IT band

[smileyk8]

Been speaking to my physio friend about knee- hip pain that arrived a couple of weeks ago but got annoying this week and he thinks it might be my IT band. Ok so two weeks til the run..... i'm not panicking just wondering if anyone has had success with those knee straps? I'm sure i can run through it, but might back off my next few long runs. It's actually a lot worse whilst warming so hopefully once it gets going it'l be ok.

I feel like i'm slowing falling to bits and exercise is meant to be good for you?

 

[windwalker]

Been speaking to my physio friend about knee- hip pain that arrived a couple of weeks ago but got annoying this week and he thinks it might be my IT band. Ok so two weeks til the run..... i'm not panicking just wondering if anyone has had success with those knee straps? I'm sure i can run through it, but might back off my next few long runs. It's actually a lot worse whilst warming so hopefully once it gets going it'l be ok.

I feel like i'm slowing falling to bits and exercise is meant to be good for you?

It certainly sounds like it could be an IT band problem. The ITB runs from your butt to the back of your knee. I was having pain behind my knee and went to a Ciropractor and he found that the ITB was sore and inflamed halfway down, that was causing it to pull against the back of my knee. The treatment in basicly massage.

Imagine the ITB is a hose with a big wad of something stuck in the middle. You massage all along the blockage gently to firmly to smooth it out. The massage therapist used her thumbs to massage all along it. Right were it's sore is painfull but each time it's massaged it gets easier.

Now I use a rubber rolling pin I bought at WalMart to massage it myself now or you can buy the "Stick" which does it a little better. You massage the swide of your leg between the knee and hip. The ITB is right between the Quads and Hams on the outside. When you flex your leg you can sometimes see it.

Walking Panda

 

[Buttercup]

Hello,
If it is your IT band, massage is like a miracle. I have had my knee hurt one day, gone for a massage, and no pain on the next day's run. My IT pain is usually in the knee, but the knots and massage pain are usually upper outside thigh.

As Windwalker mentioned you can self massage with a foam roller. I have one and it's amazing. Here's a link:
http://www.performbetter.com/detail.aspx_Q_ID_E_4592_A_CategoryID_E_235

I chose this link because it shows the position you need to massage your IT band. I bought mine at a local sports store and it came with an instructional dvd.

If it is your IT band and you get the knots out, you should be okay for the race.

Buttercup

 

[jmasgat]

Smileyk8 I was worried about the same type of thing and spent a lot of time doing stretches for it. I just googled "it band stretches" and found several. I do them religiously before and after running. So far, so good and it's never too late to start.

Maura

 

[smileyk8]

thank you all so much for the reassurance. I think i might call my gym in the morning to see if they have a sports physio because i want to be doing these stretches right and we fly out in 1 week. I also did a bit of reading around and realised i always run on the same side of the road so might try to change that too.

Thank you so so much- i was starting to get a bit wary of it!

 

[Cruella de mom]

Dh was almost crippled with It band issues on both legs. So we got new shoes with cushioning inserts, a foam roller, and a knee strap for the worst of his legs.

His first Long run after getting all this, his strapped leg felt fine but the other leg was hurting by mile 6. I got him a second strap and he did 10 miles yesterday with no pain in either leg.

The roller from Target came with a video. He could tell exactly where his leg was tight. He rolled twice a day and in one week the "bumps" went away.

I say get the strap and the roller. If your gym has a trainer, they should be able to show you how to use the roller but its really not hard at all.

Good Luck! I hope something helps!

 

[smileyk8]

ok thanks to you i've been to have a sports massage today. He said that it was my IT band and it was shortening and tight because of running and that i haven't been stretching it enough post runs. We had 30mins of direct manipulation with his hand, arm and then elbow which i have to say was uncomfortable. He was amazed how high my pain threshold was tho- that's the warrier in me!

Anyway he's shown me a couple more stretches that i have to do at least twice a day and i need to warm it up by massaging it before runs but it should be ok for the minnie. So relieved but my training's been rubbish this week- literally only one actual run that was 3 miles. Luckily i accidentally had been running a week ahead of schedule so have done my longest run. Will try again on friday fingers crossed.

Thank you for your posts

 

[Duanerice]

I have historically had IT Band problems. Once I learned what it was, I started stretching every other day and have bought a Stick to help massage out the sore spots. I have massages every month, sometimes every 2 weeks (I go to a massage school). I thought I was pretty much over the pain until this past Disney Marathon. My IT band didn't even bother me in my training runs until the end of the last long one, when I felt a little twinge around mile 20.

Because of that "twinge", I took my IT Band strap with me to the marathon Just wrapped it around my hydration belt. I am glad I did. By mile 7 or 8 I was starting to feel the pain in my knee. It is usually on the outside of my knee and can stop me in my tracks. I worried because there were times in the past where I couldn’t even walk once it started hurting. I started seeing my first marathon go out the window. I put the band on and used Bio freeze the rest of the way. Unfortunately I waited to long to put the strap so I had to suffer and limp for another 8 miles until the pain subsided. I was running near the castle and didn’t want to stop until I was through. If I would have stopped right away and put on the strap I probably would have been fine but I was coming close to the castle and didn’t want to stop.

I ran a half a month ago and had the same problem. Coming down a bridge around mile 9 I felt the pain in my knee. This time I stopped right away, put on a bit of BioFreeze and secured the strap. I was fine from there on out.

It's strange, because I do not have any pain in my training runs, just races. Maybe it is pushing it, running hills, etc. I know that the goal is to not have the pain, but just in case I never run without taking the strap with me. I don’t usually use it, just carry it on by belt.

So, to make a long story short - yes a strap does work. I would not have finished the marathon nor my last half without it. I bought mine at Sports Authority since my local running shop did not have any.

Good luck,
Duane

 

[bunnyfoo]

I had hip/knee pain recently - not ITB but still really annoying. I have to agree with everyone and say that massages are great!! I also get A.R.T. from my chiro which is ... for the most part awesome! Except some of the sessions have been a little painful, like when he did some work on my shins - ouch!

My PT has me doing lots of work on my core. He says that if I get those muscles working I won't feel the pain in my knees and back. I have to say that it is working so far

I feel like i'm slowing falling to bits and exercise is meant to be good for you?

I wondered the same thing last week I also thought running would be relatively inexpensive compared to something like golf but when I think of the clothes, shoes, treatments ... oh boy

 

[andromedaslove]

There are also some strengthening excersizes you might want to check out that might help. I started getting some pretty bad hip pain last year (what I assume to be ITB, don't you just love us runners and our self diagnosis?!). I started doing some squats, lunges, curtsy lunges, and squats with one leg about 6 inches off the floor (like on a step or something), and have not had any trouble with it since.

 

[hockeygirl]

I, too, have had IT band issues. About a month and half before the marathon this year, both of my IT bands were really bad. I resorted to XTing for the month before the marathon and did ALOT of stretching and the stick helped out tremendously.

I wore the IT band straps on both legs during the marathon and had NO PAIN at all during the marathon. I made it the whole way with no pain at all.

I recently started having the same pain, and I hadn't been wearing the straps. On my LR the other day, I wore the straps and guess what!! NO PAIN!!!! Those things are awesome!!! They are a little annoying to me and I had to get used to them, but I really think they work.

Good luck with the pain, I hope you feel better soon!

 

[mkymsehi]

Do a Youtube.com search under Iliotibial band, IT band, or foam roller to see instructional videos on how to stretch.

 

[mkymsehi]

My IT band has been acting up, so in addition to stretching on the foam roller, I utilized a worn down tennis ball to isolate the stiff muscles in the glutes/hips. I recommend it to those who can tolerate the pain . It isn't comfortable while your lying on the roller or ball, but after a night's rest, the stiffness and pain is less noticable.

My friend is a physical therapist. He gave me a strength exercise where you stand on one foot, on a step or curb, holding on to the handrailing or pole. Then you do "squats" on the one leg, while the other leg touches the ground below the step or curb. This will strengthen your glutes in your butt muscles, which is all tied into your IT band.

 

[bunnyfoo]

My friend is a physical therapist. He gave me a strength exercise where you stand on one foot, on a step or curb, holding on to the handrailing or pole. Then you do "squats" on the one leg, while the other leg touches the ground below the step or curb. This will strengthen your glutes in your butt muscles, which is all tied into your IT band.

My PT has me doing that one too. Another good one is the Bulgarian squat - you do a squat but with one leg/foot resting on a step or bench. Add some weights for some extra fun