IT Band Compression Wrap...yes/no?
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228 days
WillbIM1Day posted 19 weeks ago.
I got over ITBS a few months ago. I did one race with the wrap and it didn't help one bit. The PT Quadballer wasn't that great either, although worlds better than the wrap.
Stretching before was the best remedy for me. Do you have a stretch rope? Lie on your back and put your leg straight up in the air. Wrap the stretch rope around the ball of your foot and pull down on the rope for 30 seconds. Do this 2x on each leg, 30 seconds each. You should feel the stretch all along the side of your knee. When you first start doing it your IT will burn a little, but as it loosens up it won't bother you as much.
I've been doing this for months after all of my workouts and before all of my races and have not had one ache since. That rope is my new best friend.
Good luck!
76
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440 days
KevDaddy posted 19 weeks ago.
I've been dealing with this lately too.
Thanks for the recommendations. I have a race on Sunday and have been able to do about half the run before it starts to twinge. I think I will take a minute in both T1 and T2 to stretch them out a bit.
Cheers,
KevDaddy
310
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169 days
jonovision_man posted 19 weeks ago.
How does the wrap help? Seems to me it would just tighten the IT band even more, or even cause it to rub harder against the knee?
I had ITBS a few times... now I have orthotics, and so far it seems to have taken care of it. Not even a twinge anymore.
jono
129
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436 days
burnman posted 19 weeks ago.
if the compression band has given you relief on one or more occasions, then use it in the near term to meet your goals. don't come to rely on it, though. work on correcting the instabilities that produce ITBS. I hate to continually plug my own experience/advice on this subject, but I had a crippling case of ITBS and worked very hard to fix the problem. rather than rambling on here, I'll just let you follow the link
76
Member
440 days
KevDaddy posted 19 weeks ago.
Hey daveg-
An update for you: I had a race on Sunday and after the bike, my leg felt fine (my IT band has never given me problems on the bike).
I took ~40 seconds in T2 to give it a really good stretch. While stretching it, even though it had felt fine on the bike, I seemed really tight when I first eased into the stretch and then relaxed a bit as I held it for a bit.
It didn't give me any real trouble on the run- and the slant of the road was such that it easily could have. I was always aware of it though and ready to walk if I had to. When it has flared up in the past, it hurt even to walk.
Best of luck-
KevDaddy
25
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945 days
daveg posted 18 weeks ago.
Thanks all for your comments.
Well I didn't use the wrap. I had to walk/jog most of the 6 mile course after mile 2.5. (NYC Tri)
Felt as if a drill was going into the side of my knee. Disappointed. Felt ok after stretch then came right back a short itme after.
I have orthotics and will wear them regularly. I will continue to use the roller and stretch and strengthen.
Does Pysical Therapy Ultrasound and Electric Stim really have an effect on this (any ) condition ?
Some of the exercises are real good and hit the deep periformus and glute muscles.
When I stretch I feel it in these areas. not so much down the side of my leg or knee so much.
WillbIM1Day: when you use the rope do you lay on your back with your left leg in the air (90 degrees to my torso) and pull the left leg to the side (9 oclock position) ?
Burnman: will this specific deep deep massage technique mork? if so i have a great massage therapist for the NYC Ballet that helped me with shin splints. painful as a motherfu... but it helped. shall i try this. ?
25
Member
945 days
daveg posted 18 weeks ago.
...pull my left leg across my body to my right side with my right hand & rope (sock) . 3 oclock position. not 9. that would hurt.
I have ITBS and am currently in therapy for the past 2 weeks. I have a 6 mile run in a tri on Sunday. I have new orthotics, sneakers and feel good with therapy. I have run only 2 times in the last month. 20 minutes and 30 minutes last Thursady and Sunday with slight slight ache in the usual spot toward the end of the runs...I am concerned that my IT will act up around mile 3/4 as it usually does.
Should I use the wrap for this run on Sunday? Does it help?
Thanks