Running Advice - Any Seasoned runners out there?

brittanybee07

I have been running for close to six years now. However, I still consider myself a new runner because I did not really get hooked on it and start competing until this year. I am really suffering from my ITBand. Stretching and cross-training has not really done the trick. But I just cant seem to make myself take a few weeks COMPLETELY off. I can take a week of just elliptical. Every time I try laying off any exercise I start getting severely depressed again. (Running saved my life in high school... Literally) ... So now I am looking at something I may need to add in my diet to aid in repair of that tendon. I know I don't get enough Omega 3s, but I was also wondering about supplements?

If anyone really has some very sound advice on supplements I would love to hear it. Thank you!

bunchesonothing

I would personally forget the supplements. Have you been seeing a doc or a PT? If one of them recommends a supplement to help with healing, take it. Otherwise, a supplement will not do what proper care and rest(in whatever form is recommended) will do. Sometimes you need to sacrifice a shorter period of time to get back to the long term. If you ignore the injury for too long, it can turn into a chronic one that will become almost impossible to get rid of. I have a few friends like this.

They may just recommend a different exercise for the time being. Sometimes you have to do what you have to do.

arc918

I run 2,000+ miles per year. I don't take supplements. YMMV.

brittanybee07

I run 2,000+ miles per year. I don't take supplements. YMMV.

YMMV?

bunchesonothing

I run 2,000+ miles per year. I don't take supplements. YMMV.

I'm with you on this one.

brittanybee07

I would personally forget the supplements. Have you been seeing a doc or a PT? If one of them recommends a supplement to help with healing, take it. Otherwise, a supplement will not do what proper care and rest(in whatever form is recommended) will do. Sometimes you need to sacrifice a shorter period of time to get back to the long term. If you ignore the injury for too long, it can turn into a chronic one that will become almost impossible to get rid of. I have a few friends like this.

They may just recommend a different exercise for the time being. Sometimes you have to do what you have to do.

Ugh, I know you are right. I am going to attempt to take this week off or go super light on the elliptical. I think I am going to have to go see a physical therapist. I am never good at rest days. I ran a half marathon and went for a 15 mile bike ride with some friends the same night. haha. Well looks like its catching up to me now!

jillybeanruns

ITB problems are not going to be cured with supplements, as there's nothing deficient nutrient-wise causing your problem. Get into see a sports medicine doctor or physical therapist. Time off is vital, we all know that...most of us hate to sacrifice time running when we're training. But light weeks and days off are critical. I'm the worst for taking time off, but I do take 5 days off running (yes, in a row...gasp!) a few times a year for injury/recovery time. If it's going to save your body in the long run and let you keep running into old age, then 3 weeks is nothing if you think about the big picture.

I take one supplement: magnesium. I read a lot of research on magnesium deficiency in runners (well really endurance athletes) and the links to leg spasms. I went from having 4-5 days each week with bad leg spasms in the middle of the night to 3 leg spasms total since March.

bunchesonothing

Ugh, I know you are right. I am going to attempt to take this week off or go super light on the elliptical. I think I am going to have to go see a physical therapist. I am never good at rest days. I ran a half marathon and went for a 15 mile bike ride with some friends the same night. haha. Well looks like its catching up to me now!

I hope the injury heals quickly so you can get back to it quickly! I know it's not something any of us want to hear and it really affects my mood as well... Good luck!

srp2011

I'd recommend seeing a sports doc who specializes in running injuries. I definitely wouldn't trust any advice given over the internet about supplements - you could do more harm than good. But see a sports doc - I know one runner who had IT band problems who was able to run during her therapy, so getting some professional advice doesn't necessarily mean you'll have to give up running, it just means you'll get the right guidance on how to heal :-)

brittanybee07

I'd recommend seeing a sports doc who specializes in running injuries. I definitely wouldn't trust any advice given over the internet about supplements - you could do more harm than good. But see a sports doc - I know one runner who had IT band problems who was able to run during her therapy, so getting some professional advice doesn't necessarily mean you'll have to give up running, it just means you'll get the right guidance on how to heal :-)

Sounds like some sound advice. It seems everyone recommends a sports doc.. And some rest... Guess there must me more to it than I thought!

natskedat

Overtraining will result in injury, fatigue, depression, sleeplessness, elevated heart rate...

Rest days are NOT days on the couch! Go for a light swim, take a walk, or golf. But don't do a legit workout. If you've already got an injury, you've got to rest. Your body needs it to prevent further injury. Injuring your tendon further could result in a very serious problem that may force bedrest. If you think 2 weeks off is bad, consider 6-8 weeks in a boot. It would be awful.

Supplements? Meh. Some people swear by glucosamine, which is the limiting factor in tedon and ligament repair. You're not going to notice a huge change, but your tendons and ligaments will have a constant supply of material in which they can repair. They repair very slowly, though, because there is very little "living" tissue. Patience is the key to tendon repair.

Good luck!

runner328

I have had major problems with IT Band too. I saw a sports medicine doctor who set me up with physical therapist who specialized in sports. He set me up with the proper stretches and if I do them I have no problems.

AZTrailRunner

YMMV = Your mileage may vary.

Everyone else answered your question as good as could be, so no need to repeat their advice.

_Sally_

IT Band Syndrome can seriously hobble you. Do not ignore it!

I had trouble with this while training for my 5th marathon. I couldn't run for two years and couldn't walk without pain for more than a year.

Please REST from running and see a physical therapist.

I also benefited from a personal trainer to help strengthen my muscle imbalances. (I've also used pilates and cranial sacral therapy in my healing journey)

You can also search runnersworld.com website for IT Band stretches, etc. I use a foam roller before working out and also just started using a Muscletrac.

In terms of supplements, I take Glucosamine Chondroitin + MSM.

good luck!

annhjk

I've had IT band problems a few different times. Try using a foam roller (google for exercises). It helped me. Even after I was sore after a half marathon and struggled going up and down stairs. Also heard Stronger core helps prevent it. I know mine acts up when I don't have good form.

Starrr126

I wanted to add that my IT issues got a TON better when I worked on my core and started using a foam roller. At first they HURT I mean I was in tears, but they did get things back to working order...or at least not painful order. Everyone I know swears by them too for IT. And if it keeps getting worse...then it's time to see a DR and make sure it isn't something more serious

c2sky

Definitely see a sports medicine doctor, or a pt that really knows what they're doing, and make sure it's one who understands running. I am amazed at how many pt's give running advice, and they have never run. Mostly their advice is back off. PT's who run can also tell you how to adjust.

Now for recovery here is what I did.....with guidance, of course.
1. foam roller (this has already been mentioned, but don't overdo, when injured)
2. assisted ober stretch (look it up)
3. My favorite stretch (and really the only one you can do on your own that really targets it band) is lie along the edge of the bed, on your side, affected leg on top. Cross the affected leg behind your other leg, so it drops down off the edge of the bed. Squeeze your inner thigh tightly, since it is the opposing muscle. Keep your pelvis in neutral, and only allow the leg to drop. TO TRULY STRETCH THE IT BAND, YOUR HIP MUST BE EXTENDED, NOT FLEXED. Most typical crossover hip stretches target the periformis, not IT band.
4. Closely associated with IT band syndrome is TFL syndrome, which is felt closer to the side of the hip. For that, I sleep with a pillow between my legs.

Preventive measures:
1. foam roller again (but it can be more regular up to 10 reps, once you're healing and cleared)
2. change the side of the street you run on, or run in the middle when at all possible. Running on the same side leads to imbalances and problems.
3. Strenghten glutes, and work limbs one at a time, in multi directions. i.e. 1 leg ball bridges, 1 leg forward, reverse and diagonal lunges, 1 leg glute machines, 1 legged squats, 1 sided leg press etc. curtsy style lunges (coreperformance.com has some wonderful examples of these.

I like the advice about seeing a medical professional to get help, and I LOVE the advice about meeting with a trainer to work on muscle imbalances, but quiz the trainer about specifics. See if they really know their stuff. I'm a trainer, and you can print this, and see if they are close to what I'm telling you. I'm not saying my way is the only way, but I have dealt with this in my own running, and with my clients.

Finally, anecdotely, I will share this with you. I was still struggling, more with TFL than IT band syndrome. I was doing a combination of things, and I had cut back on my running, but I was signed up for a marathon, had my plane ticket, and I WANTED to be there. Out of desperation, I went to accupuncture. 2 treatments and I was 95% better. Then I did the other things I mentioned. I returned to my training program, and successfully ran that marathon pain free.

Good luck, and I "feel your pain" I pulled a hamstring in boot camp, and I only missed two days of running, and I'm miserable. There's nothing like running! I teach Zumba, I ride a bike with my husband, I hike, but nothing makes me feel the way running does, so stay active and try some different things. But I'm telling you, I don't know why, but accupuncture worked for me.