Injuries

[Duanerice]

Hi All,
I don't post a lot but do read most of the posts. Anyway, I never hear a lot about injuries.

I have been running inside for the past 2 years and just 3 months ago started running outside. I love it by the way. First month was fine with no problems. Once I upped my miles a bit I started having troubles with my IT Band.

This last week I could barely finish 8 miles as it started to really hurt. A few days later I tried to run again (big mistake) and made it 3 before the pain set in. I know I am not alone. My strategy is to not run for 1 week, ice it up a bit and do exercises to not only stretch it, but strengthen it.

I guess my question after all of this is what do you guys do to combat IT band issues. One of my big problems is all the roads in my neighborhood are steeply crowned, which is not good so I know I'll need to change my running location.

Tips, tricks? I miss running already and it has only been 3 days
Thanks,
Duane

 

[wfloyd]

One thing to do is change sides of the road while you are running. This way you are not leaning the same way the entire run. They also have IT braces you could buy and put on during your long runs. Epsom salt baths sometimes help but since you are supposed to use warm water, do this several hours after the run.

Bill

 

[FirstTimertoDiz]

Hi Duane, I am a certified athletic trainer. I think the rest is a good idea, since ITBand friction syndrome is usually associated with an overuse/chronic mechanism.

I guess my best advice would be this- do you have any access to a PT clinic near you? If possible, I would get in and get treated. An athletic trainer or a PT can assess you for any muscle imbalances that you may have that can contribute to ITB problems. They will also assess any flexibility issues that you may have, and can give you a good home exercise program to combat this. Also, for something like ITB problems, I usually find that modalities work wonders on controlling symptoms- I use ultrasounds, cross friction massage, and estim and/or iontophoresis with my athletes, and most respond very well to it.

It is hard for me to give advice without seeing you in person, kwim? Where is most of your pain located- towards your hip, or your knee? Are you feeling any popping/clicking, or just pain? How would you describe the pain? (sharp, dull, achey, stinging, burning, etc) Does the pain only last during the run, or does it stick around for a while afterwards? How about first thing in the morning? Any numbness/tingling anywhere? Do you just have pain on one leg, or on both?

Have you changed running routes? Have you changed shoes recently, or are you due for new shoes? Lot of questions, I know, but just some of what I ask my athletes during an eval. Feel free to post more info, and I will see what I can come up with. Hope I can help a little!

Lisa

 

[Rockclimber]

Duane,

Check out this link. I have had this in the past and here is what I recommended to another Disr'. The foam roll is awesome. I had the ITB issue 3 marathons ago, and as long as I keep it stretched it is not a problem, but if I get lazy and don't roll on it for a few weeks I will begin to feel it. Guess its the price of getting old. How I wish for those flexible, quick twitch muscles again.
http://www.disboards.com/showthread.php?t=1240128&referrerid=&highlight=itbs

Good luck,
Dave

 

[Lisa loves Pooh]

Your IT Band is probably just short--it is a common problem that comes up with running.

You can get it massaged--it hurts like heck.

Depending on your pain tolerance--get an exercise ball...lie across it plank style (you are your side with the ball towards the top of the leg) and gently "walk" so that the ball rolls down the leg. It will help work it out.

I know many many with IT band problems and massaging it out helps A LOT! I've only known 1 person (out of 2 seasons with 100+ athletes) who had to give up running for walking b/c her IT band problems were just too severe.


I'm not working out now--but PT might also be a good idea. My pregancy has thrown some things off kilter..my sacrum, my psoas is tight (can't fix that until after baby) and some bones/structures are torqued (no idea which ones--PT says it too fast ). When all that gets very bad...my IT band on my right side starts hurting incredibly and I am not even running. I had my PT friend who treated me last year--come over (She does home visits) and she did some manual therapy to fix the imbalances/torquing as well as massage out the IT band (it HURTS!!!!) Now everything is fine.

So you might get checked for sacrum and hip and all the bones in between just to see that you are all lined up properly.

 

[Duanerice]

Thanks everyone.
The only time it really hurts is when I run. I can feel it right now, but it is not really hurting. As soon as I stop running the pain goes away so I can walk OK. And yes, it only hurts by the knee.

It used to be only my left leg so I thought maybe it was because I ran facing traffic and the road slopes to the left. So, I switched to the other side of the road and my right started hurting. Looks like I can narrow down part of the problem

I will give it a week or so before I go to a PT. I do stretch, but like the idea of the foam roll too.

Thanks again.
Duane