ITBS, or not...
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tri-ac posted 50 weeks ago.
it takes a while to get over ITBS; and it seems like those who get it are susceptible to it for a while afterwards, even after successful bouts of running
two things I have done in responding to ITBS:
(1) get on an elliptical and use that (without hands!) until the knee starts to feel better (two months at least); then get on a treadmill at 0% when you start to feel confident you're over the hump; if there's any pain, go back to the elliptical; and then after 3-4 wks of 0% slope and zero pain, go outside again...hopefully this keeps you in running shape and rehabs the knee
(2) run/walk method...adjust the times so that you NEVER run with knee pain...maybe start with 4:00run/1:00 walk and go for 30:00...adjust the total time up to 1 hour, then adjust the run/walk increment to favor more run...back off with any pain and reset at a doable level...rinse and repeat until you're back into regular running
do the stretches and any muscle imbalance strengthening as recommended by PT dad
these have worked for me...maybe there's something in there for you as well...hope you feel better!
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kscel posted 50 weeks ago.
My first ever post on this site was about ITBS. I've been suffering from it for over two years now and haven't been able to beat it. Just recently after FINALLY taking some time off, my knee is nearly good as new but my hip hurts.
I've seen a few doctors about it and they still think the underlying cause is still ITBS, but also think that this has lead to a case of burstis in the hip casuing the pain from my hip joint up my glute. If you haven't considered this as a possiblity, take a look online at the symptoms. As I rest, stretch and strengthen the area, its getting better everyday, but its slow coming. Why its on both sides though, I have no idea, sounds odd......
My best advice is to rest and let is heal fully, you DON"T want this for two years, I regret not taking immediate action, young and stupid move on my part.
2766
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1444 days
tri-ac posted 50 weeks ago.
without shaking up the thread order to edit...please substitute "hip" for "knee" in my previous post :)
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cuds posted 50 weeks ago.
I just recently had a similar experience to you. Pain in the hip, not knee, but I didn't stop running. I got myself back to the chiro (which I used to see regularly, once every week or two) after taking a several week break. Within a day the pain was completely gone. Funny how your body being out of line will do that to ya!
Now, I'm not saying this is the answer for everyone with such a pain, but I hadn't had ITBS at all previously so I had a hard time believing that it would suddenly pop up for no apparent reason (no changes in training, shoes ok, etc). I also "need" to visit the chiro regularly because I have a goofy body (I think it comes from 15ish years of ballet).
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1999 days
kylie posted 50 weeks ago.
cuds wrote:
I just recently had a similar experience to you. Pain in the hip, not knee, but I didn't stop running. I got myself back to the chiro (which I used to see regularly, once every week or two) after taking a several week break. Within a day the pain was completely gone. Funny how your body being out of line will do that to ya!Now, I'm not saying this is the answer for everyone with such a pain, but I hadn't had ITBS at all previously so I had a hard time believing that it would suddenly pop up for no apparent reason (no changes in training, shoes ok, etc). I also "need" to visit the chiro regularly because I have a goofy body (I think it comes from 15ish years of ballet).
Get out of my brain! :)
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brittda posted 50 weeks ago.
or, it could just really be hips. I had hip flexor issues a few years ago, and it was almost crippeling (sp). Rest, ice and stretching was the fix, and then strength exercises once the pain went down.
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810 days
vjohnson posted 50 weeks ago.
I had the same problem, started going to the chiro doc again and boom all better. My pelvic tilts every now and then. This causes great strain on my hip flexor and especially my piriformis. Sounds exactly like the pain you are describing.
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fastdog5 posted 50 weeks ago.
I had ASTYM treatment on mine; it hurt like hell, but it works if you stay with the stretching the PT recommends. I've had no major issues since (sometimes I can "feel" it a little, but no real pain).
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3xFast posted 50 weeks ago.
I used to suffer from intense ITBS, couldn't go a half mile before I had to quit. I found three tings helped:
1. Accurate diagnosis - different PT/doc/chiro's had different opinions
2. Strengthening of the glute/hip/stabilizers in general and the medial glute in particular
3. Massage/therapy - this took several forms but the two that had the biggest impact were a chiropractor using what he called Graston involving metal tools to work the tendons and muscles (sounds bad but it didn't hurt); and some home use physical therapy/massage tools called Trigger Point.
Took me about a year to get it fully resolved, but during all this I was able to run my best half-marathon time yet.
Nick
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jonovision_man posted 49 weeks ago.
Just want to throw in another possible root cause: overpronation. That was it for me, went to a podiatrist, got orthotics, and now am ITBS-free.
jono
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1299 days
daveg posted 49 weeks ago.
I am still dealing with ITBS for a year now.
Thankful for the info I gained from reading about it here.
Pain near the Gerdy's Tubercle. Left side. Plenty of research on the web as well.
PT (electric stim)did nothing. They did show me some exercises though. $
Stengthen glutes, hips, stabilizers. home/gym
Stretch, stretch stretch. home/work/everyday
New running orthotics help my flat feet & pronation. $$$
ART hurts like hell but has been the best treatment . $$$$ 1 or 2x week
A foam roller to roll the whole left side of my leg works good. $ few times week
Walk/run intervals on a treadmil is a good way to get back into it.
I have seen some improvements from all of these treatments
HOWEVER, I still have symptoms/pain. F*#@ !
Very fustrating. A good session...a bad session. a good session on the treadmill followed by a bad session on the road....
Patience.
Chiro recommended running coach to take a look at my form/mechanics
No pain when I ride and feel comfortable but am getting a "pro bike fit " this week...
I will also try the eliptical as tri-ac stated above.
may tri an IT Compression Strap but that does not address the cause....
not sure what else to do....
I am slightly bow legged as well...
I have issues.
No pain in the hips though.........
to be continued.....
2766
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1444 days
tri-ac posted 49 weeks ago.
You know, something that screwed up my hip flexors was my chair at work. It was an Aeron chair. The fabric seat is like a hammock and wasn't offering the support of a stable platform style of chair. My hips were constantly balled up and tight. I never knew until I tried out a neighbor's chair.
Might be worth thinking about some of the other influences on your legs too?
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674 days
jsk85 posted 49 weeks ago.
Thanks for the responses. I think I'm taking an entire month off running and working on stretching and strengthening and seeing how that works out. I will be getting new running shoes around x-mas, so we'll see if that helps. I am also looking at getting new work and tennis shoes since both are very old and worn....maybe they are causing the issue, but it doesn't show-up until I'm working it hard while running? Just a thought, it can't hurt to replace them anyways.
I can still tell there was pain, particularly in my left hip and a little back toward the glute, but there is no pain or stiffness while walking. I have still been able to use the bike trainer and to lift legs without issue (as well as swim and work on the indoor rowing machine), so I'll have no trouble staying busy and in shape in the mean time. It could be worse. Thanks again for the support, and I'm still looking forward to my PR 1/2 mary in late April.
Alright, long explanation ahead...
I ran a marathon in late October, took a week and a half off of running completely, and then probably went out too hard (couldn't hold back the excitement of getting back at it) on my first run back at it, which was about a 6 miler. By the last mile of that run, I was experiencing significant hip pain on the outside of my hip near the area where the joint would be, on BOTH sides. I was stiff and it hurt to walk at all for the next 1.5 days.
I then took another week off and tried running again, really focusing on going out slow. This time I had pain, but to a lesser extent and only on one side. The stiffness was gone .5 day later. Another 5 days off, another run...some soreness, but less so on the other hip.
I just thought it was my legs still trying to recover from the marathon, so I have been running less frequently with low intensity, but have had pain to varying degrees in one side of my hip or the other (or both sides). Around thanksgiving, my dad (a PT), diagnosed it as ITBS and gave me some stretches and exercises. It was an informal diagnosis, really just asking questions more than anything.
Anyways, I was dumb enough to try the 30/30 for a few days while this is still going on...I'm stopping that now, but my issues are these...
1) Most info I've looked at on ITBS says the pain resides at the knee, but I am having issues with the hip.
2) I have no idea what caused it...my running shoes are still within a good range (200miles on them no, and caused me no trouble through the marathon and last long runs) and are a style I've never had issue with in 7 years of running, I have switched sides of the road while running as I always do, I have tried treadmill running and running on a soft indoor surface. All to no avail
3) Usually symptoms of ITBS are consistent...mine have been far from, varying in severity and location. It's not even confined to 1 side of my body.
Sorry for the long windedness, I'm just airing grievences in the spirit of Festivus I guess. I'm not even sure if there is a question in the above mess. Any advice would be helpful though.