Itbs??

[dumbo_buddy]

I've read about itbs from several folks on here. Am I joining the club? After my run yesterday the outside of my knee was hurting so bad. I iced a little, took some ibuprofen, and stretched. This morning it still kills.

Does this sound like the dreaded itbs? How do I make it go away? I'm so depressed about this as I've finally started getting back into my running groove after having the baby (3 months old).

Do I need to stop running?? Waahhh!!

 

[APrunner]

I've read about itbs from several folks on here. Am I joining the club? After my run yesterday the outside of my knee was hurting so bad. I iced a little, took some ibuprofen, and stretched. This morning it still kills.

Does this sound like the dreaded itbs? How do I make it go away? I'm so depressed about this as I've finally started getting back into my running groove after having the baby (3 months old).

Do I need to stop running?? Waahhh!!

I know ITBS, it is the most aggravating injury I have ever dealt with.

First, you may want to visit an ortho and make sure that is what it is. There are a couple other injuries that can be mistaken for it. Also, you may have something else going on in addition to. For me, I learned that I had an issue with the way my knee cap tracks. This often goes hand in hand with ITBS.

If you have ITBS, it is an injury that you really need to rehab. Usually it will feel better with rest, but then it flares back up when you try to run again. Even after a long rest. Rehab it!

The steps I recommend are rest for a day or two for it to feel better. Then start with stretching / foam rolling and strengthening (quads, hips, and core).

I think the routine here http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/ is pretty good. For quads, I like wall squats (doing squats with a ball between your back and wall, and also holding a soccer ball between your knees). Doing the squats this way did not aggravate my knees, and really hits the quads. If you have the option, leg extensions and leg curls are good as well. The same site above has a core routine too. I think planks and side planks are key, but work in others as well. The link above has good hip / glute exercises.

Google IT band stretches. Alot comes up. Try several and see what works best for you. I feel some of them better than others. Also, the foam roller is key. It is really the best way to loosen everything up. Also stretch and roll your quads, hamstrings, and calfs.

As far as running, the opinions vary. If you can cross train for a week or two while rehabbing, it would probably help. I think running is okay, but stop as soon as it gets tight, definitely before you get in too much pain. Run no more than every other day. Ice after running. Ibuprofen is okay for pain, but there is alot of evidence out there that suggests that it can slow tissue healing.

Finally, get your running form checked out. Make sure you have stability shoes if you overpronate, or you are in something appropriate if you supinate. Try to shorten your stride when you run, landing with your feet closer to you body.

For me, it took about 5-6 weeks of rehabbing it to get back to running pain free. 6 weeks seems to be a "magic" number for alot of people. I think it all depends on how bad the injury is, and how strong the rehab makes you. I have heard of people trying to rest and run, and it can go on for 6 months or more.

Good Luck.

 

[Rose&Mike]

Uggh. I recommend getting it looked at sooner rather than later. This time I am able to keep running through it--last year I let it go too long and it was a disaster.

Make sure you are stretching your lower back. With hauling two kids around your problems could be coming from a tight back/hips.

I am convinced it is fixable, but it is a royal pain, and can get very uncomfortable.

Do you have a foam roller? A foam roller and ice bags are your friend.

Itbs can hurt anywhere from your knee to your hip, but the tell tale sign of a nasty flareup is a spot right on the outside of your knee. If you google it you can see exactly where that spot is.

Hang in there. FWIW--I ran 4.5 last night and I am planning a 10 miler in a month (race) and doing the KDF. It is fixable, you just have to stay on top of it.

 

[dumbo_buddy]

thanks, friends. i have some ice on it right now. i'm going to take your advice and get it looked at asap.

i've been doing some stretches and am going to look into getting a foam roller (wonder if any household items could substitute?).

this really stinks. DH said to me this morning, "maybe running just isn't your thing? last year you hurt your foot and now your knee hurts." i know he means well but hearing that has really got me down in the dumps.

 

[APrunner]

thanks, friends. i have some ice on it right now. i'm going to take your advice and get it looked at asap.

i've been doing some stretches and am going to look into getting a foam roller (wonder if any household items could substitute?).

this really stinks. DH said to me this morning, "maybe running just isn't your thing? last year you hurt your foot and now your knee hurts." i know he means well but hearing that has really got me down in the dumps.

I have been injured a few times, so I know the feeling. Each time I learn something though. I told a friend of mine that I have had 3 "bad" injuries, but I only injured those areas once. So the key is to figure it out and take steps to make sure it does not happen again.

To me, the key is strength training. We get injured by running beyond what our bodies can handle. That is why we are always told to avoid too much too soon. Running is a great way to build endurance, but a slow way to build strength. You do not have to become Hercules, but a little attention to strength can go along way. Core (abs, sides, back), hips, and legs are key.

When you visit the doctor, discuss your history and injuries with them. It is a good chance to find out about any "abnormalities" and imbalances. They may recommend some exercises. Also, get your running checked out. You could even video yourself on a treadmill, but if you can get checked out by someone who knows what they are doing, that would help. Make sure you have the right footwear.

Best of Luck.

 

[Rose&Mike]

thanks, friends. i have some ice on it right now. i'm going to take your advice and get it looked at asap.

i've been doing some stretches and am going to look into getting a foam roller (wonder if any household items could substitute?).

this really stinks. DH said to me this morning, "maybe running just isn't your thing? last year you hurt your foot and now your knee hurts." i know he means well but hearing that has really got me down in the dumps.

Seriously, if I had a $1 for every time someone said this to me, I would be rich! We would be taking a princess only trip to WDW. After every injury, after the irregular heart beat, after the gluten intolerance, etc, etc lots of people felt the compelling need to say stuff along the lines of surely, you are going to stop this time...

It stinks to have to deal with bumps in the road, and I often question my sanity. Last night during my run, all I could think about was having to come home and stretch and ice--which was going to take an extra 30+ minutes and all I could think is--why am I doing this again?

But I know that I do it for the feeling of accomplishment. I have learned to work through things and to problem solve and to time manage. All that from running (and being injured).

And fwiw, on the days that I really want to throw the towel in I remember this gentleman who was doing the Parents Weekend 5k in Columbia a couple of years ago. It's a very hilly course. And he walked the whole thing with leg braces and arm crutches. Everyone was cheering for him at the end. If he can do it, then I can certainly find the strength to get off the couch and exercise.

The injuries are frustrating, but they are fixable. Hang in there.

****
If you are having tight glutes/hamstrings you can try a tennis ball. You could even try rolling your itband on the tennis ball until you get a foam roller. Be forewarned--it hurts!

 

[rubato]

I am finally running again after my first bout with ITBS. I say first, because I have weak hip abductors and am prone to this. I know it'll be back. I handled it with ice, anti inflammatories, the little strap/band thing, strengthening exercises, lots of stretching and rolling. It has sucked because everytime I think it's better and try running, it starts hurting again. But, after 3 months, I'm running daily again, albeit not the miles I was running before.

Hang in there, see the doc, ice and rest.

 

[John VN]

Get a professional diagnosis. DW had all the signs and went to DR. Turned out to be tendinitis for her and very simple to remedy the problem.

 

[dumbo_buddy]

this is embarrassing but what kind of doctor should i see? i looked up sports medicine under my insurance plan but it seems like all the doctors listed under sports medicine are orthopedic surgeons. i don't need surgery. but is that the right type of doctor to go to??

i feel like if i go to my general doctor he'll just send me to an ortho surgeon as well (he did this with my back issue too when i really just needed a pain management person).

 

[Rose&Mike]

Get a professional diagnosis. DW had all the signs and went to DR. Turned out to be tendinitis for her and very simple to remedy the problem.

I am not trying to be stupid or snarky, but isn't itbs essentially a degree of tendonitis in your illiotibial band? Just some flare ups are corrected quicker than others? Or am I missing something and she had tendonitis somewhere else?

 

[John VN]

I am not trying to be stupid or snarky, but isn't itbs essentially a degree of tendonitis in your illiotibial band? Just some flare ups are corrected quicker than others? Or am I missing something and she had tendonitis somewhere else?

This video, http://www.youtube.com/watch?v=sz73i3O01d8, is what DW's Dr. covered when she had her visit thinking she had ITBS. DW was advised to sit in a chair, raise feet to horizontal, force knees towards the ground, hold for count of 10, relax and repeat 5 to 10X. Easy solution to what she thought was ITBS because of pain but really wasn't.

At 5 minutes into video, treatment begins for ITBS.

 

[APrunner]

This video, http://www.youtube.com/watch?v=sz73i3O01d8, is what DW's Dr. covered when she had her visit thinking she had ITBS. DW was advised to sit in a chair, raise feet to horizontal, force knees towards the ground, hold for count of 10, relax and repeat 5 to 10X. Easy solution to what she thought was ITBS because of pain but really wasn't.

At 5 minutes into video, treatment begins for ITBS.

This is an exercise I do for my knee cap tracking problem too. It is a simple exercise, but a very good one for people prone to knee problems. My knee cap sits high, and is not in it's groove perfectly. This exercise helps strengthen the muscles that "control" the knee cap. This exercise has made a huge difference for me.

I think ITBS is an injury to the IT band, that causes it to get tight, then you get the excessive rubbing at the knee. Stretching and rolling provide relief, but will not fix the problem. It takes time to heal, but strengthening can get you back on the road sooner, and prevent it from happening again.