IT bands and running

kingofcrunk
kingofcrunk Posts: 372 Member
in Fitness and Exercise
My mum and I are both training for our first half marathon and the longest we have both run is 10 miles. Since increasing our distance we have had similar pains in the muscle area located around the side of our hip (mines a bit lower down into the side of the bum area). From a quick search of the internet we think we could have problems with our IT bands and this is common in runners. I wondered if anyone could shed any light on what the IT bands are (personal experience/anecdotes/useful websites). Also any tips for how to treat these problems.

I'm aware this could be two separate problems or I could just have general soreness from running such a long distance (for me). I don't want this to get in the way of my future training so i'd be grateful for any advice.

Thanks in advance :)

Replies

  • kingofcrunk
    kingofcrunk Posts: 372 Member
    please help...
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    I'd start out by buying a foam roller and rolling my IT bands, quads, hamstrings, glutes, etc every day.
  • ValerieMomof2
    ValerieMomof2 Posts: 530 Member
    This link has a good description of what it is
    http://www.active.com/cycling/Articles/Tight-IT-Band-3-Simple-Exercises-to-Fix-it-Now

    If you are having pain in the upper part of the outer thigh, you are going to benefit more from the stretching of the IT Band, piriformis, hamstrings, hip flexors and quads so start a really good stretching program following your cool down and be sure to warm up really well. You can also get a foam roller and use that to help
    http://www.runnersworld.com/injury-treatment/stretching-and-strengthening-exercises-iliotibial-band-syndrome?page=single
    http://www.runnersworld.com/injury-treatment/almost-magical-foam-roller

    Editing to add that I also am training for a 1/2 and have huge issues with IT band discomfort and these are the stretches I do. I haven't personally used the foam roller but we used it when I was working in Physical Therapy and saw many good results
  • meghannrenee
    meghannrenee Posts: 202 Member
    Like the others said, warm up properly prior to going out, stretch after. A foam roller will do wonders for you.

    I'd also look up some exercises to strengthen all the muscles around your hips. I had a hip flexor strain over the summer and when I went to PT they had me doing exercises to really strengthen EVERYTHING around my hips. If one area is having an issue its because you're muscles aren't properly supporting your movement.

    Congrats on getting up to 10 miles so far :)
  • sjohnny
    sjohnny Posts: 56,142 Member
    I just went through this while training for my first half. Mine would hurt right above the side of my knee and alongside the knee. I started rolling it and eased off on running but apparently not for long enough. I finally went to a chiropractor who specializes in sports medicine one week before my half. He twisted and manipulated it on three different occassions before the race and gave me a list of exercises to do every day. I ended up finishing my half with no IT band pain but it hurt later. I've been continuing with the exercises and am just have one more chiro visit in a month before my next half but I now have no problems and have brought my running back up to about 20 miles a week including long runs of 8.5 and 9 miles the past two weeks.

    Here's what I do at home:
    Foam roller on the side of the quad from the hip to the knee.
    Foam roller on the front of the quad from the hip to the knee - after every ten rolls I pull my heel to my butt 5x to stretch the quad

    The stretch this guy does first - but I do it with a dog leash and on the edge of my bed with my non-stretching leg foot on the floor to also stretch the hamstring and hip-flexor of that side (3x 1 minute)
    http://www.youtube.com/watch?v=ESkVW_cVp-4

    Crab walk - but I have the band around my feet and keep my legs straight (2 laps of 20 steps out and 20 steps back)
    http://www.youtube.com/watch?v=4a26TyBJMe8

    Clam Shell - the first exercise this guy does(2 sets of 20)
    http://www.youtube.com/watch?NR=1&feature=fvwp&v=kWqUBPs4MU0
  • Speedythefellrunner
    Speedythefellrunner Posts: 8
    I'd start out by buying a foam roller and rolling my IT bands, quads, hamstrings, glutes, etc every day.

    This.

    ITB issues usually start from having poor mechanics due to tightness in the areas this poster has highlited.
  • queenhiphop
    queenhiphop Posts: 286 Member
    I'll give you a bum massage if it helps?
  • AZKristi
    AZKristi Posts: 1,801 Member
    http://news.menshealth.com/it-band-syndrome/2012/07/27/
  • 5stringjeff
    5stringjeff Posts: 790 Member
    I had IT band issues when I was in the Army. It got to the point where I couldn't run more than 1/4 mile without a LOT of pain in my knee. I learned to stretch it out properly and it all went away.
  • runmama262
    runmama262 Posts: 7
    Unless I missed it, you didn't mention if it was on your left or right side and if you were running on roads or not.

    I always have had issues with my left IT band. The roads I run on (very rural) are crowned severely. Because of that, my left foot is always striking lower ground and my hips are always out of alignment.

    If it's safe, try running on the other side of the road. I typically do out and backs on the same of the road to keep in balance, but I do have the luxury of a low traffic route. Check to see if the surface you're on is level, if not, try to balance it out.

    Foam rollers are excellent. I also get deep tissue massage every 2-3 weeks during heaving training.

    Some strength training, including your core, would help too. Just make sure whatever you do on the left you do on the right. Same with front and back (quads & hammies) and inside and outside (adductor & abductor).

    Congrats on the 10 miler and best of luck at your half!
  • runmama262
    runmama262 Posts: 7
    Oh... and YOGA... lot's of it.
    I notice quite a difference when I'm not practicing regularly. It helps so much with strength, flexibility and alignment, and the mental focus you need for long distance running.
  • jlc1243
    jlc1243 Posts: 272 Member
    I actually went to PT for a problem with my IT band (not from running tho). One of the things that they had me do that can be done at home, if you have a treadmill, is walking sideways (almost like a step together, step apart with knees slighly bent) at a real low speed, and low incline helps to strengthen. Also, if you have bands, loop the band around something that isn't going to move, doing pulls with the single leg in front, to the side, inside and back also helps.

    If you continue to have problems I would try PT, they really can help you stretch and massage it properly and show you what types of excercises to do to lossen and strengthen the muscle.
  • scorpio516
    scorpio516 Posts: 955 Member
    Since no one actually answered it, your IT band is a long tendon that connects your hip with your knee.
    ITBS is caused by scar tissue on the IT band.

    Go to your doctor. It helps if your GP is a sports medicine doctor too, or has one in their office. My first and only ultrasound showed itbs in my knee, I was in and out of the office in 30 minutes with some stretches to do.

    They helped. A foam roller helped. A pat strap cured it.

    My ITBS was due to changes in my running form after being hit by a car.
  • hifromjamers1984
    hifromjamers1984 Posts: 300 Member
    I agree with everyone who mentioned foam rolling. When my trainer first had me do it I absolutely hated it. Now that I've kept up doing it I've found that I hurt exponentially less in the lower body. So FOAM ROLLING for sure!
  • kingofcrunk
    kingofcrunk Posts: 372 Member
    Unless I missed it, you didn't mention if it was on your left or right side and if you were running on roads or not.

    I always have had issues with my left IT band. The roads I run on (very rural) are crowned severely. Because of that, my left foot is always striking lower ground and my hips are always out of alignment.

    If it's safe, try running on the other side of the road. I typically do out and backs on the same of the road to keep in balance, but I do have the luxury of a low traffic route. Check to see if the surface you're on is level, if not, try to balance it out.

    Foam rollers are excellent. I also get deep tissue massage every 2-3 weeks during heaving training.

    Some strength training, including your core, would help too. Just make sure whatever you do on the left you do on the right. Same with front and back (quads & hammies) and inside and outside (adductor & abductor).

    Congrats on the 10 miler and best of luck at your half!

    Hi, it's my left one that is hurting at the moment. In my run last night I did a figure of 8 loop so I was running round a circle right and also a circle left (if you get what I'm saying?!) but I definitely see your point about favouring one leg if you're always on one side of the road.

    I do think its time I tried strengthening these muscles up. The pain is quite considerable now and I'm really gutted I can't go out for a short run tonight!

    Thanks for the advice :)
  • kingofcrunk
    kingofcrunk Posts: 372 Member
    Thanks to everyone for the advice. I've taken it all on and I'm going to try all these exercises / tips.
  • Run_Forever
    Run_Forever Posts: 147 Member
    You may want to check with your dr about what is or has caused the ITBS. Sometimes ITBS is a result of being flat footed and orthotics can correct everything. As previous posters said, the foam roller is great ! At one time I couldn't even run 1k without my IT band bothering me but after addressing the situation I have completed a half without any problems.

Categories