IT Band...

NSMustanggirl

Hi!

I "irritated" my IT band running the other day - at least that's what I diagnosed myself with based on everything I've read... Remedy is stretching, and essentially rest for a week... My question is regarding the "rest" part... For those of you who have had IT Band flare ups, what constitutes rest for you???

I haven't run since Wednesday am, but have continued to walk, and do strength training. Should I stop that as well??

Any insight??

timeasterday

Take it easy on strength training but walking should be a good active recovery. If you don't have a foam roller get one and start using it every day once your pain is totally gone. It works wonders on the IT band.

HMVOL7409

IT issues build over time, not with a single run. What symptoms are you having? Stretching and foam rolling is key. You should be warning up and cooling down with each run and stretching afterward. Take a few days rest from running and walking is ok.

pbrinnm

I have occasional flare ups that are alleviated with foam rolling (then my trainer reminds me that I need to foam roll every day). I try running and if it hurts I walk. Usually flare ups last no longer than a week.

Sometimes the foam roller isn't enough and then I use a Kong ball to foam roll. The Kong really gets into any spots that don't seem to be helped with the foam roller. Hurts so good.

NSMustanggirl

Just pain in a muscle running from my hip to my knee. Doesn't really bother me now except for when I try to run and even that is getting better - just took a few strides last night to see how it felt. What I read is that IT issues can be caused by running on an uneven surface which I have been and by trying to go too far too fast and I've been pushing myself pretty hard to go an extra 1/4 - 1/2 km every day I run which is every second day. I've probably felt some irritation over the last 3 weeks but nothing that really bothered me, but it was really bad the other day - to the point I had to stop after 5km and walk back home. Lesson - listen to my body more closely and when I get going, find a flat piece of road to run on, not one filled with curves and banks!

I do 5 mins of stretching before I run and another 5 when I'm done

I've been stretching and massaging it which have both really helped and have ordered a foam roller

If it isn't better in a week, I'll head to the Doctor.

CarsonRuns

Recent research has shown that strengthening your hip and core muscles is the remedy for IT Band issues. My personal experience confirms this after doing the exercises prescribed by my PT.

Here is a sample of some of the exercises

http://www.youtube.com/watch?v=njthA4SVOT8
http://www.youtube.com/watch?NR=1&v=jt_ijlAOmwk&feature=endscreen <----what he does starting at 2:30
http://www.youtube.com/watch?v=tdJWjYNxNz4 <---in addition to kneeling, do these while balancing on one foot (the one furthest frm the band).

NSMustanggirl

I'm due for a session with my PT - I will ask her to incorporate some of that into my programme! Thanks all! Appreciate it!

Tw1zzler

Recent research has shown that strengthening your hip and core muscles is the remedy for IT Band issues. My personal experience confirms this after doing the exercises prescribed by my PT.

Here is a sample of some of the exercises

http://www.youtube.com/watch?v=njthA4SVOT8
http://www.youtube.com/watch?NR=1&v=jt_ijlAOmwk&feature=endscreen <----what he does starting at 2:30
http://www.youtube.com/watch?v=tdJWjYNxNz4 <---in addition to kneeling, do these while balancing on one foot (the one furthest frm the band).

I agree w/ this. I have ITB issues. Strength exercises as well as using a foam roller and stretching helped tremendously. I recommend full rest until you are pain free. If you can't do that.... a patt strap is wonderful. I ran a race w/ ITB and it took MONTHS to heal.

http://pattstrap.com/pattstrap-counter-force-knee-strap-p-28.html?osCsid=1071ff97cbfee75ec2b870e07d0bb79b

DavidHusky

+1 on the foam roller - I really need to use it more regularly, instead of when I can "feel" my ITB. I also noticed that with squat type exercises that my feet will naturally turn out too far if my ITB is tight, even if it hasn't been bothering me.