Most of the work for PT is knowing what to do and doing it. For ITBS the foam roller and ITBS stretches are the key (and not increasing mileage or distance too much and not running on sloped roads). For Runner's Knee it is usually about getting the inflammation down and strengthening your quads. That's about all that really can be done.
It should be easy to distinguish the two. ITBS hurts directly on the exterior side of the knee. Runner's Knee is like under the knee cap. I have had both in the past. If you have ITBS, be very careful at WDW. The roads are highly canted in many places. Always look for where the road is the flattest and try and stay on that line.
No one can seem to figure it out. When I run (and only when I run), it hurts little to the outside of the knee but about an inch down. Then when I run, bend down, go up or down stairs, the kneecap hurts. They say my ITband is tight, yet there is no pain at all when I use the foam roller there (and I've heard that kills) and while it's tight, there's no pain when they stretch that muscle either. And thanks for the warning about the roads!
Last January, there was a tent area where you could take your medal and have it engraved on the spot. It costs $25 'cash' and you give them your medal and wait about 15 minutes before it is completed. They have a laptop and pull your official finish time right there if you want that engraved. So bring some cash with you.
Ok good! I wanted to be able to continue the trend but wasnt sure they did it outside of the parks (although I need to remember the cash issue...the other two times I had to go find an ATM...but I will remember this time!!)
If PT has given you a regimen of strengthening and stretching to do, and you are comfortable doing them on your own, then my opinion (not medical) is that you should be fine doing it on your own. I speak from experience. I went to PT for IT band when I first had it and at $100+ a pop for sessions it was an expensive fix. In January when I had strained hip flexors, I just had the doc give me the exercises and skipped PT.
PT is great for some injuries--they helped me when I had my herniated cervical disk (diagnosed it before my sports med guy)--but for others, I think--and my doctor thinks--it's okay to go it alone.
Maura
Luckily, today the owner worked with me and he actually stretched me. We did a lot of stretches that I see trainers doing to football players. I feel better (mentally) about the PT today. We'll see how my knee feels on my run tomorrow!
That's exactly why I stopped going to PT--except my copay was $60!! We never did anything hands-on, she just gave me things to work on at home. I quit after the third appointment. Obviously this would vary person to person, but no, I don't think it's incredibly uncommon.
Hopefully for the other 3 sessions I'm going to, the owner will be there. He seems to be really into that I'm into running and always asking how its going. My next appt is next Friday, right before the half. He mentioned taping me so I'm hoping he'll remember!
I will echo this about the roadways in WDW. Through the years I have found that running the traffic stripes is about the flattest spot on the roadway. This would apply to the long stretches on World, Bear Island and Osceola. Running the stripes comes with a hazard that many from the north have not seen; raised divider line reflectors. You know, the little things about every 2-3 lines that go bump, bump it you are changing lanes. They are not tall and are only a hazard if you step on one funny or toe into one. The other hazard of running the stripes is that since flatter than the lanes on either side; it also collects a small amount of water in a rain event. If taking this route, beware of the reflectors and puddles.
Ouch! I definitely know about those raised divider lines. I may have tripped over one (oops!)
Weird. My PT does TENS therapy (electrodes), ultrasound, massage and traction in a visit.
He will also then show me some stuff to do at home.
I haven't had any of those things!
Is the PT doing any hands-on, Ultrasound, estim, massage? The exercises that you describe seem very appropriate and there is probably not much else to add, but the PT should be using some other techniques to get you better...fast. You should ask if there are any taping techniques that you could apply on race day to decrease the pain. Good Luck!
The PT today did hands on but no ultrasound or massage. And I have no idea what estim is. The owner said he'll tape me next Friday, so I'm hoping he remembers.
Although, is taping one of those things where you should try running with it first? Or if it bothers me during the race, can I just rip it off?