IT Band Syndrome
KySny82
Posts: 97 Member
Hello everyone,
About a month ago when I started training for a 5K, I developed excruiating hip pain in my left leg to the point where I could barely walk. After that would subside after a day or two, I started getting stabbing pain in my left knee that would ultimately make my toes go numb. After experiencing that after two training runs, I decided to seek help from a chiropractor thinking I just needed an adjustment. She diagnosed me with ITBS. I've been meeting with her on a bi-weekly basis for deep tissue massages (ouch!
), but she still hasn't cleared me to run, which is a huge setback for me. Does anyone else in the MFP world have this syndrome? If so, how do you cope with it and/or what have you found that alleviates the pain? I bought an IT compression band, but I haven't given it a try yet...wondering if anyone else has had success with one?? I've done the stretches she recommended, but they never feel as if I'm doing anything; perhaps I'm doing them incorrectly? I'm still able to partake in other exercise routines, such as Zumba, walking, & resistance training, so it hasn't destroyed my weight loss goals, but running a 5K before I turned 30 was high on my bucket list. I have a feeling this is going to be something that plagues me for the rest of my life, so any feedback, suggestions, or advice on how to deal with this inconvenience would be greatly appreciated.
Thanks for reading & I look forward to all of your responses!
About a month ago when I started training for a 5K, I developed excruiating hip pain in my left leg to the point where I could barely walk. After that would subside after a day or two, I started getting stabbing pain in my left knee that would ultimately make my toes go numb. After experiencing that after two training runs, I decided to seek help from a chiropractor thinking I just needed an adjustment. She diagnosed me with ITBS. I've been meeting with her on a bi-weekly basis for deep tissue massages (ouch!
), but she still hasn't cleared me to run, which is a huge setback for me. Does anyone else in the MFP world have this syndrome? If so, how do you cope with it and/or what have you found that alleviates the pain? I bought an IT compression band, but I haven't given it a try yet...wondering if anyone else has had success with one?? I've done the stretches she recommended, but they never feel as if I'm doing anything; perhaps I'm doing them incorrectly? I'm still able to partake in other exercise routines, such as Zumba, walking, & resistance training, so it hasn't destroyed my weight loss goals, but running a 5K before I turned 30 was high on my bucket list. I have a feeling this is going to be something that plagues me for the rest of my life, so any feedback, suggestions, or advice on how to deal with this inconvenience would be greatly appreciated.Thanks for reading & I look forward to all of your responses!
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Replies
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I haven't gone to my doctor, but I'd bet dollars to donuts (mmm... donuts) that my IT band is responsible for my current hip and knee pain. I wouldn't characterize my pain as excruciating, but definitely present and accounted for. I purchased a foam roller (ouch!) and have been using that, I've seen some minor improvement. I have continued to run
So, I guess what I'm saying is.... IT Band pain sucks, I'm sorry your dealing with it, and what stretches are you doing? 0 -
I haven't gone to my doctor, but I'd bet dollars to donuts (mmm... donuts) that my IT band is responsible for my current hip and knee pain. I wouldn't characterize my pain as excruciating, but definitely present and accounted for. I purchased a foam roller (ouch!) and have been using that, I've seen some minor improvement. I have continued to run
So, I guess what I'm saying is.... IT Band pain sucks, I'm sorry your dealing with it, and what stretches are you doing?
If you don't mind me asking, how much was your foam roller? I've thought about buying one, but not sure that I'd actually use it. It's too hard to describe the stretches my chiropractor recommended, but I did find this site:
http://www.runningtimes.com/Article.aspx?ArticleID=6099&CategoryID=&PageNum=1
I've tried the 3rd stretch when I'm really bothered by it and it's been effective; haven't given the other 2 a try yet.
I've thought about just running anyway, but my chiropractor tells me that's the WORST thing you can do. She currently wants me to walk on a flat surface & log how long/how far I go before I experience any pain...not sure what that's going to prove, though, as I don't get pain while walking. Hmm...
Thanks for the response; hopefully, the stretches in that article will help you & if not, I'd recommend going to a chiropractor. No sense living with pain if you don't have to, right? 0 -
I use a foam roller to help keep me from developing this although I am not a runner. Usually before my workout, and sometimes on my rest days, I will do a bunch of foam rolling to loosen things up. Google and Youtube search for foam rolling. I have tightness in the thoracic muscles of my back, and foam rolling has done wonders to deal with that, and similarly for the tightness in my legs. It is not comfortable, and I don't know if it would help for full blown IT band syndrome, but it certainly does help avoid it.0
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I spent 40 bucks on mine. (http://www.amazon.com/The-Grid-Revolutionary-Foam-Roller/dp/B0040EKZDY/ref=sr_1_3?s=exercise-and-fitness&ie=UTF8&qid=1333814861&sr=1-3) You can find them much cheaper, but I like supporting my local running store I use it pretty consistently, sometimes I really have to force myself because it does not feel good at all!
I don't recommend you run through the pain, especially if your chiro has recommended otherwise. I'm just bull headed 0 -
My sister is a physical therapist and has me using a foam roller on a daily basis. My pain went away after using it. I picked up mine at a sporting goods store for about $40. I use it on all my muscles though. It helps a lot with recovery times.0
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I currently suffer from IT Band Syndrome and I took the following steps.
Went to see my doctor who put me on anti-inflamatory meds, had my knee X-ray and gave me a referral to a sports medicine doctor.
Started rehab today with a physical therapist with sessions twice a week
Doing exercises 2 times a day for 10 minutes
Absolutely no running
Hope to make a full recovery in a month!!0 -
i too have had it band issues and zumba made mind worse with the jumping and such. i found some stretches on youtube for it band stretches to do everyday in general and stretches to do both before and after a workout. all of that is very important. stretch stretch and more stretch. also the shoes i wore were allowing overpronation and pulling my whole strids out oc alignment. j bought shoes that hold my foot, ankle and knee etc in a better more stable position. that has really helped! ive heard foam rollers can help but it seemed like a good bit of money for a foam deal so i took an old swimming noodle (the super big ones for 300 lb people) and cut it up. i know its not the same but i think i could fashion my own roller out of that. for now, i just rely on stretching and my shoes.0
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My sister is a physical therapist and has me using a foam roller on a daily basis. My pain went away after using it. I picked up mine at a sporting goods store for about $40. I use it on all my muscles though. It helps a lot with recovery times.
If it helps with recovery times, I just may need to bite the bullet & buy one...$40 does seem a bit steep for a big piece of foam, though. I guess you can't really put a price on something that helps make you feel better, though. I'll have to look into it a little more; thanks for the input! 0 -
I currently suffer from IT Band Syndrome and I took the following steps.
Went to see my doctor who put me on anti-inflamatory meds, had my knee X-ray and gave me a referral to a sports medicine doctor.
Started rehab today with a physical therapist with sessions twice a week
Doing exercises 2 times a day for 10 minutes
Absolutely no running
Hope to make a full recovery in a month!!
Your IT Band Syndrome sounds to be more severe than mine; I'm trying to avoid getting to that point. I know someone who gets injections every 2 months or so to deal with her's. I've tried the anti-inflammatory meds & they really don't seem to work at all. The only thing I've found that lessens the pain is icing and the Icy Hot patches.
Good luck to you; I hope your recovery goes faster than you're expecting! 0 -
My athletic therapist recommended using a Nalgene water bottle if I couldn't find a foam roller... also those spikey, plastic dryer balls, or a tennis ball, are a great tool for stretching the IT band in the hip.0
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i too have had it band issues and zumba made mind worse with the jumping and such. i found some stretches on youtube for it band stretches to do everyday in general and stretches to do both before and after a workout. all of that is very important. stretch stretch and more stretch. also the shoes i wore were allowing overpronation and pulling my whole strids out oc alignment. j bought shoes that hold my foot, ankle and knee etc in a better more stable position. that has really helped! ive heard foam rollers can help but it seemed like a good bit of money for a foam deal so i took an old swimming noodle (the super big ones for 300 lb people) and cut it up. i know its not the same but i think i could fashion my own roller out of that. for now, i just rely on stretching and my shoes.
A few people have told me that Zumba would only make mine worse, but my chiropractor OK'ed it and there was only one night I was in some serious pain, but we did A LOT of lunges & squats that night & I think I hurt myself due to poor form. I haven't noticed any pain with Zumba lately & I went to classes 3 times this week. I've also heard that shoes play a HUGE role. As soon as I'm cleared to run again the first thing I'm doing before I start training is getting fitted for shoes. I like your idea on the foam roller. I think my grandparents may still have a few of those noodles left...I may need to try that because like you, I don't know that I want to drop $40 on a piece of foam. Thanks for the idea! 0 -
My athletic therapist recommended using a Nalgene water bottle if I couldn't find a foam roller... also those spikey, plastic dryer balls, or a tennis ball, are a great tool for stretching the IT band in the hip.
A tennis ball or a water bottle? Now those are somethings I can afford! haha Thanks for the tip! 0 -
I like the rumble roller from amazon. I see a very experienced massage therapist as well as I do yoga. I would suggest doing more weight lifting and cross training. From what I understand IT is harder to diagnosis and other things need to be out ruled first. Id go see a physical therapist in spread of a chiro as they know bones not short tissue as well.0
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I got my foam roller at Walmart for less than $20. It's just as good as the pricier ones and better on your wallet
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Focus on strengthening the glutes and IT band. Donkey kicks and the abductor machine would be my first recommendations. Also, have your gait analyzed and your shoes fitted accordingly. And definitely do the stretching with the foam roller. It doesn't have to be a life long problem with the right physical therapy regimen.0
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I suggest you start rolling it out with a foam rollar although I use my rolling pin and its works wonders...learn the stretches (youtube) and do them every day...also strengthen your hip flexor muscles that will help tremendously...I have that same problem and I am still running after taking a couple days to rest and roll out the pain...youtube has strengthening exercises for the it band...good luck..strength training is essential for runners...0
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I like the rumble roller from amazon. I see a very experienced massage therapist as well as I do yoga. I would suggest doing more weight lifting and cross training. From what I understand IT is harder to diagnosis and other things need to be out ruled first. Id go see a physical therapist in spread of a chiro as they know bones not short tissue as well.
I have a friend who's son is a PTA and when she described the pain I was having to him & the location, he said IT Band right away. I do plan on doing more resistance training to help strengthen my leg. Thanks for the suggestion on the roller; I'll have to check that out. 0 -
I suggest you start rolling it out with a foam rollar although I use my rolling pin and its works wonders...learn the stretches (youtube) and do them every day...also strengthen your hip flexor muscles that will help tremendously...I have that same problem and I am still running after taking a couple days to rest and roll out the pain...youtube has strengthening exercises for the it band...good luck..strength training is essential for runners...
Thanks for the tips! I never thought to look on YouTube for stretches & strengthening exercises; silly me! 0 -
I got my foam roller at Walmart for less than $20. It's just as good as the pricier ones and better on your wallet
$20? I could live with that! Thanks for the info! 0 -
Focus on strengthening the glutes and IT band. Donkey kicks and the abductor machine would be my first recommendations. Also, have your gait analyzed and your shoes fitted accordingly. And definitely do the stretching with the foam roller. It doesn't have to be a life long problem with the right physical therapy regimen.
As soon as I'm cleared to run again, I plan on getting my shoes fitted. I've been told I kick my feet out to the side while running...never realized I did that or how I even do that, but that's neither here nor there. I'm going to have to research a few things beore I get back into it seriously. Thanks for the advice! 0 -
I have had trouble with my IT band for years. I have tried stretches, Biofreeze and anti-inflammatories. I will have to check out the roller thing...0
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I saw an orthopedist for my ITBS. He had me stretch 2x per day as well as use a foam roller. Using the roller was PAINFUL but helped tremendously. I also used a Patt Strap. It helped a great deal. You really need to let it heal before running again or you will make it worse. I ran a race with it (I had trained all year for it) and it was pure hell, my leg was messed up for months afterwards. I tried KT tape which I love but for the IT Band the patt strap worked better.0
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I have it on and off, and seem to have it under control for now. Back when it first flared up big time, I did some really intense physio and took about a month of running (blechhh) before slowwwly creeping my mileage back up.
Like others, I HIGHLY recommend a foam roller. It's the #1 way I keep mine under control. Gait and shoe fit are super important. I also have some "maintenance" stretches my physio gave me that I do every 1-2 days, as well as some exercises to address the muscle imbalances. Once I got the go ahead from my physiotherapist, I started doing some serious weightlifting, and squats and deadlifts have done wonders for evening out the muscle imbalances in my legs and core. Not perfect yet, but SO much better than it was. My IT band still grumbles a bit, but doesn't yell and scream anymore.
Wish you the best of luck! IT bands can be real jerks, but it's totally something you can overcome if you devote some time to it!!0 -
I have had ITBS off-and-on for the last few years when training to run half marathons. Based on my experiences and advice I got from a PT place that specializes in runners, I would recommend (as others above have):
1. foam roller - roll your affected thigh on it for at least 5 minutes twice a day from your hip to your knee (at least 50 rolls per session)
2. do ITBS streching BEFORE and AFTER you run/walk - there are several very specific ITBS streches (e.g. crossed legs with sideway bend to touch ankle, laying on floor crossing affected leg over bend good leg, etc - look them up on-line)
3. strengthen hip joint area muscles (helps running allignment) - leg back kick-ups, leg side kick-ups, leg forward kicks, etc.
4. have your gait looked at for pronation (a good running shoe store should be able to assist) and get appropriate shoes if necessary
5. REST for a week if it hurts to run (walking is ok and should be done in place of running)
6. if you run on roads, DO NOT always run on the same side of the road (the crown/slope causes one leg to have to compensate for the difference in elevation) . mix it up very half mile or so (if you can do it safely of course)
7. use a run/walk approach to build up your leg's strength/tolerance/endurance - you want to keep moving but NOT to the point that it hurts
8. ICE the ITB ligiments near the knee if they start to feel tender/hurt
Good luck0 -
I saw an orthopedist for my ITBS. He had me stretch 2x per day as well as use a foam roller. Using the roller was PAINFUL but helped tremendously. I also used a Patt Strap. It helped a great deal. You really need to let it heal before running again or you will make it worse. I ran a race with it (I had trained all year for it) and it was pure hell, my leg was messed up for months afterwards. I tried KT tape which I love but for the IT Band the patt strap worked better.
Forgive me for sounding dumb, but what's a Patt Strap? Is that similar to an IT compression band?? I purchased one of those, but haven't used it yet. I figured I'd try it out when I started running again.0 -
As almost all of you suggested, I purchased a foam roller at Walmart today for $14.95 (yay!) & decided to use it tonight on both legs. It felt unpleasant & actually more painful (which I heard = greater need for rolling) on my right "unaffected" leg than my "injured" leg. I also found the stretches/exercises to be awkward, but I guess I'll get used to them.
Thank you to all of you for your suggestions; they've been a great help! Many wishes for your continued success in your weigh loss journeys! 0 -
As almost all of you suggested, I purchased a foam roller at Walmart today for $14.95 (yay!) & decided to use it tonight on both legs. It felt unpleasant & actually more painful (which I heard = greater need for rolling) on my right "unaffected" leg than my "injured" leg. I also found the stretches/exercises to be awkward, but I guess I'll get used to them.
Thank you to all of you for your suggestions; they've been a great help! Many wishes for your continued success in your weigh loss journeys!
I actually had the same thing (unaffected leg was more painful), and my physiotherapist suggested that it was because my unaffected leg was bearing more of the load because my affected one was painful and changing my gait! Not sure if that applies to you, but I found that interesting.
Hope you feel better soon!!0 -
What are the first signs of this syndrome? On my left leg, on the outside area above knee, where my thigh starts (origin/insertion point of my thigh muscle?), there is an achy, almost cold, feeling there. Does this describe the beginning of this syndrome? Everyone once in a while it can be described as a very mild pain. I want to head it off at the pass if I can. I will hold off on running until I see my doctor Monday.0
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What are the first signs of this syndrome? On my left leg, on the outside area above knee, where my thigh starts (origin/insertion point of my thigh muscle?), there is an achy, almost cold, feeling there. Does this describe the beginning of this syndrome? Everyone once in a while it can be described as a very mild pain. I want to head it off at the pass if I can. I will hold off on running until I see my doctor Monday.
I had a Orthopod tell me it was hard to diagnosis ITBS, they had to rule out other things first and if nothing was left then by default it was ITBS. I changed Dr's at I didn't like his answer. I would seek an answer from a soft tissue worker like massage therapist prior to a dr if you are thinking it's ITBS. I also am am firm believer that 90% of all running related injuries can be corrected by strengthening and stretching the hips for flexibility and stability.0 -
You can also use lacrosse balls, or just go to the hardware store and get some wide PVC pipe. That is what is on the inside of the good foam rollers anyhow and the hard core folks don't bother with the foam rollers. They just go straight to the PVC. It's cheap and effective.0
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