IT Band Syndrom
787
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1116 days
dr_rios_ec posted 2 years ago.
Hello my friend: Go to this Thread, Adrian and some of us had the same problem...you are gonna find some links to good web pages that might be good help.
http://www.trifuel.com/forums/showthread.php?t=4270
Best of luck
-Santiago
"Man!! Defeat is worse than dying, cause´you have to live with it" -My Dad
"It ain´t about how hard you can hit...it is how hard you can get hit and keep moving forward"-Rocky Balboa
143
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1727 days
Deejay posted 2 years ago.
ive had this injury and it will get very serious if you dont take care of it now. it kept me out for a few months. The best thing you can do is to stretch. Do an internet serach and im sure you can find some website w/ the IT band stretches. ITs great that you have a foam roller. Keep using that. And also ice and use anti inflammatories when you can. But i cannot stress enough, you must stretch!
"Tough times dont last. Tough people do."
16
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1227 days
kgarnier posted 2 years ago.
I totally agree with the above.... take the time now to fix it.
I've spent the past 5 months getting over IT band trouble from the summer, reduced to VERY limited workouts. Stretch, ice, rest, repeat. Anti-inflammatories will also help take the bite out of it. Massage can also speed recovery, but can hurt like hell when the therapist releases the tension. Take as much time off from workouts as you need to fully recover... you'll be happy you did in the long run.
Google for "IT band" and there tons of info out there on stretches, etc.
kevin
212
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1589 days
trimedic posted 2 years ago.
Taking the time off is the right thing to do. If you take it now you will have to take less than if you wait and let it get worse. However, you also need to make sure you get a proper diagnosis of the problem. Most injuries due to over use are effectively treated with rest, ice and anti-inflamintories, but just incase there is something else going on you need to do some research on your own or see a doc.
Good luck.
4
Member
1090 days
Stang587 posted 2 years ago.
Thanks everyone for their input.
I have incorportated all (or most) of these suggestions into my rehab. Things are going well. I ran 10 miles last sunday absolutely pain free. And today I did tempo work on the track and again I was pain free.
I think that the biggest help was taking a short woden pole (used for food massages) and pressing the end of it over my IT band and aggressively massaging all around it. I did this every day for about 30 min. I feel like it really help to relax my IT band (along with stretching)
43
Member
1053 days
Adrian_Wong posted 2 years ago.
Hey,
take some time off from your impact activites like running.
If u cant afford to take time off from your exercise regime try cross-training more. Like spending more time cycling and swimming. U can still run but take it easy when it comes to volume and intensity.
The approach which i took when ITB hit me was cutting down on my training volume *run* and spending more time on the bike.
I also started stretching each time before going to bed and before i start my runs. I also stretched my ITBs when im at the lgihts waiting for it to turn green.
All thse stretching helps and currently my ITB aint bothering me too much and because of the break/reduced training volume which i took *1~2 weeks* it actually made me stronger.
I had better rest and during this period i manage to refine my training plan.
So yeah. Take gd care of that knee.=)
Be a gd soldier , rest today to fight another day =)
Adrian Wong
Singapore
Dreams cost NOTHING! Go for it DO IT! :)
175
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1271 days
Dkidd posted 2 years ago.
some help
http://www.letsrun.com/forum/flat_read.php?thread=570254
http://www.itbs.info/html/treatments.html
Hope this gets you started.
126
Member
1234 days
rob6118 posted 2 years ago.
Just to reemphasize to anyone reading, if you get this, quick action and treatment is the key. After my first 10 mile run I got it so I couldn't walk for a day or so afterwards. I took 3-4 days off of running and iced rest and heat. Slowly worked running back in and although I still feel some minor pain in my knees in that area, it isn't affecting my workout. In other words I know I'm working out just hard enough where it doesn't become an issue but I have to be vigilant on my stretching etc. Don't try and run through this though.
Rob
Oh and heat pads felt godly afterwards. ice helps swelling, heat promotes healing.
Hello,
I beleive that I am suffering from ITBS. I recently experienced pain on the outside of my right knee following a hill run workout. The pain goes away following a day of rest/ ice. However, the next time a go running the pain will return when I run either up or down hill.
I am new to triathlon and really do not want to take a lot of time of off to recover (I know, I know this is stupid). I have been using a foam roller to help loosen my muscles.
Can anyone else give me advice on treatments and how long it took to recover?
Thanks