Returning To Running Afer The Zero Week
so you still feel a little pain while going up stairs/down stairs, and up and down hills.
I'd tell you to rest until it gets better, but you won't listen so I'd say run as far as you want until it starts hurting. Anything less than pain is okay.
You should tolerate NO (read: ZERO) pain when running with ITBS. It will NEVER, NEVER, NEVER, NEVER heal if you run on it.
Don't hold back now glbrum...tell him what you really feel!
Your right though, so I'll weigh in too.
Don't run till the pain stops while doing everyday activities regardless of how long that is. Running with a little pain in the legs is...well...running. Running on legs that hurt while you are just walking around is not smart.
When the pain is gone start slow...like just a few miles a few days a week and see what you can tolerate.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
Hmmm, sounds wise.
Will keep this up for a few more days, see what the pain is like.
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-A-Low
I Believe In Cross Country
It can take 6 weeks or more to completely recover from ITB irritation and this is one of the cases where you should NOT run if there is any pain and you really shouldn't even try it if you still feel the pain walking down stairs or on flat ground. It just won't heal, it will get worse and then you'll start to feel it in your piriformis, your hamstrings, your calf, you lower back and then you can pull your quad and push your gait far enough off that you can get stress injuries in your leg bones or strain or tear ligaments.
Just don't run. Go see a PT, stretch, get your shoes checked out.
If you decide to push it and go running, then stick to the flat even pavement. Running on uneven surfaces is one of the best way to aggravate in IT band injury.
Yep, definitely find the root cause of your ITBS. Could be gait, orthotics, running surface (if you run on cambered roads, such as were in Disney, the leg on the LOW side can develop ITBS from overstretching the TFL; high side can develop it from forcing the TFL to SHORTEN), muscle imbalances, tight muscles, or some combination of all of the above.
For me, there are 2 things that I incorporate into my strength routine specifically to prevent ITBS: specific abductor strengthening (i.e., hit the TFL) and adductor strengthening.
Pain in or around the knees is frequently caused by an imbalance between the abductors and adductors and/or trigger points in the quadriceps muscles.
When you see runners going sideways on the treadmill or on the track, they are strengthening their abductors. There are a number of ways to do this--you can use low pulley (use VERY little weight to start), do the sideways walk thing for a few minutes each side, use stretch cords to walk sideways out and then back, put about a 24" loop of Theraband around your ankles and then walk sideways around your house, and finally the ab/adduction machine in a gym.
For adductors, you work on your VMO and actual adductor muscles. VMO exercises include wall squats while squeezing a small ball between your knees and straight leg lying leg lifts with your foot turned outwards (focus on contracting the VMO while you do this).
Adductor exercises can be done again with the low pulley or ab/adduction machine.
If you are a victim of cambered roads, then running with the bad leg on the LOW side will help if the TFL is overstretched (i.e., folks who always run against traffic will typically develop ITBS on their LEFT leg; so running WITH traffic for a few weeks can help it settle down); if the TFL is tight/weak, then do the reverse.
If your TFL is overstretched, then stretching it is futile. You need to let it settle down. If the TFL is weak, then strengthening it and stretching will help.
Kona-
I talked to my coach, and he also suggested the adductor/ abductor muscles, which need strengthening. In addition, I gave my orthotics back to my podiatrist, to have him refurbish them. And this ITB crap has only existed since I've been walking around w/o the orthotics.
The elliptical feels good, and yesterday when catching up to a friend, I ran down a long hallway, and I didn't feel any pain.
I think I'm going to try the treadmill tomorrow AM, with no elevation, as it is flat and not cambered.
Thanks for all the tips!
[SIGPIC][/SIGPIC]
-A-Low
I Believe In Cross Country
Tried to run today on the treadmill- Felt a bit better, but still a few twitches, so I turned over the elliptical for some distance work.
Kept the mind clear, and staying steadfast until this crap goes away.
[SIGPIC][/SIGPIC]
-A-Low
I Believe In Cross Country
Kona-
I talked to my coach, and he also suggested the adductor/ abductor muscles, which need strengthening. In addition, I gave my orthotics back to my podiatrist, to have him refurbish them. And this ITB crap has only existed since I've been walking around w/o the orthotics.
The elliptical feels good, and yesterday when catching up to a friend, I ran down a long hallway, and I didn't feel any pain.
I think I'm going to try the treadmill tomorrow AM, with no elevation, as it is flat and not cambered.
Thanks for all the tips!
Hey--I too have orthotics and struggled with having them gone for a while. My PT told me the last time that if all they are doing is recovering them (which I do once a year or so I used to turn them in to her and she shipped them out) then my local shoe repair store that specializes in theraputic shoes can do them. Sure enoug--$20 bucks and got them back over night!
Not sure what you are having done, but just an idea if all they are doing is re-covering them.
Hmm, thats interesting. My podiatrist is charging me $60 to have them "re-furbished"
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-A-Low
I Believe In Cross Country
Hmm, thats interesting. My podiatrist is charging me $60 to have them "re-furbished"
thats what they do/did when they sent mine out (usually to the place that makes them) but the shoe place simply recovered them and did it over night. its just a thought for next time :)
I am going through the same thing with my ITB right now. I am stubborn and love to run. I can tell you from experience take the time to heal. My first run I could not get two houses away from my front door. One week later I felt great in every day activities and got a mile away from my house when it got to be really sharp. Took 3 weeks off (Doing cross training in the mean time) and I was pretty much back to normal. Still stayed at 3-4 mile runs. Last Saturday got back to 7 miles. Feeling much better. Take your time, or you will just draw it out even further.
I have run for the better part of 18 years and use a simple rule. If I have a pain that decreases or goes away as I run I continue. If the pain increases as I run I stop or walk. I have been fortunate to run fairly injury free following this guideline.
Kenny-
Thats a great principle. Most of my pains I have go away with time on the runs. Some of them tighten up a few hours later, but largely the pain goes away.
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-A-Low
I Believe In Cross Country




Provided that I didn't take a zero week after Disney, this week was my zero week from running. I was planning on running Sunday, to test my ITB. The pain has reduced ALOT, but I feel a few twitches here and there when going down hills, and stairs.
I have the option of flat trails in the woods on Sunday, or flat running in Boston, along the Charles River.
How far, what intensity, and what should I tolerate if there is any pain?
Just seeking general advice, thanks all!
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-A-Low
I Believe In Cross Country