IT Band injury 3 weeks out

[RENThead09]

So I tweaked something on Monday while doing my last long run before the marathon. I was at mile 18.5 of my 20 and just needed to stop.

After doing some internetting (is that a word) and talking to other runners, sounds like it is my IT Band. I was really sore the first day or so, and feel much better by today. I have been doing Ice and Advil and started stretching last night.

Is there anyone that has been through it with any suggestions as to what to do as far as running with just 16 days to go. I figured I would maybe try joggin a little on Saturday to see how it felt and try to do 3-4 miles on Monday. My milage was on track, so I am not worried a lot about the endurance part of it. Just want to make sure I am taking care of it and doing everything possible to be ready for the 10th.

Thanks for all your suggestions and help to us rookies out there running our first marathon. Your ideas and lessons learned are worth more than we could ever thank all of you for.

Happy Running!

 

[funwalker]

Not a clue if this is the same as what yours is, as I am a walker but...mine was the muscle running down the outside side of the thigh - it was so bad I almost could not walk.

It happened on my last long walk before the full marathon.
I had to go have a deep muscle massage. And they really stretched me.
I did do the marathon.

Also Pilate's for Flexibility has a really great stretch for this muscle.

 

[cewait]

You're doing the right thing with ice and NSAID. I think I would not run until Monday giving you a full week off. Margie has a great idea about getting a massage.

But I would send you to Target First thing Saturday for a foam roller. This will work almost as well as a massage but you can roll twice a day where you can't afford a massage twice a day.

http://www.fitsugar.com/214832

Great vid showing you what the IT Band is and how to roll it. DONOT roll as fast as the lady is in the video or you will skip right past tissue needing released. While you are at it, catch the font quads AS WELL as you calves. I am betting the IT inflammation is caused by tightness elasewhere and I would guess the front quads or claves will be tight.

Finally, Cho-Pat

https://secure.cho-pat.com/products/product.php?product_type=27

has a band that diminishes IT band pain while running. Note this is a crutch and I would put in the back of the closet the day after the marrathon. Do not get so that you feel you must wear this every run!

 

[Tiger Lily 03]

Follow the suggestions already provided.

Sorry to hear about the IT band problem. I can tell you that the rest and stretch should do it good. Slow down some perhaps as you do the next trainig runs.

You can do the event. I did limp both the half and full for a Goofy medal.

 

[Duanerice]

I can feel your pain. Ice and NSAID like Charles said. I now have one of the foam rollers from Target and they are great (when I use it).

I had IT issues for my first Disney race. Started limping around mile 7. But, I had an IT Band strap with me. Put it on and within a few miles I could run again. I was lucky! The only reason I had it was because I had IT issues earlier in training.

Last year while training for Goofy I thought I was doing good IT band wise. Last long run I made it to about mile 16 then the IT issue kicked in. I limped to mile 20 because I am too stubborn to not finish but it hurt. Rested and iced for a few days and finished my taper runs without any issues. Thought I was OK.

Fast forward to the Goofy. During the half I had to put my IT strap on around mile 7 or so because of the pain. It helped. For the full, I decided to use the strap from the start. I was feeling OK until I stopped at a med tent for Bio Freeze around mile 14. Tried to start back running and my knee locked. Couldn't bend it. Totally caught me by surprise. After a short panic I started limping down the road. I made up my mind that I was going to finish no matter what.

That's how it went, I would limp for a few miles then it would loosen up so I could walk kind of normal. If I stopped it would lock up again. Finally I tried to run around mile 23 and could actually jog to the finish.

The reason I tell you this is that first, you are not alone and second, even if it does flare up, you can finish. Sure I didn't make my 4:30 goal but I did make it in under 5:30. Actually met a lot of nice people along the way while I was walking.

This year I started doing exercises to strengthen the muscle around my knees and in my legs. I am determined not to have IT issues this year.

So, get a roller like Charles said and get a IT strap. Take it with you as it might just make the difference between limping and running or not finishing and finishing.

Another bit of advice, try to stay in the middle of the road. All of Disney's roads are cambered to let the rain run off so you are always running on the side of a hill which is not good for your IT band issue. I try to stay in the middle whenever possible.

Good luck.
Duane

 

[joan4mickey]

Went through that this summer-I would say no running for as long as you can. My PT said bike, and elliptical if it doesn't hurt. I was told Alleve and ice. Fill a paper cup, freeze it and then tear around sides and ice 3'X a day for 10 min each time. Hope all works out for you-I had to stop running for almost 3 months.

 

[funwalker]

Charles, is this the foam roller you are talking about? http://www.runningwarehouse.com/viewlarge.html?PCODE=OPTP366

If so I would like one and they have free shipping and WISH 15% discount

 

[cewait]

Charles, is this the foam roller you are talking about? http://www.runningwarehouse.com/viewlarge.html?PCODE=OPTP366

If so I would like one and they have free shipping and WISH 15% discount

That is it!

The only thing I have found better is a kit I received from Trigger Point. The 'quadballer' has a convex serfcae that stays convex so it focusses the force into a smaller point. Foam rollers tend to lose surface tension and become concave after time, lessening their effectiveness.

For the home, the foam roller from Running Warehouse works well.

The "stick" is also out there. They will be at the expo. I still carry one around when traveling though if I am having issues I find the stick ineffective. To take the knots out one must focus the force where it hurts...i find I cannot hold the stick on the point as long as needed.

 

[funwalker]

I ordered the foam roller from Runningwearhouse last night-

I have the stick, but I too find it hurts too much to use effectively when you have serious pain.

 

[geaux_half]

I have the stick, but I too find it hurts too much to use effectively when you have serious pain.

With the foam roller you'll know when you hit a problem spot.

 

[RENThead09]

With the foam roller you'll know when you hit a problem spot.

Thanks for all the help and suggestions. I actually own a foam roller, so I have been using that. Also pulled up a few new stretches off the internet to see if they help.

I am running today for the first time in a week, so we will see how it goes. Got a knee strap to try and see how it feels.

Happy running everyone!

 

[FFigawi]

The thing I found that worked best for my IT band injury a few years ago has been yoga. I know it's a little late to help you for the upcoming races, but you might want to consider it in the future. The stretching and strengthening yoga does for your core and your hip flexors has kept my IT band from flaring up at all during the past two years.

 

[RENThead09]

The thing I found that worked best for my IT band injury a few years ago has been yoga. I know it's a little late to help you for the upcoming races, but you might want to consider it in the future. The stretching and strengthening yoga does for your core and your hip flexors has kept my IT band from flaring up at all during the past two years.

Yoga huh? I will definitely consider that. it is a little outside of my comfort zone, but a year ago, so was running, using a gym, and kickboxing class.

I did 6 miles today with no knee issues so hopefully things are on the right track. 12 days to go! Woo Hoo!!!

 

[Duanerice]

YOU WILL MAKE IT!

Duane

 

[joan4mickey]

I agree with FFigawi about the yoga. I have a DVD by Denise Austin called Fat Blasting yoga and I do all the segments at least once a week.

 

[laughinplace199]

Yoga huh? I will definitely consider that. it is a little outside of my comfort zone, but a year ago, so was running, using a gym, and kickboxing class.

I did 6 miles today with no knee issues so hopefully things are on the right track. 12 days to go! Woo Hoo!!!

Hooray for the 6 miles with no knee pain. Just keep using the foam roller and doing your stretches and you will be fine.

Last year, I had IT band issues a month before the marathon (my 1st marathon). I went to a physical therapist and she told me to get the roller and she gave me a list of stretches to do. I did them faithfully every day, and I had no issues at all for the entire 26.2 miles. I was also feeling great later in the day and I was fine the next day. DH had some issues with stairs the day after the marathon, but I didn't. I think those stretches helped with both the race and recovery. We even went to 3 parks the day after the race!

Good luck and keep stretching!