I visited my Physical Therapist and it wasn’t as bad as I thought! My IT Band (iliotibial band) was very tight & inflamed. The IT Band is a ligament that runs down the outside of the thigh from the hip to the shin; the IT Band attaches to the knee and helps stabilize and move the joint. When the IT Band isn’t working properly, movement of the knee becomes painful. I’ve been doing a lot of prolonged and repetitive activities for the last couple of weeks so it caused my IT Band to get a bit inflamed causing my knee pain.
In Week 14 I really decreased the training as my knee was still bothering me and my Physical Therapist recommended that I reduce my workload as much as I could while she did her magic! I did two 1 hr hikes— one with weight and another with no weight. On the hike with weight, I was planning to do a longer hike but my knee started to hurt so I decided to stop the hike and rest. I tried to do the Daily Dozen 2.0 one day but while doing the squats and lunges my knee was bothering me so just did a few reps of these exercises and decided to modify it moving forward. I changed the three-quarter squats for a plank, the lunges for V ups, the deep squats for steam engine laying down and the burpees for a plank.