IT band running advice please
ssakcik
Posts: 121 Member
I started running last year (Easter). I did c25k and have been running 5k+ without any problems since.. Until now that is... Seems like I've developed a problem with my IT band (or the muscles attached to it more likely). I've not managed to run for over 2 weeks now and struggle to walk without limping even. I'm resting it atm and taking ibuprofen (only started a few days ago). I'd like to start running again soon (hopefully) but want to prevent this issue from reoccurring... Any advice would be welcome... I've checked my running shoes and it looks like I under pronate so think I could do with a new pair (these are a year old)... I'm also thinking I need to strengthen the muscles attached to the IT band... Anything else I can do?
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Replies
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Yoga, I've found it the best thing for stretching out.
IT band is a common running injury. Take your time to let it heal and start slow when you do restart.1 -
@RuNaRoUnDaFiEld. Thank you. Yoga... I do two classes a week but haven't been these last two weeks was thinking the other day that I should have gone as it would have helped... Have a class on Monday and will have a chat with the teacher about good poses to at home.0
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Pigeon, downward dog, reclined spinal twists.0
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RuNaRoUnDaFiEld wrote: »Pigeon, downward dog, reclined spinal twists.
Lol... All ones I did the other day to ease things. Thanks @RuNaRoUnDaFiEld0 -
I'd start with new shoes. That often fixes these kind of things.
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Seems like I've developed a problem with my IT band (or the muscles attached to it more likely).
You're problem with trying to self diagnose anything knee related is the complexity of the system. You might have ITBS or it may be something else, so it's worth seeing a physio. Particularly if you're still limping after two weeks.
If it is ITBS then rest is about your only option until it recovers, you're then into asking how you prevent it in future.I've checked my running shoes and it looks like I under pronate so think I could do with a new pair (these are a year old)...
Shoe mileage is more significant than age, at least until you're in the realms of 3-4 years. You can generally anticipate 300-500 miles, depending on your weight, gait and the surface. Personally I rotate several pairs so that I'm ageing them out in a cycle.
In terms of strength and stability, a big contributor to ITBS is hip and core strength. The Myrtl routine will help with that, google it. Yoga should help, particularly Astanga or similar.
In terms of short term treatment, cycling will help maintain CV fitness although avoid low cadence grinding.
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See a physio0
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@MeanderingMammal Thank you lots of good advise. I have tried to get a dr app but at our drs you have to talk to them on the phone before they will give you a proper app. Spoke to the dr earlier this week and they didn't have any apps available until next week. We have a sports injury clinic a few miles down the road from us so next step is to make an app with them think. @TavistockToad.0
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My advice is to check on your shoes they need to be replaced every 500 miles if not sooner.
Do some research on running form (I bet you are striking way far forward) podcasts and youtube video's.
Get a roller and roll your IT band before and after every run (Helped my IT issue that I thought was Ham's).
Try your best to do a warmup and cool down and stretching every run.
You are already doing Yoga, but keep it up.
You are already taking anti-inflammatory.
Just a few things to try while you wait for the Dr appt.
Want to hit me up or hear more advice check out my blog or hit me up [edited by MFP Mods]0 -
roll, roll, roll, roll...I roll my IT band every day. A good deep tissue massage often works wonders as well.
If you get/have full on IT band syndrome, trigger point injections can be helpful.1 -
We have a sports injury clinic a few miles down the road from us so next step is to make an app with them think.
To a large extent that would be better than a GP consultation.
Your problem with knee issues is that it's difficult to diagnose, and the correct treatment for one problem can be contra-indicated for exactly the same initial symptom. Stuff like rolling something that shouldn't stretch can cause other problems around connective stability.
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I started running last year (Easter). I did c25k and have been running 5k+ without any problems since.. Until now that is... Seems like I've developed a problem with my IT band (or the muscles attached to it more likely). I've not managed to run for over 2 weeks now and struggle to walk without limping even. I'm resting it atm and taking ibuprofen (only started a few days ago). I'd like to start running again soon (hopefully) but want to prevent this issue from reoccurring... Any advice would be welcome... I've checked my running shoes and it looks like I under pronate so think I could do with a new pair (these are a year old)... I'm also thinking I need to strengthen the muscles attached to the IT band... Anything else I can do?
Yoga... but wait until it's healed u shouldn't stretch an injury and injure yourself more and plenty of water0 -
I had terrible trouble and 6wks from my marathon could hardly walk pain free and certainly not run more than 3-4miles without pretty major pain. Saw the sports physio, did my exercises religiously and by marathon day I was able to finish 26miles hardly having any pain at all. I wouldn't delay getting professional advice, I wish I had gone to the physio sooner - it did not go away with foam rolling, ibuprofen, ice or rest.0
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I agree with the PT/clinic. I'm guessing you're female. Running injuries usually start in the hips in women. A pt will be able find what's going on.
Keep us posted.0 -
Thank you for all your advice0
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cwolfman13 wrote: »roll, roll, roll, roll...I roll my IT band every day. A good deep tissue massage often works wonders as well.
If you get/have full on IT band syndrome, trigger point injections can be helpful.
Foam rolling is an excellent option, but for the it band usually rolling the hip flexors and the glutes seems to help more than rolling the iT band itself.
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rainbowbow wrote: »cwolfman13 wrote: »roll, roll, roll, roll...I roll my IT band every day. A good deep tissue massage often works wonders as well.
If you get/have full on IT band syndrome, trigger point injections can be helpful.
Foam rolling is an excellent option, but for the it band usually rolling the hip flexors and the glutes seems to help more than rolling the iT band itself.
That would be because the IT band itself is meant to be inflexible.
There is a view that rolling the IT band is contra-indicated as it essentially damages the linkage between the hips and the knees.
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I am having physio for FAI hip problem with a widespread bursitis in same hip and have this knee pain too which is to do with IT band. Physio do treatments but the treatments are very painful which is a known fact. I have only been allowed to do walking for the last year. Hoping to get back to some sort of rigorous exercise this summer if surgeon gives me the go ahead! There are also some stretches you can do.
Forgot to say they are concentrating on building core muscles for hip and glute area0 -
thielke2015 wrote: »I am having physio for FAI hip problem with a widespread bursitis in same hip and have this knee pain too which is to do with IT band. Physio do treatments but the treatments are very painful which is a known fact. I have only been allowed to do walking for the last year. Hoping to get back to some sort of rigorous exercise this summer if surgeon gives me the go ahead! There are also some stretches you can do.
Forgot to say they are concentrating on building core muscles for hip and glute area
Not all physio is very painful....1 -
TavistockToad wrote: »thielke2015 wrote: »I am having physio for FAI hip problem with a widespread bursitis in same hip and have this knee pain too which is to do with IT band. Physio do treatments but the treatments are very painful which is a known fact. I have only been allowed to do walking for the last year. Hoping to get back to some sort of rigorous exercise this summer if surgeon gives me the go ahead! There are also some stretches you can do.
Forgot to say they are concentrating on building core muscles for hip and glute area
Not all physio is very painful....
I didn't say all physio physio for IT band is quite painful. I was warned it might be.
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thielke2015 wrote: »TavistockToad wrote: »thielke2015 wrote: »I am having physio for FAI hip problem with a widespread bursitis in same hip and have this knee pain too which is to do with IT band. Physio do treatments but the treatments are very painful which is a known fact. I have only been allowed to do walking for the last year. Hoping to get back to some sort of rigorous exercise this summer if surgeon gives me the go ahead! There are also some stretches you can do.
Forgot to say they are concentrating on building core muscles for hip and glute area
Not all physio is very painful....
I didn't say all physio physio for IT band is quite painful. I was warned it might be.
It needn't be, as generally ITBS is resolved through working on core strength, pelvic stability and hip stability.1 -
MeanderingMammal wrote: »thielke2015 wrote: »TavistockToad wrote: »thielke2015 wrote: »I am having physio for FAI hip problem with a widespread bursitis in same hip and have this knee pain too which is to do with IT band. Physio do treatments but the treatments are very painful which is a known fact. I have only been allowed to do walking for the last year. Hoping to get back to some sort of rigorous exercise this summer if surgeon gives me the go ahead! There are also some stretches you can do.
Forgot to say they are concentrating on building core muscles for hip and glute area
Not all physio is very painful....
I didn't say all physio physio for IT band is quite painful. I was warned it might be.
It needn't be, as generally ITBS is resolved through working on core strength, pelvic stability and hip stability.
Yes I did 4 months of this with physio and was pain free for a month or so then it came back. Undergoing physio again
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I didn't find the physio work on my ITB especially painful. Certainly no more so than foam rolling it. My physio also used Ultrasound and KT taping to help me.0
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Thank you for all the advice...0
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I'll try and make an physio app Monday. At least they can confirm if it is indeed my IT band.0
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The physio will be much more helpful than a doctor would have been (in my experience).
Edit: because in my experience doctors (general practicioners, family doctors) tell you to take anti inflammatories and rest, which does nothing for prevention of the same issue arising again.3
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