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Runner's Training Tips: Healing suggestions for ITB?

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  1.  
    • CommentAuthorFree Memberrobomb
    • CommentTimeNov 16th 2007
     
    robomb
    I ran my maiden marathon on 10/20, and finished in 4:44.  I was quite surprised since I had been training for a figure competition on 10/13, and my longest run in the 5 weeks prior to marathon was less than 5 miles.  I know my ITB is a result of over-use, but it will be 4 weeks tomorrow and I am going through terrible running withdrawals!  I have been cross-training to keep my cardio conditioning, and I roll out my IT bands on the foam roller at least once a day.  What else can I do?  I was doing a little running until another runner told me that I will never fully heal as long as I continue trying to run through it.  Does anyone have suggestions or advice for IT treatment/recovery?
    • CommentAuthorFree Memberajf
    • CommentTimeNov 28th 2007
     
    ajf

    There are loads of stretching exercises you could do for ITBS.

     Here goes with a few.

    Stand up straight, cross legs, bad behind good then lean down and to the opposite side of your bad leg. e.g right behind left leg, lean down and left until you feel the strech down right leg.

    Other is sit down. Cradle bad leg like holding a baby and pull towards you. Also rock over your arse bone seems to help a bit too.

    Sit down, legs out straight. Bring bad knee up and over the good leg and twist core to opposite side whilst pushing your elbow on leg. e.g put right leg over the left leg. Right knee bent. Turn to your right, put left elbow on right knee and push.

    Another, sit at your desk at work. Cross your legs so the ankle of bad leg is on top of leg of good leg. Now push down on bad leg until you can fit it under the table. Jam it under and leave as long as is bearable. (probably not one you will find on the internet but worked for my left leg )

    Any others that people have I would love to know. My descriptions are a bit vague but I reckon you can get the idea?

    Also, if you have itbs on one leg and not the other, make sure that you stretch both legs. I didn't and managed to cure left only for it to re-appear in the right.

     And finally incorporate these into your usual stretching regime. Maybe not all of them every time but makes sure that you keep at it as it will re-appear if you don't

    • CommentAuthorFree Membershanson619
    • CommentTimeJan 23rd 2008
     
    shanson619

    Great suggestions! I am starting physical therapy Monday for ITB in my right knee. I am a "new" runner, only doing 25 miles/week, but having to stop has really gotten to me. I was in a groove and feel so off track. I started cycling at the gym and have maintained my strngth training, but boy does it take longer to get the results of running! I am spending an extra hour working out trying to make up the difference :-( Any thoughts on how to get over that runner's withdrawal while trying to heal?

    -Shannon

    • CommentAuthorFree MemberSmithshill
    • CommentTimeJan 23rd 2008
     
    Smithshill
    Leg stretches are only the 1st part of the problem. The ones above cover gluteals and TFL muscles, and I would also suggest hip flexor stretches. However, to prevent reoccurance you will probably need to improve your biomechanics. One of the most common problems is glut medius weakness, which causes your leg to internally rotate and your pelvis drop when your are in the stance phase of running. This alignment is more likely to cause ITBFS. Other common problems are weak/tight calves, excessive pronation, r VMO quads weakness. So get someone to assess your strength, running etc and then start appropriate strength exercises to improve the running biomechanics. good luck.
    • CommentAuthorFree Membershanson619
    • CommentTimeJan 24th 2008
     
    shanson619

    Thanks a bunch! I am meeting with a great sports medicine guy for PT this Monday. I took notes on your input so I ask (if not offered) for a running assessment. I think it was really bad shoes that caused the issue, but have gone to a Marathon Sports place to get insight and great new ones! Thanks again!

    -Shanson619

    • CommentAuthorFree Memberdnjclarke
    • CommentTimeFeb 10th 2008
     
    dnjclarke

    Sounds like good advice from Smithshill and others.

    I had ITB trouble whilst training for Berlin marathon last year, thought it was all over with 8 weeks to go.  It started after a 14 mile run when I felt a massive pain in my outer knee and I found I could not walk home it was so painful, and really embarrassing too me about an hour to limp half a mile.

    I started by thinking I could fix things myself (as usual!).  New shoes helped, but I found they were not enough alone.  Physio was the real solution for me.  My physio focused on glut and upper leg  strength and overall balance training.   It worked and after a month I was plodding along again.  Pretty slow but good enough it turned out to finish the marathon!

    Don't get too down, you can get over it, I did, just don't try to rush it and do seek physio advice.

  7.  
    runningbob37
    For the ITB to heal fully you will have to stay off runing for at least depending on how bad 3-4weeks I had to do this a few years ago. When you do recover you will have to make an effort at stretching a lot. my motto is to stretch for your age , I.E. if you are 30 years then 30 minutes stretching and so on.
    • CommentAuthorFree Membershanson619
    • CommentTimeMar 23rd 2008
     
    shanson619

    Well I am still not running (since January) and it is all my fault. I pushed things too much after starting PT for an ITB injury. After a short time of treatement I thought it would be fine to do some light little warm-up runs before my workouts trying to shave some time off the 2.5+ hours working out was taking me (man, I missed running). Well, even with stretching and PT 2X/wk I was causing more damage. One day I got a little crazy and did a "little" 5 mile run" on the treadmill just to see what my mile time would be. I was stressed about not running and my time being way too slow, so I pushed and turned it into a short distance sprint....which was a horrible, stupid, and really damaging thing to do. I hobbled off that treadmill and knew I made a big mistake. The next day my physical therapist knew immediately I had cheated and re-evaluated the knee. It was worse than the initial eval. and now I am on my 2nd full month of no running and don't know when I'll be ready to try again.

    Listen to your body! Take it from me...I was a bad patient and am paying for it bigtime now. I am only allowed to do the stationary bike and elliptical...not even the rowing machine :-( If I had listened to my body and my physical therapist I would likely be hittting the streets and welcoming the spring the right way....

  9.  
    kevinajjenkins

    I suffered the same problem, a sharp pain in the ITB and in the outside of the knee.

     Stretch as AJF says and make sure to do strength training in the the gym with the abjuctor and injuctor machines, because they are the opposite muscles to the IT band and strengthen your knee and that muscle.

     It really sucks but you have to force yourself to not run for at least 3 weeks.

     i'm now doing 35 miles a week and up with no more pain, oh and take omega 3 to reduce inflamation.

    • CommentAuthorFree MemberBendy
    • CommentTimeMar 27th 2008
     
    • CommentAuthorFree MemberGilly32
    • CommentTimeJun 24th 2008
     
    Gilly32

    Are you positive you are running in the correct shoe?  I had really bad IT Band problems.  I finally went to the Dr., who sent me to a physical therapist.  He said my shoe was pushing me too much to the outside.  All I needed was a neutral shoe.  The people in the running store had said I was an overpronator and put me in the Brooks Beast shoe, plus I had an arch support inside.  I didn't stand a chance.

    He instructed me to get a neutral shoe; and take a week off from running; ice it and stretch it daily.  My problem went away forever.  I now run in neutral cushion shoes (Brooks Glycerin; Defyance; Mizuno Wave 11).

    It may not be your problem, but it could be helpful to someone. Doctors know nothing about the shoes.  It takes a good PT.

     

    Good Luck.

    • CommentAuthorFree Memberekj2425
    • CommentTimeJun 24th 2008
     
    ekj2425

    I was sidelined from running the 2005 Twin Cities Marathon because of my ITB.  I tried physical theraphy, stretching, ice packs, advil, and foam rollars to help loosen my IT but didn't find any relief until until I saw a Sports Med Chiropractor last summer.  I was definitely skeptical about seeing a chiropractor but I was desperate.  For the first part of the summer I saw my chiropractor three times a week working to losen up the ITB with a lot of very painful massage.  Thanks in part to the chiropractor and the foam roller, I completed the Chicago Maraton last fall (heat and all)!

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