes, pls do not run first for the few days esp if you are at the stage where you are limping in any way and might need to take NSAIDs, need to rest a few days to reduce inflammation and "reset" first before starting out slowly again with 2-3km and see what happens.
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no changes in shoes or form/speed. 
SCSM 2025.
