IT Bands...
227
Member
1086 days
JohnieTri posted 2 years ago.
I've recently had the same problem- even had a similar post. Mine started when I began running with my wife, training for the Chicago Marathon last Oct. She wanted me to run with her so I turned all of my runs into LSD runs of about 12-13 min mile pace and my leg immediately started bothering me. Always started around miles 4-6. M.D. said IT band and PT for a few weeks. Ran the entire marathon with my wife, but pain started at mile 6 so I had 20 more miles with the most excrutiating pain I've ever felt. Ended up with something like 13-14 min/mile pace. Toooooooo long and slow. Got back into town and went back to PT; therapist decided to get me back running at my normal 7-8 min/mile pace and I haven't had trouble since. From what I have read there are a few causes: overuse, leg length dicrepancies, running on the same side of the road all the time, worn out shoes, and sometimes weak hip abductors. I started with new shoes, mixed up running on different sides of the road, and also tried some abductor exercises. I guess running with a shorter, slower stride caused me to pound the ground almost twice as much as normal. I cannot say 100% that that is what it was but it helped me to run my normal pace and make my LSD runs 9-10 min/miles.
One last thing, the therapist had me do another stretch: it is exactly like the one where you lay on the floor on your backwith you affected leg straight out and pull your unaffected leg into your chest. However, you do this on a more firm surface(training table is ideal) with the end of the table meeting just above your glutes, in the lower part of your back and just let your affected leg hang down. This really gets a good stretch within the hip. The key, however, is to hold this stretch for 4-5 or more minutes at a time. All of the other stretches say 15-30 secs but the PT told me this is something tat really needs to have a good long stretch. And last , ICE. Hope this helps ; good luck
-Johnie
4212
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1557 days
kylie posted 2 years ago.
JohnieTri hit on most of the main things, but I had issues only once, and what set it off was banked roads (not to mention it was for a marathon...). I found the stretches to help, and even sometimes just during the run stretching would help.
Miles of Life --- Powered by MarkyV
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1017 days
Adrian_Wong posted 2 years ago.
Hey,
check out this link abt IT Bends.
I had a similar problem and have posted earlier on the webby on what should i do.
http://www.trifuel.com/forums/showthread.php?t=4270
Hope this helps. =)
My best advice is to cut down on impact sports and perhaps if u cant afford to take total rest spend more time on swimming and cycling.
Adrian Wong
Singapore
Dreams cost NOTHING! Go for it DO IT! :)
478
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1387 days
kona_expat posted 2 years ago.
ITB is connected to the TFL muscle (tensor fascia latae). Working on the band itself is a waste of time, IMHO. It's just fascia. Working on the TFL muscle (abductor) is the best. Use a tennis ball or better yet tpmassageball ([url]http://tpmassageball.com)[/url]. Roll on that thing with it stuck right in your TFL. It will hurt, but this will help. Do about 30 seconds twice daily.
While you're rolling around, lay your butt on that ball, too. Betcha you find tight/sort spots in your glutes, probably your hip rotators (piriformis, etc.). Roll around on those, too.
Email me if you're interested in my set of hip/glute stretches that will help fix ITBS, piriformis syndrome, tight-ass syndrome (I made that up but that's basically what's causing these problems), lower back tightness. My email is on my profile.
Hey all -
So question about IT bands (the tendon on the outside of either knee). I do stretches that my doctor showed me nightly and before running but either one or both IT bands will start to hurt aroung the 6-7 mile mark, is there something that I can do besides the stretches to avoid the pain and make things better...?
have done research and wanted to ask on here before I go back to the doctor....
thanks!