Runner's Advice- Ilio-Tibial Band Syndrome

robmaguire1
robmaguire1 Posts: 111
edited October 6 in Fitness and Exercise
Was just at Dr's and they have diagnosed me with ITB (Ilio-Tibial Band Syndrome), which is a superficial thickening of tissue on the outside of the thigh, The band is crucial to stabilizing the knee during running, moving from behind the femur to the front while walking. The continual rubbing of the band over the lateral femoral epicondyle, combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed (don't think for a second I knew what it was, I Googled it!!!)

I am running in the Disney World Half Marathon next month, so looking for anyone out there that has/had this issue and what you did to help get through it. Thanks!!

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Replies

  • jeffrodgers1
    jeffrodgers1 Posts: 991 Member
    Intitially....Rest, Ice, Compression, Elevation

    IT band strap to reduce friction on the knee.

    Stretching thru out the day will help.

    Foam Roller and the Stick

    Deep Tissue Massage helps too.

    Important to realize that the IT band is not a muscle. it's fibrous tissue that starts in the hip down to the top of the tibia. It can't be exercised or strengthened. But stretching will help. Also once, you have ITBFS it can become chronic very quickly and you will likely want to keep stretching it even after it is better.

    Good Luck Man!
  • Sp1nGoddess
    Sp1nGoddess Posts: 1,134 Member
    I had this and ran a race, but I paid for it later. I agree with previous poster. RICE intialy, then heat. What worked for me was 2x daily rolling on a foam roller (PAINFUL) and stretching. I also wore a patt strap and used KT tape, both are awesome. If your race is very important and you can tolerate pain you can do it, but you will pay for a month or two after. Make sure if you run on the street or side walk that you do out-and-backs and not loops, pavement is not level and if you do a loop one leg lands lower than the other and causes issues. Target or PerformBetter.com sell the rollers. You will roll until you feel pain or a knot hold for a few seconds and continue.

    http://www.pattstrap.com/

    http://www.kttape.com/instructions/itbs-hip/

    http://www.youtube.com/watch?v=RoHBDim_fzk

    there are lots of ITB stretches if you google it. My fave was to cross my feet left over right and lean upper body to the left then reverse. Another is to lay on the floor, take a yoga strap over one foot and pull to your opposite side until you feel the stretch in your outer leg.

    Good luck! I feel your pain!

    Oh and I have been a devoted "roller" since my ITB issues 2 years ago. I believe rolling & stretching daily had prevented a relapse.
  • robmaguire1
    robmaguire1 Posts: 111
    Thanks for the great advice. I am going for PT for the next couple weeks to work on the leg. I'm sure it will help out.
  • Sp1nGoddess
    Sp1nGoddess Posts: 1,134 Member
    Good luck! It's really frustrating and can be quite painful!
  • staceyGO
    staceyGO Posts: 376
    Foam roller is a life saver!!! I would also advise physio, they will heat you up, rub you out and then ice you... and give you stretches too!
  • robmaguire1
    robmaguire1 Posts: 111
    Thank you everyone for the great information. Was able to run my first Half-Marathon last weekend (2:16, not too bad for a first-timer). ITB hurt a little when making turns and running up and down the "exit ramps" on the main roads at Disney. Now it's two months off from running so I can "RICE" the ITB.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    I know this is an old thread but bumping nonetheless. I've had ITB related knee pain before (oddly, from a bad airline flight). Today my physio said my heel and achilles pain are ITB related. GRRR

    I recently UPPPPPED my weight training via a circuit training class (and one day of R.I.P.P.E.D., which I hated). Apparently the increase, and a *slight* increase in mileage tweaked my ITB, which then pulled something else, and then something else, and then my peroneal tendon, and ultimately made my heel hurt.

    UGHH. so, no running for at least a week! and extreme care in my weight training class and heat on my calves and ice on my heels and traumeel all around.

    And majorly good stretching.
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