Anyone with ITBS??

[Cherylbug]

Hi guys. I'm hoping you can help me out a little. I completed the half this past January at WDW but had to walk the last half of it limping due to ITBS. I've been to see an Orthopedic doc and have had physical therapy but I'm still not 100% (and I think I may never be). Has anyone tried the Cho-Pat strap? Do you know of any good exercises I can do to help? I have some family members doing the half in '07 and I want very badly to be able to do it with them. Any advice you can give me is greatly appreciated!!

 

[Tiger Lily 03]

Cheryl, I'm sorry that you are going through this problem. I don't have any idea as I've never dealt with this.

I hope someone may have some encouragement for you.

 

[Cherylbug]

Thanks Lily. I appreciate your concern. It's been so hard not to get discouraged.

 

[princessmomma]

Hi Cheryl,

There is a lot of information on ITBS on this runnersworld forum. Search through and you should be able to find some exercises, advice, etc.

http://forums.runnersworld.com/eve/forums/a/frm/f/678106477/p/1

Colleen

 

[Cherylbug]

Thank you so much Colleen.

 

[Rockclimber]

I have had ITB issues in the past. I really had to work to get that band stretched out. The ortho gave me a dense foam roll about 6 inches in diameter. I rolled my the outside of my leg along it. I would section the leg into 3 areas; the knee to the mid thigh, mid thigh to upper thigh, and upper thigh to hip. I would lay on the roll and roll each section starting at 15 seconds working up to 2 minutes as I could tolerate. I also stretched it with several different stretches. Lay on back with injured leg crossed over the other (you can straighten the other leg and it kinda makes an upside down number 4) Pull on the straightened leg to stretch the outside of the crossed leg. Keep the knee on your crossed leg pointed out. You should feel a stretch on the band. Another stretch is to ... I just found a link. The first four photos show the entire stretch. This one is awesome. http://www.triathloncoach.net/itb_Stretches.htm

Oh yeah, stretch your quads real good too. Warm up the muscles first with some light running, if possible before stretching. I would stretch after runs of 4 miles or less per the PT's suggestion.

Take tylenol 8. My pain reliever of choice.

In the future, mix up running surfaces, don't always run on the same side of the road. The slight slope of the road surface can cause ITB issues, so on long runs I run with my right leg sloped up and down.

Also check your shoes to see if it may be time to rotate the tires. I usually get minor knee or shin pain when my shoes start getting old.

Don't panic, you can certainly overcome this. ITBS is one of the more common issues with runners.

Good luck.

Dave

 

[gatorphipps]

I have only delt with this 1 time on a 22 mile run and it made me want to rip my leg off! I 2nd what everyone has said so far. New shoes helped me...New shoes always ROCK! No matter what is wrong!

DH deals with it too. He got the Cho-Pat strap. That does seem to help. Running on the opp side of the road and diff surfaces also should help.

Good luck...So sorry you are dealing with this.

 

[princessmomma]

In the future, mix up running surfaces, don't always run on the same side of the road. The slight slope of the road surface can cause ITB issues, so on long runs I run with my right leg sloped up and down.
Dave

This really helps for me as well!

 

[Cherylbug]

Thanks everyone. I will definately get new shoes very soon and try everything you guys have suggested. I've lost alot of training due to the IT band issue and am hoping it's not too late to be able to do the half at the World in January.

Dave, do you know where I can get one of the foam rollers? It seems like everyone that has one loves it.

Another questions for you guys.....My ortho gave me some meds to take (Celebrex) for inflamation. I usually take it at bedtime but should I take it before I start to run or should I just keep taking it at bedtime and take Tylenol before each run?

Again, thank you everyone for your suggestions and support. You don't know how much I appreciate them!!

 

[Rockclimber]

Cheryl,

Got mine at the PT. I did find some on the web. Here is a link. http://www.fitter1.com/foam-rolls.html The first photo shows the exact massage that I was describing. The first item is the exact one I got. The PT charged me $30, so it is cheaper. I also cut mine and then split it down the centerline to make a smaller half roll. Just like the second item. There is a great exercise you can do that will strengthen hamstrings and ankles using the half roll. I have broken my feet and ankles several times. The result of playing soccer over my lifetime and being a "skate rat" when I was a kid.

As far as the Celebrex, my ortho also gave me some, but honestly I never noticed if it worked or not.

My ortho doc also told me that it was OK to run until it started to hurt. My ITB would start to hurt after a few miles when the band became irritated as it rubbed over the knee bone. If that is your case call your doc and see if that is a possibility so you won't feel like your losing too much training. Otherwise find something to cross train on; rowing, swimming, cycling;
whatever doesn't hurt.

Another interesting thing my doc told me was that if you drive or sit a lot at work that can cause the ITB to shorten or tighten. When I sit I have a natural tendency to let my legs kinda flop out to the sides. This essentially shortens the distance between the knee and hip, causing the ITB to shorten. So I try to sit with my legs straight in front of me. Don't know if it helps or not, but just relaying what the doc told me.

Hope this helps.

P.S. I did a Yahoo search on "foam rolls for therapy" and found a ton of sites with the same roll even cheaper than the link I just gave you. The 6 inch diameter is what you want.

Happy rolling,
Dave

 

[Cherylbug]

Thanks Dave. I plan on ordering one of those foam rollers today!!

 

[nono]

I'm dealing with this right now. I've got a prescribed set of therapy set out for a "quick return." I'll post it if it seems to be working. Stay tuned.

 

[nono]

OK, here's my update....

Got ITBS in the middle of a long run almost 2 weeks ago. Ran it home. (ouch). Ran again on it. (ouch). Ran again, got a clue. Rested completely for 4 days while icing 4x daily all aong the band.

I bought some "repair" enzymes at the health food store. I already take fish oil. Upped the fish oil intake overall.

Days 4-8: Brought icing down to 1x a day. Did 20 min. yoga session 2x daily. Did ITBand stretches 3x daily. Did hip strengthening 1x daily. Used tiger balm liniment to warm up band before stretching. Used a Homedic massager 1x daily on band until foam roller arrived, then switched to rolling on that -- so far just 1x daily. I'm adding in today a "rehab" exercise for strengthening the IT band overall. Changed shoes and added a gel heel lift for non-affected, slightly shorter leg.

Today, Day 8, I laced up and went out. Ran/walked 1.4 miles overall. WHOO HOO! I stopped running immediately upon feeling anything in my knee. Ran almost a mile of the total 1.4 by alternating. I FEEL GREAT! Am I cured? Not by a longshot! But, the interesting thing is that I'm now feeling the pain sensation in my IT band and not my knee.

Tomorrow, I get a myofasical release massage. Monday and Tuesday, I get acupuncture (I've had great results with injuries and acupuncture before, so I'm really dying to get on the table and get stuck, so to speak) .

Oh, as background, I started running in Feb...been an athlete most of my life except for the last 5 years of mostly nothing! Running mileage was in low to mid 20s since August. No major increase in mileage the week this happened --but was running in new territory with crowned roads...and had moved furniture down a couple flights of stairs the day before.

I'll be glad to post links to the stretches, exercises, etc. if anyone is interested. Just let me know.