IT Band Tendinitis
59
Member
534 days
hollywood1 posted 1 year ago.
Yes I have had ITB issues in the past and they are frustrating. There are two types of ITB injuries. ITB syndrome is where the iliotibial band has a superficial thickening of tissue on the outside of the thigh, where the increased thickness can cause continual rubbing of the band over the lateral femoral epicondoyle. The second is where the athlete over trains causing the ITB to shorten in length and snap over the lateral femoral epicondoyle.
The ITB is a fibrous band so many medical practitioners say that it can’t be stretched. I found I got the best results when I rested and stayed away from things like running and cycling and stairs etc. I also RELIGIOUSLY worked the ITB on a hard foam roller (like they use in Pilates) to get myofascial release which helps increase length of the ITB and crushes the thickened part of the band back to normal size. This will hurt initially but work through it and you will be back to running in no time.
Here is a link to where you can buy them:
http://www.everythingfitness.com/tr-fr-16.html
If you are worried about fitness try something with straight leg motions like swimming or rollerblading.
dont get bitter, get better
11
Member
451 days
graemeo posted 1 year ago.
Definitely try the foam roller. Worked like a charm for me. Also try to stay off of cambered/tilted running surfaces, that's what I think gave me my ITB problems in the first place.
36
Member
615 days
biketm posted 1 year ago.
graemeo;76162 wrote:
Definitely try the foam roller. Worked like a charm for me. Also try to stay off of cambered/tilted running surfaces, that's what I think gave me my ITB problems in the first place.
I think the crowns on the roads caused mine too. Now if I feel a tight IT band while running, I cross over to the other side of the road, and the tightness is gone.
Tim
46
Member
472 days
Ozzie0523 posted 1 year ago.
I do the same thing as biketm...running on level surfaces seems to relieve it the most but when running on roads, running opposite the side you normally run on, I was told, helps the most. When I first had ITB Syndrome, I was given planks, oblique planks, single leg squats and hip flexor exercises. In many of the instances, my PT told me that ITB issues result from muscular imbalances in areas like your core, hip, thigh, hamstring, and quadricep.
I would do two or three 1 minute planks once a day, one oblique plank for one and a half minutes (one each side), lunges (2 x 30), body weight (w/straight arm) squats, swiss ball push-ups (help to stabilize the core) and various other core exercises to change it up a little bit.
727
Member
484 days
theShiba posted 1 year ago.
Here are some sites that talk about IT pain, that were helpful to me when i was having the same problem.... Hope you find them somewhat useful.
http://www.coretherapy.com/health_news/articles_iliotibial_band.html
http://www.drpribut.com/sports/spknees.html
http://www.thewalkingsite.com/knee_exercises.html
478
Member
1422 days
kona_expat posted 1 year ago.
I wrote a compendium about ITBS here: http://www.trifuel.com/forums/showthread.php?t=7715
Has anyone ever had this? I have had it a couple times. Twice on a surgically repaired knee and once on my so called good knee when I was foolish enough to run hills and stairs multiple days in the freezing winter. If anyone has had it, is there any products, ie things you put in your shoes, pills, stretching techniques etc you use to help the problem? I have been running pretty long distance most of the summer and have avoided the bad iritation on the knee but I am always afraid it could come back. Any help would be great...thanks..