IT Band issues

M_lifts

Anyone else get this? ive started getting some really bad left hip pain after a run. Ive just googled some stretches so fingers crossed they work. Does anyone get this and how do you prepare for a run? Im not too keen on stretches before exercise as i prefer to warm up rather than stretch cold muscles. any tips?

IronmanPanda

I stretch after my runs. That being said I also foam roll every night and I've heard good things about "The Stick" although I don't have one yet I do plan on getting one.

I'd like to think that foam rolling has not only helped me to recover from an IT band injury that sidelined me for a month but also helped to keep me injury free.

As far as a warm up, I usually take the first 3 or 4 miles easy before settling into my run. That usually does it for me.

CakeFit21

Foam roller! It's the best thing for it. I agree with not stretching before a run, but I would never go running without foam rolling first. My IT band tried to ruin my whole year, but the foam roller, (and Chiro) saved it. Of course, it's most important to roll AFTER your run. My doc says if you don't have time to roll out after your run, then you don't have time to run.

Good luck, Panda and I are really good examples of getting our seasons back on track even with IT band issues.

summertime_girl

Two words: Foam Roller!

BerylX

Oh, I am just starting again with some outside of the knee pain - got my foam roller out of storage and starting to roll again..hope it helps..sneakers are getting a little worn too so I should bite the bullet and shell out the dough for some new ones.
Just bought a IT band pressure thing - I wore it today while walking around - my knee doesn`t snap while wearing it, (it snaps without) so I know that it is tightness of my IT Band that is causing the problem. I guess the question is - what is causing the tightness though. *sigh* Probably I ramped it up too much trying to get back where I was after a lenghly illness. I was kinda feeling like the only one until I read this post. :S

IronmanPanda

Oh, I am just starting again with some outside of the knee pain - got my foam roller out of storage and starting to roll again..hope it helps..sneakers are getting a little worn too so I should bite the bullet and shell out the dough for some new ones.
Just bought a IT band pressure thing - I wore it today while walking around - my knee doesn`t snap while wearing it, (it snaps without) so I know that it is tightness of my IT Band that is causing the problem. I guess the question is - what is causing the tightness though. *sigh* Probably I ramped it up too much trying to get back where I was after a lenghly illness. I was kinda feeling like the only one until I read this post. :S

I agree with ramping up too quickly but also remember a lot of IT Band issues can be caused by imbalances of the surround/supporting muscles as well.

BerylX

Oh, I am just starting again with some outside of the knee pain - got my foam roller out of storage and starting to roll again..hope it helps..sneakers are getting a little worn too so I should bite the bullet and shell out the dough for some new ones.
Just bought a IT band pressure thing - I wore it today while walking around - my knee doesn`t snap while wearing it, (it snaps without) so I know that it is tightness of my IT Band that is causing the problem. I guess the question is - what is causing the tightness though. *sigh* Probably I ramped it up too much trying to get back where I was after a lenghly illness. I was kinda feeling like the only one until I read this post. :S

I agree with ramping up too quickly but also remember a lot of IT Band issues can be caused by imbalances of the surround/supporting muscles as well.

Good point - I will look into that and see what excersises I can do - Thanks!

bregalad5

Mine is super tight on my right side, which I think aggravates my existing knee condition. I do a lot of stretching for it, but within 5 minutes it's tight again. I don't have a foam roller... need to invest in one when I get the money. Need to get another brace first, though. What I do have, is a back roller ( http://www.amazon.com/Body-Back-Company-Roller/dp/B000KK0AHS ) which helps a bit. Just... same issue... it's tight again within 5 minutes :grumble: Anyone else have this?

IronmanPanda

Find a soft ball or even a tennis ball to roll it out.

Check out this vid.

http://www.mobilitywod.com/2010/10/episode-61-it-band-hell-and-help.html

girlontherun5

I had some IT band problems for awhile and now go see a massage therapist once a month to keep me in line. I always think that it's feeling not too bad until she starts to work on me....ouch!....but it helps so much. She tells me "hate me today but love me tomorrow "

CakeFit21

Oh, I am just starting again with some outside of the knee pain - got my foam roller out of storage and starting to roll again..hope it helps..sneakers are getting a little worn too so I should bite the bullet and shell out the dough for some new ones.
Just bought a IT band pressure thing - I wore it today while walking around - my knee doesn`t snap while wearing it, (it snaps without) so I know that it is tightness of my IT Band that is causing the problem. I guess the question is - what is causing the tightness though. *sigh* Probably I ramped it up too much trying to get back where I was after a lenghly illness. I was kinda feeling like the only one until I read this post. :S

I agree with ramping up too quickly but also remember a lot of IT Band issues can be caused by imbalances of the surround/supporting muscles as well.

Good point - I will look into that and see what excersises I can do - Thanks!

Yes, a lot of IT Band issues are caused by an imbalance between the quads and hamstrings/glutes. The quads become more developed and pull the IT Band causing the patella to track off center, (this is probably the clicking in your knee). When I was doing PT we did a lot of inner thigh, hamstring, glute and lateral glute exercises. Working these muscles helped tremendously.
I remember doing A LOT of one legged squats and lateral leg raises with weight.

M_lifts

thanks everyone.some fab suggestions. i will have to invest in a foam roller

CakeFit21

Mine is super tight on my right side, which I think aggravates my existing knee condition. I do a lot of stretching for it, but within 5 minutes it's tight again. I don't have a foam roller... need to invest in one when I get the money. Need to get another brace first, though. What I do have, is a back roller ( http://www.amazon.com/Body-Back-Company-Roller/dp/B000KK0AHS ) which helps a bit. Just... same issue... it's tight again within 5 minutes :grumble: Anyone else have this?

This used to happen to me all the time. I remember one race where I was constantly looking for something to press my IT Band against, (a fence, a rock, light post!). It was so painful! It's important to roll your ITB several times a day. Also, doing exercises to even out the imbalance in your legs helps a lot. It takes a little time, but the good news is that you can continue to train while working on it. I'm going to see if I can find a link or a list of exercises for everyone here to help. Working 10-15 minutes of exercises in with regular training a couple of times a week will really help. At least it did for me. My most painful race was a 5k in April. I thought I'd never be able to run long distances because of my excruciating knee pain. I ran my first marathon on Sunday without so much as a twinge from ITB/knee/hip!

This is the roller that I use http://tptherapy.com/shop/smrt-core-products/the-grid.html It was my third one. All of the others would break down and get softer. I've been using this one for about 4 months and it's still as firm as ever. Plus it fits in my suitcase!

bregalad5

Went to the running shop today and picked up a small foam roller on sale for $12.99. Looked up IT band exercises with it on YouTube and went to work. Worked on my right side (the one I've been having more trouble with lately) for a solid half hour while holding back tears from the pain :embarassed: Did what I could. Hopefully doing a little each day will add up in the long run. My hip/knee are already feeling looser. I'll use my back roller on my lower back tonight to see if that adds to my relief.

Despite the pain, I'm glad I invested in it

M_lifts

thanks bregalad. i will def look into getting one. havent had a spare minute to google some good ones, will have a look at the ones mentioned here and on amazon

RAFValentina

Got to agree with everyone that says foam roller... an instant fix to relieve some tightness is acupuncture however... the army physiotherapy officers did this for me when I was at Nijmegen doing the 100 mile road march... it was good... I'll have to dig out the pictures! then put all these little needles in my ITB and after about 5 minutes when it had relaxed off they just all dropped down from being upright! Cryotherapy (so Ice treatment) NSAIDs like Ibuprofen and Diclofenac if the pain is terrible all helped... And rest too!