IT Band Problems
BrianSharpe
Posts: 9,248 Member
There was an interesting article in this month's Canadian Running magazine re: prevention of and recovery from IT band problems.
Admittedly the sample size in the study was extremely small but a study presented at a ACSM meeting suggested that hip strengthening was more important than stretching in terms of treating and preventing ITBS.
http://www.theglobeandmail.com/life/health-and-fitness/fitness/running/strengthening-beats-stretching-when-it-comes-to-this-common-running-injury/article4365074/
"The results showed that, despite stretching, the flexibility of the IT band didn’t change. On the other hand, hip strength did increase – and all nine runners were able to resume running pain-free. Dr. Ferber believes the foam roller acts primarily to dull the pain sensations from the leg rather than cure the root problem (a hypothesis he’s testing separately), leaving hip-strengthening as the key element in the program."
Personally, I'm not about to give up my foam roller yet but will probably pay more attention to hip strengthening exercises.
Admittedly the sample size in the study was extremely small but a study presented at a ACSM meeting suggested that hip strengthening was more important than stretching in terms of treating and preventing ITBS.
http://www.theglobeandmail.com/life/health-and-fitness/fitness/running/strengthening-beats-stretching-when-it-comes-to-this-common-running-injury/article4365074/
"The results showed that, despite stretching, the flexibility of the IT band didn’t change. On the other hand, hip strength did increase – and all nine runners were able to resume running pain-free. Dr. Ferber believes the foam roller acts primarily to dull the pain sensations from the leg rather than cure the root problem (a hypothesis he’s testing separately), leaving hip-strengthening as the key element in the program."
Personally, I'm not about to give up my foam roller yet but will probably pay more attention to hip strengthening exercises.
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I found that increasing the strength in my core really helped alleviate my IT band issues.0
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This makes absolute sense! I have had problems with this for 4 half marathon's and was treating it with stretching the PT prescribed. I was going to have an MRI done. (And my sore foot from an accident-but doubt they could do both at one time so I'd have to choose) I will try it!! Much cheaper than the Dr.s. and damn...paid the PT a $25.00 copay everytime too and NO progress!0
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Thanks for sharing! That makes sense! I'm still going to keep referring to the foam roller as The Best Invention Ever, but I will definitely continue the strength training.0
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