What do YOU do for your IT band pain?

BAtobe
BAtobe Posts: 93 Member
edited December 2024 in Fitness and Exercise
I have established I need better shoes for my gait, I am working on that. I am also doing the IT band stretches. I am running outside, on a flat, paved road. I am reading that my terrain, along with my shoes could be contributing to the IT band pain, as well as uneven strength in my legs. I am doing leg exercises on the days I dont run like lunges, etc but is there more that I could be doing? Is there even a better place I can ask these questions? Thanks!
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Replies

  • BAtobe
    BAtobe Posts: 93 Member
    One more question: I also read training too quickly can cause it. Im sure c25k isnt too quick but I will push myself, like adding an extra run at the end, walking a much further distance than 5min at the end, etc. And today my last run that was supposed to be 90 seconds felt amazing and I pushed it to 7.5 minutes. Should I not be doing that?
  • wellbert
    wellbert Posts: 3,924 Member
    Foam roller did miracles for me.
  • femmecyclist
    femmecyclist Posts: 27 Member
    +1 on the foam roller although it is painful for sure!
  • Eureka175
    Eureka175 Posts: 77 Member
    Foam roller also works best for me
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    I am currently seeing a PT to deal with my IT band. If you are having pains training for a 5k, I would consider doing another cardio exercise.


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  • Abells
    Abells Posts: 756 Member
    foam rolling and stretching

    dont get to my put where i over did it and had to get a cortisone shot
  • mizzoulaxgirl26
    mizzoulaxgirl26 Posts: 21 Member
    You can go to a running store and get gait-analysis and fitted for shoes. Also, they do running clinics and work on form.
  • comparingapples
    comparingapples Posts: 23
    yoga! yoga incorporates slow deep IT band stretches. it feels so good!
  • Trail_Addict
    Trail_Addict Posts: 1,340 Member
    Foam Roller didn't so anything for me, but we are all a little different.

    The things that helped me resolve it:

    Targeting the entire thigh with squats and deadlifts (especially stiff-legged DLs)
    Stretching (this one was best for me- http://www.youtube.com/watch?v=M0e8FPL787E&feature=related)
  • lsjd2000
    lsjd2000 Posts: 287 Member
    i have regular massages esp for my IT band - granted my dh is a massage therapist so i dont have to pay.........but it helps alot
  • rmhand
    rmhand Posts: 1,067 Member
    Ice for 20 minutes after exercise.
  • runfatmanrun
    runfatmanrun Posts: 1,090 Member
    I am seeing a PT. I also read in the most recent Men's Health that shortening but quickening the stride and minimizing impact on the heels will help with IT band issues. And the painful but awesome foam roll.
  • marycmeadows
    marycmeadows Posts: 1,691 Member
    foam rolling, and using 'the stick'
  • BAtobe
    BAtobe Posts: 93 Member
    I am currently seeing a PT to deal with my IT band. If you are having pains training for a 5k, I would consider doing another cardio exercise.


    Top

    Really? Are you saying I should not be running at all, ever?
  • taso42
    taso42 Posts: 8,980 Member
    nthing the foam roller

    here's a random video tutorial
    http://www.youtube.com/watch?v=c9aJtO0VCqw
  • Lift_This_
    Lift_This_ Posts: 2,756 Member
    Foam roller did miracles for me.

    The foam roller was my friend in college...before and after track practice....
  • anubis609
    anubis609 Posts: 3,966 Member
    Yup. I use a roam foller.
  • chuckyp
    chuckyp Posts: 693 Member
    I started doing some stretches and switched to minimalist shoes to keep me from heel striking when running downhill which was what aggravated it the most. Since those changes, no IT band issues whatsoever.
  • BAtobe
    BAtobe Posts: 93 Member
    Ok, can someone tell me exactly what I am looking for in a foam roller?
  • runfatmanrun
    runfatmanrun Posts: 1,090 Member
    It's just a hard foam roller about 2-3 feet in length, 6 inches in diameter. You literally roll away your pain. I bought mine from the PT.
  • BAtobe
    BAtobe Posts: 93 Member
    We have no specialty stores within 100+ miles. :grumble:
  • taso42
    taso42 Posts: 8,980 Member
    Ok, can someone tell me exactly what I am looking for in a foam roller?

    Get the extra firm or high density like this http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0

    I heard the softer ones may wear out and get even softer fairly quickly, whereas the firmer ones will hold up.

    I've also heard good things about "The Grid" http://www.amazon.com/The-Grid-Revolutionary-Foam-Roller/dp/B0040EKZDY
  • JodaNord
    JodaNord Posts: 496 Member
    I thought i had it band pain till seeing a PT and let me tell youit wasnt IT band at all. Its just a weak ankle and a collapsing arch on one side. Strengthening my ankle and hamstrings are contributing to getting me back to running the distance! Specific exercises and certain therapies and i am already feeling better!
  • lichensandseeds
    lichensandseeds Posts: 41 Member
    I did the foam roller stretch- but also wasn't able to get my hands on a roller from a PT. I went to a walk-in athletic clinic and the trainer there said I could use a water bottle instead of a foam roller, so I did the stretch daily using a nalgene (with a beach towel underneath me because my apt has hardwood floors). Depending on how painful the stretch is for you, you could take a smaller metal or hard plastic water bottle and wrap it with a towel or a t-shirt to give it some padding.

    I hurt mine at the very beginning of training for a marathon, and I was diligent about stretching it and upping my mileage slowly and I was able to train well and complete the race. The trainer I talked to also recommended mixing up routes-- so not running on the same side of a slanted street all the time.

    I'm all about the budget fitness supplies, though I do NOT skimp on good running shoes.....that mistake (and running on snow) gave me the IT band injury in the first place.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    How would you describe the pain? Are you sure it's IT band?
  • cyclerjenn
    cyclerjenn Posts: 833 Member
    Foam roller did miracles for me.

    Yep! Love mine
  • Livingdeadgirl44
    Livingdeadgirl44 Posts: 264 Member
    I've used the power plate at the gym to massage the area, can't decide if it works better than the foam roller or not but it does really work!
  • BAtobe
    BAtobe Posts: 93 Member
    How would you describe the pain? Are you sure it's IT band?

    It's on the outside of my hip, its not sharp or stabbing, more like achy and just overall painful. I feel it more in the beginning of my "run", then when I warm up it doesn't feel nearly as bad and hurts more when I stop again. When I do the IT stretches, I feel the stretch in the exact area as the pain.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Proper shoes, IT stretches (once warmed up) are crucial, and don't "run through" IT pain.

    A few years ago, in my first year of running I started having IT problems, but I didn't know what it was- I thought it was just a nagging hip pain and since it went away as I ran, I opted to ignore it. I kept running on it, and as days and weeks went on, I started having knee pain, but not terrible, so again I ignored it. Then, eventually one day half of my foot was numb to the touch- no pain but just weird numbness. I finally went to the sports orthopedist at my university, and they were really worried- numbness is apparently a much bigger problem than pain. After an MRI to make sure all my nerves were ok and all kinds of other tests, they found out it was "Tarsal tunnel syndrome" which is comperable to the much more common carpal tunnel but in the foot. My foot took ~6mo to regain full feeling.

    Long story long...the original IT injury caused this whole string of complications that could have been avoided had I paid proper attention in the first place. Running injuries cause your body to compensate in your gait and can cause more complicated issues down the line. I know you're not ignoring the issue- as you are seeking help for it but I thought I would share my cautionary tale.
  • BAtobe
    BAtobe Posts: 93 Member
    Proper shoes, IT stretches (once warmed up) are crucial, and don't "run through" IT pain.

    A few years ago, in my first year of running I started having IT problems, but I didn't know what it was- I thought it was just a nagging hip pain and since it went away as I ran, I opted to ignore it. I kept running on it, and as days and weeks went on, I started having knee pain, but not terrible, so again I ignored it. Then, eventually one day half of my foot was numb to the touch- no pain but just weird numbness. I finally went to the sports orthopedist at my university, and they were really worried- numbness is apparently a much bigger problem than pain. After an MRI to make sure all my nerves were ok and all kinds of other tests, they found out it was "Tarsal tunnel syndrome" which is comperable to the much more common carpal tunnel but in the foot. My foot took ~6mo to regain full feeling.

    Long story long...the original IT injury caused this whole string of complications that could have been avoided had I paid proper attention in the first place. Running injuries cause your body to compensate in your gait and can cause more complicated issues down the line. I know you're not ignoring the issue- as you are seeking help for it but I thought I would share my cautionary tale.

    Thanks so much for sharing this. It really stinks to have take a break and I just might. :mad:
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