IT band syndrome
564
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678 days
xc800runner posted 1 year ago.
Personally I ever had it, but a lot of my XC teammates did. Most discovered they were using improper shoes for their foot strike or if that weren't the case, they got orthotics. Both options semed to help. Have you had a clerk in a running-specific store check out the wear patterns for your old running shoes? Based on this, they should be able to recommend a shoe that works for your biomechanics.
For future prevention of IT problems, you should make sure you stretch throroughly after every run, regardless of the distance. You can find a tutorial here:
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905 days
tbt_22 posted 1 year ago.
Here is an article that I ran across on my search for the causes of ITBS. Its a different view on what causes ITBS. Its a bit technical but it has alot of good info. There is also a piece about it on the Podcast, Tri-Talk with David Warren Episode 60 (its actually where I got the starting point to research this other field of thought.) I hope you can use this or any other suggestions to recover from this pain in the ass injury, but don't substitue this for seeking professional care from a Dr. or P.T.
http://www.sportsinjurybulletin.com/archive/gluteus-medius.htm
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1163 days
fastdog5 posted 1 year ago.
Search the forum on this topic - it comes up a lot. Here's a good one:
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1334 days
sflynn posted 1 year ago.
Thanks for the help. I definitely over-pronate and have noticed that some of the shoes I own seem to generate more irritation than others. After my post, I went for a run in a more stability oriented shoe (actually an old pair of Asics) and didn't expect any change. However, my muscles remained fairly loose and the swelling actually decreased a litte.
I did see a PT and physician but they both focused on my LCL and lower back (thinking I had a pinched nerve). I wasn't really satisfied with that so I decided to try a different approach.
I've started a short pilates routine and some abductor exercises and combined with a different shoe, should make some good progress.
thanks again.
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655 days
randaln posted 1 year ago.
I have had problems with my IT band in the past and my downfall was really not paying enough attention to my stretching routine. After finding a couple good stretches for the IT band, a lot of my problems went away (general tightness hams/quads/lower back).
I've had a ton of problems running with improper shoes. I use a store that only does running shoes and has a great return policy (they'll switch shoes out until you find the right ones). It might take a few runs to figure it out but well worth the effort.
Good luck.
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1492 days
gauntlet posted 1 year ago.
You said your shoes were in good shape. That does not mean they are not past prime or worn out. A good pair of shoes should be replaced every 300 miles. My shoes don't even show wear on the bottom after 300 miles but I feel it in my back and legs. The cusion starts to wear down. This may not be your problem but you should be aware that your shoes break down before they show wear. I run 35 miles a week so my shoes are only good for about 2 months.
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621 days
IronBradAZ posted 1 year ago.
I've suffered several bouts of this. I can't recommend the following enough; find a PT in your area that can perform ASTYM: http://www.performancedynamics.com/
It can be pretty painful, but this is the absolute fastest way to recover and get back at it. Best of all, you can continue training between sessions of this treatment.
I also noticed, in post above, mention of David Warden's Tri-Talk podcast episode in which he talks about IT band issues. The jist is, most IT band issues are the result of a weak Gluteus-medius (outside, toward-hip, butt-muscle). So, strengthen the outside of your butt. ;-)
Good luck!
Brad
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660 days
AGFlorida posted 1 year ago.
I had IT band issues prior to the Marine Corps marathon a few years ago. I think my problems were a result of over-training on hard uneven surfaces. I bought a kit that contained padded rollers that you could use to deeply massage the IT band. I would literally lay down on my side on top of the roller and roll up and down from my hip to my knee. The roller dug into my IT band pretty good. it was painful, but it got me through the race. The kit also came with an instructional video showing specific IT band stretches. If I can find a link to the kit I bought, I'll post it. Finally, taking some time off running will also help.
Has anyone out there ever had any experience with IT band syndrome? Although I'm not positive I have it, I'm about 99% that's what is going on with my leg. Thigh tightness (outer portion) and knee swelling after running only. No problems with the bike or swim.
I'm wondering if part of the problem is my shoes. I run with Saucony Hurricane, still in good shape. Anyway, just curious to know if anyone has had trouble with ITBS and how or what was done to get over it.
thanks.