IT band/bursitis pain - runners?

[kimwim8]

Hi out there! I've been running about 2 years, and have struggled before with hip pain, which turned out to be bursitis. I tried physical therapy, but that really hurt more than the original pain, so I opted for a cortisone shot this past January. That helped immediately and I started running again (I had stopped for a couple months due to the bad pain).

Well, it looks like the bad pain is making a reapperance. It's also effecting the outside of my knee. I'm guessing it's the same IT band, since when I get the twinge in my hip it's on the side of my knee as well.

Just wondering if any other runners out there have the same thing, or have in the past...and what worked for you? I am not against another cortisone shot, I just didn't expect to need it again this fast.

btw...I run 3 times a week, no more than 10 - 12 miles per week. I stretch a lot and do so on my "rest" days too.

TIA!

 

[AmyBeth68]

Hi Kim...

I'm all too familiar with the pain unfortunately . I've found the following combination worked for me:

Proper Sneakers: Motion Control definitely b/c for me it's due to pelvic misalignment caused by one of my ankles being weaker. Also, I overpronate on both feet which also causes problems. I suspect you may have a similar problem. Have you looked into orthotics or visited a podiatrist to have your gait analyzed?

Muscle Balance: Pilates helped with this a TON as did cycling. My hamstrings/glutes were much stronger than my quads causing them to pull the hips out of alignment. Biking fixed that by improving my quad strength (any strength training for the quads would work too). Pilates helps to balance both sides of the body as does any type of core training.

Chiropractor and Sports Massage: I cannot even begin to say how much this has helped me. I rely heavily on my weekly chiro appointments to keep my body in check. It is expensive unfortunately, but has kept me in my running habit longer than I would have suspected after suffering from hip pain for so long.

Daily Stretching: I know you stretch good .

I know how frustrating the pain can be . I really hate that you have to deal with this. I still experience pain a lot after runs...but the during run pain is completely taken care of. I suspect the IT band needs to be stretched more but I'd really investigate a different brand of sneakers and highly recommend a good chiropractor if you don't already have one .

Good luck!!!

 

[kimwim8]

Thanks so much, Amy. My family does see a chiropractor, but just once a month at this point. Are there specific things your chiropractor does for your hip issues? I seem to get the same adjustment as my DH...so I'm guessing mine isn't doing anything special for me.

Maybe I'll add in some bicycling. I just have a regular bike, not a racing bike or anything...would that be good enough?

I am due to go back to the podiatrist for my calluses (sorry, yucky). So I will make that appointment today and will discuss my gait. I was definitely thinking I need to try a different type of sneaker.

Thanks again, and I'm sure you're tired of helping me with my aches. I'm just not ready to give up on this running thing yet.

 

[3DisneyKids]

Hey Kim--

Yup, BOTH of my IT bands are screaming at me right now. One thing (in addition to Amy's suggestion) that my running coach told me...try running on the treadmill or hard wet sand (if you live in a beachy area). No asphalt. Anything with a softer surface.

It was definitely hard going back inside to run on the TM during this awesome spring weather, but it has made a huge difference.

I have been overtraining, though, so I am also cutting back a bit. Started running 4 months ago and run 5x/week about 20-25 miles per week....never having run before. So I cut back to 4x/week and added in more biking and strength training.

I don't think you are eligible for another cortisone shot for a while yet...isn't it something like only one every 5-7 years???

 

[aladdinsgirl]

Kim--I am the queen of IT band injuries! I know how painful it is, I hate how things are going along great, you're doing everything right and then all of a sudden BAM! you've got this pain shooting down your leg that hurts so bad that it brings tears to your eyes.

I agree with everything Amy has said, I just wanted to say that another big preventative measure is to lift weights (leg curls and leg extensions are the best), start walking as soon as you feel the pain as running will only aggrivate it further, and biking and the elliptical are both wonderful non-impact things you can do to strengthen your muscles and hopefully will prevent the injury from happening again.

Another good thing you can do if you have access to a treadmill is to crank the incline up, keep the speed low (like upper 1's mph) and walk on the treadmill backwards for a few minutes after each run or workout. I know it sounds crazy, but it does work.

Also, try to figure out what is triggering the pain, I notice my injury flares up when I increase mileage or speed too fast and when I need new shoes.

Good luck!

Krista

 

[AmyBeth68]

Kim...

My chiro tailors the adjustment each week to the area where I'm having pain. He adjusts my left hip on each visit though and does a lot of leg/ankle work on me too. He is big into kinesiology (sp?), so his style is different from some other chiros I've used. I honestly think he's a genius LOL.

As for the treadmill....I personally find that my pain is worse while on the treadmill but it's definitely something to try out . Everyone is different for sure and it might be the solution for you!!! Great suggestion there! I like the idea of the hard sand at the beach though... or running on rail trails!

Another question...Is your road cambered? Is there a slope so that when you run your one leg is lower than the other? Sometimes that can cause problems if you aren't running on a totally flat surface. I try to avoid that now at all costs as per my sports med doc's advice.

 

[Tiger Lily 03]

Kim, I am sorry that you are going through this pain. I know your pain, I limped most of the the half and all of the full in 2007. Oh joy.

Everything suggested so far has helped me tremendously. I hope some combination of this will work for you too.

In addition to shoes, and everythign else the big thing I've been told by others is stretch, stretch, stretch and do it some more. This is one of the most difficult areas to stretch, do what you can before you end your W/Os while youare warm and your muscles/tendons are ready for the stretch. I know you said you do stretch, but I did too and was told to do more. Go figure.

I'm glad you are not giving in to things and quitting this wonderful sport we all share. I WISH that you find the trick whateve it is for you.

 

[Duanerice]

I have had my share of IT band issues. When I started running, I increased my mileage way to fast. A combination of that and running on cambered roads did a number on my IT Band.

You have already been given great advice but I haven't seen a mention of an IT Band strap. This has been a savior to me. It saved the Disney Marathon and another half marathon for me. It is a strap that goes a few inches above the knee and it has a pad that goes over the IT band. I guess the thought is that once you tighten it up it "holds" the IT Band in place. Whenever I get even a little feeling of pain, I put that on (I carry it with me on any run over 8 miles)

If I put it on right away, like I did in the half marathon, I don't have any problems. But, if I wait for a few miles like I did in the full then it takes quite a while to help the pain subside. It took probably about 6 miles for it to help in the Disney race as I waited way too long to put in it on. You can order one online or do like I did and pick one up at Sports Authority or similar store (my running store didn’t have any).

Wish I could give you some advice about the bursitis.
good luck,
Duane

 

[kimwim8]

Thank you SO much, everyone! It's somewhat comforting to know I'm not the only one. (not that I wish this on anyone)

I will absolutely be trying these tips. Starting with the podiatrist and new sneakers. I'm a little afraid of the treadmill, because I know it has hurt my hip the few times I did use it in the past.

The cambered roads are definitely a problem. (I didn't know there was an actual term for it ). But that is what the physical therapist decided was the cause of my problems. I used to run out on one side of the road & back on the other - thus always leaning to the left (left side pain). Ever since then, I do out & back on the same side - and pray none of the cars coming up behind me decide to clip me on the way past. I think I'll have to find a new place to run. There is a 1/2 mile "path", but it's asphault. I try to avoid concrete, as I thought that was harder than asphault. I do have beaches about 1/2 hour away, but I don't think I could swing running on them every weekend (time restraints). My weekday runs right now are at work in a wooded trail, but as it gets hotter my plan was to run at home in the early mornings - but that would be down the neighborhood streets that I guess are causing me problems. I need to sit down and really figure this out.

I am absolutely going to figure this out...and I am going to get an IT band to see if I can get some relief from the pain while running. Thank you SO much, all of you!!

 

[smileyk8]

hey Kim,

i think you may have posted on the thread that i had a while ago about IT issues, if not there's a lot of great advice on there and a suggestion to go on youtube as they have videos of great stretches to do. Found those really helpful.

I can vouch for the knee strap. Duane suggested it on here and i bought one the week before 15km minnie, did 2 short runs before hand and then the run. Yeah it was twinging a lot but it wasn't the full pain that had been stopping me from running so that's worth trying as a short term measure. Also, as much as it felt sore afterwards the sports massage really made a difference.

Hope it feels better soon

 

[kimwim8]

hey Kim,

i think you may have posted on the thread that i had a while ago about IT issues, if not there's a lot of great advice on there and a suggestion to go on youtube as they have videos of great stretches to do. Found those really helpful.

I'm so sorry. There go those wonderful memory skills again. Thanks for the tips...I'll go check out that thread and youtube! I never thought of that.

 

[pinky4disney]

I suffered from ITBS while training for my 1st marathon. After countless physical therapy sessions, I ended up getting a cortisone shot to get me through race day (I didn't do all that training just to give up!).

3 1/2 marathons later now, I've been doing well (knock on wood). I have a foam roller that I use to massage the IT band. It "hurts so good" and is a real life saver when I feel that I'm starting to get tight in that area. I also have "The Stick" which works really well too. And while training for the Goofy last year, I learned to love the ice bath after long runs. It really does work!!

Good luck!

 

[kimwim8]

I suffered from ITBS while training for my 1st marathon. After countless physical therapy sessions, I ended up getting a cortisone shot to get me through race day (I didn't do all that training just to give up!).

3 1/2 marathons later now, I've been doing well (knock on wood). I have a foam roller that I use to massage the IT band. It "hurts so good" and is a real life saver when I feel that I'm starting to get tight in that area. I also have "The Stick" which works really well too. And while training for the Goofy last year, I learned to love the ice bath after long runs. It really does work!!

Good luck!

I'm so glad you have found what works for you to continue running! That cortison shot definitely does the trick (short term, I guess). Where did you get the foam roller and stick? I saw the foam roller on youtube last night and have read about the stick. I'm going to Sports Authority at lunch today to get the IT band thingy for above my knee...so I'll check there for the others.

I did lots of youtube stretching last night. I'm super sore today, but I feel like it's gotta stretch/work it's way out, so I'll continue to do the stretches. I'm gonna put off running for today (ran last on Sunday) and give myself an extra day of stretching.

Thanks again, all of you!

 

[pinky4disney]

I'm so glad you have found what works for you to continue running! That cortison shot definitely does the trick (short term, I guess). Where did you get the foam roller and stick? I saw the foam roller on youtube last night and have read about the stick. I'm going to Sports Authority at lunch today to get the IT band thingy for above my knee...so I'll check there for the others.

I did lots of youtube stretching last night. I'm super sore today, but I feel like it's gotta stretch/work it's way out, so I'll continue to do the stretches. I'm gonna put off running for today (ran last on Sunday) and give myself an extra day of stretching.

Thanks again, all of you!

You can find The Stick at specialty running stores (like Fleet Feet) or they are always at race expos. Their website is www.thestick.com. I also have their foot roller which feels heavenly after long runs. As for the foam roller, I've seen them at Dick's Sporting Goods. I would assume that Sports Authority would have them too. I got mine online at www.spri.com. Good luck!!

 

[AmyBeth68]

HUGE props for the Foam Roller. Kimbo...I use my roller after each and every run. I roll out the IT band and the hips. I totally forgot to mention that. Super great advice there! I like the stick too...but the foam roller gets really deep.

 

[kimwim8]

OK, went to Dicks and Sports Authority at lunch. Neither had the foam roller (unless I didn't get good helpers) or the IT band strap. I needed some other stuff at Target, and I found the foam roller there. I'll look around online to find the IT band strap.

 

[cryssi]

I got a foam roller at runningwarehouse.com

They ship same-day and its free 2 day shipping...

eta - oops, misread...saw that you picked one up already...

 

[kimwim8]

I just ordered an IT band strap from Amazon with free shipping. Thanks again for all of the advice! You guys are the best!

 

[Duanerice]

The cambered roads are definitely a problem. (I didn't know there was an actual term for it ). But that is what the physical therapist decided was the cause of my problems. I used to run out on one side of the road & back on the other - thus always leaning to the left (left side pain). Ever since then, I do out & back on the same side - and pray none of the cars coming up behind me decide to clip me on the way past. I think I'll have to find a new place to run. There is a 1/2 mile "path", but it's asphault. I try to avoid concrete, as I thought that was harder than asphault. I do have beaches about 1/2 hour away, but I don't think I could swing running on them every weekend (time restraints). My weekday runs right now are at work in a wooded trail, but as it gets hotter my plan was to run at home in the early mornings - but that would be down the neighborhood streets that I guess are causing me problems. I need to sit down and really figure this out.

Don't fret. I thought my neighborhood running was over too. But once I got the problem under control the neighborhood running was fine. Hang in there it does get better.
Duane

 

[angietuck2]

Hey Guys I have been following along and I really hope you don't mind if I hi-jack your thread for a minute Kim.

It turns out I started having MAJOR IT issues right before mINNIe I just didn't know that is what it was because
I thought I was just having more back issues.

So here is what I have done to date:
1. Foam Roller - that sucker HURTS but it feels so much better when I am done
2. IT stretches - all the time
3. Strength Training - Used to be really good about thisbut stopped because of back issues, but
have been doing again.
4. Cut back on running - Have been doing little to none since MINNIE - to give it a rest, a little cardio
here and there.
5. Icing - regularly
6. Strap - Got the strap and used it for run on Sunday.
7. Yoga- Just starting, after article in my running magazine this month sang the praises for Yoga in helping
with IT issues.
8. Pilates - Ordered Pilates for DUMMIES per advice from Amy - thank you Amy

After all this there has been significant improvement in the pain level while sitting at my desk all day,
it was REALLY bad before.

So last week I did 4 on Wednesday and 5 on Sunday - really easy. It was pretty tender yesterday.

So my questions are:

1. How do you guys know when and how much running to return to? Do you wait until it doesn't hurt at all?
I am very paranoid since I am signed up for full in January.
2. How do you get that darn strap to stay up when you run?

Thank you guys in advance for all your help.