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Exercises/supplements for IT band pain/outer knee tendon

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Posted 3/3/2016 10:32 PM (GMT 0)
I wish I could do better searches here because I'm sure this has been discussed in depth already. If there is a way to search just the Lyme forum would someone let me know how? Thanks.

My question is about what has for you all with tendon pain. I'm wondering if anyone has had success with stretch or PT exercises for the IT band?

I saw some people here use Glucosamine with MSM, and myofascial and active release therapy. DS is wearing a flexible knee brace with side support that helps some but complains of pain and a tight (what I assume) IT band on the outer side above his knee. I am going to tell him that a full bath rather than foot bath of Epsom salts might help.

Thanks for any tips you can share.
Posted 3/3/2016 11:21 PM (GMT 0)
To search the lyme forum just type in the search box lyme and then the subject.
like lyme tendon pain.

I have sprained or pulled or what ever you do to tendons a lot. They take a very long time to heal. I had tennis elbow and golfers elbow. Hurt a lot!! I could not take a drink from a glass of water. I got the band to put around my arm just below my elbow and wow, instant relief. But, I had to wear it for like 6 months!

If it is for real a tendon in the knee, I would try one of those bands like the basketball players wear just below the knee. This would be the first choice. It is the least expensive.

Next avenue to pursue would be an MRI. That is probably the only way for a doc to really tell what is going on in that complicated knee compartment.
Posted 3/3/2016 11:24 PM (GMT 0)
Oh I forgot to mention that physical therapy is not a good idea. The muscle has pulled away from the bone. It was being held there by a tendon. You cannot build up that tendon. You have to rest it to heal it. Ice is always your friend whenever you are hurt.
Posted 3/4/2016 1:35 AM (GMT 0)
The IT band is long, from the outer knee up to the hip. You dont mention if its very painful (like torn) or just tight and sore?

Torn - then you need orthopedic assistance.
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Just Sore / overused and tight - different story all together. It's are very fibrous, stretch little, and have limited circulation. Hard to stretch.

Experimenting with cross friction massage (90 degrees to the band) to improve flow would be the first step, and see you it feels the next day. Rolling and holding position on one of those foam rollers with warm it up , but not stretch an IT band, helps, wont cure it though.

Good? then: Each day massage harder depending on previous results. The connection at the knee requires a little different massage - slight pressure point holding up to 10 seconds. The hip connection requires greatest pressure for release, like laying on a golf ball on your hip on the floor. If this paragraph helps, then you increase intensity for greater results.

Magnessium spray helps after working on any muscle, spray, dry, wipe off. And MSM cream.

Ultra sound after massage helps too. You can buy light duty ones with the gell for $100-125 like LG1000 or LG2000.

Once its loosened up, then you can do IT stretches with a band, watch you-tube for this. Not many good ways to do this. I roll on a roller several times a week, sometimes every day.

Any of the thigh muscles can create knee pain from pulling on the knee. Most of knee pain is not from the knee itself, but felt there:its referred pain.
Posted 3/5/2016 12:55 AM (GMT 0)
Thanks for the tips. He just barely hobbled up the stairs (knee brace was off). He has had a bad case of Achilles tendinitis off and on for years so he is familiar with it but this is Lyme induced above the knee that was swollen for so long and along the outside - pretty much the IT band from what we can tell. Swelling went down, it was okay for awhile but now is very tight and painful. He plays basketball and lacrosse just started so the cutting and turning probably aggravated it but he had no one injury.

We will try some of the suggestions here like magnesium spray and ultrasound which I didn't know about. He knows about rolling and a few stretches he can incorporate after massage. He just an impatient teen and it's hard to get him to slow down and focus but I think he's now in enough pain he will. These poor kids, just like all Lyme patients, spend so much of their day just trying to manage symptoms and take all those blasted pills. When he feels well, he is off and running to try and enjoy every minute he has.

I wonder if acupuncture would help?
Posted 3/5/2016 1:01 AM (GMT 0)
I love acupuncture!! I had great success with it and my injuries. It is just expensive where I live.
Posted 3/6/2016 9:09 PM (GMT 0)
Ok, DS was using a cane last night and this morning. I went out and got MSM cream this am - the Blue Emu stuff at Walmart and low and behold he went from a 7 pain level to a 3 in a few hours. It seems to have worked well for him Astroman, so thanks for that tip. It actually doesn't look like his IT band now when he shows me where it hurts. It is the outer side along the left knee, which has been his worst area for Lyme arthritis. LLMD said PT might help but he seems to feel it's just the Lyme in there so he wants to use the knee support, ice, massage/roll and use MSM for now.
Posted 3/7/2016 1:36 AM (GMT 0)
Do you have a foam roller. That's the best exercise to stretch out the IT band. I've had the same issue for years pre-Lyme and it still is tough to keep loose.

www.youtube.com/watch?v=RoHBDim_fzk
Posted 3/7/2016 12:34 PM (GMT 0)
@Rikky1 - yes we do and I forgot to mention that. We showed him a short routine last night and as soon as he gets that going we'll add in some strengthening exercises. Both our DKs have used PT before for dance/sport injuries so we have all the basic equipment. I will show him the video link - thanks!
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