ITB

[mcfabulous]

my it band has been bothering me for about 3 months it is just starting to go away and i ship nov. 6th. is there a good possibility that it may come back during training or once it is gone its gone?

[fancypaw]

Hi!

ITB is the injury most resistant to treatment according to Dr Noakes, a physician, a Ph. D. and a runner. It is usually attributed to heavy training mileage or sudden increases in training. Excessive downhill running as well as running on hard surfaces also seem to be factors in this injury. If you're a heel-to-toe runner, you should keep an eye on your shoes.

It is recommended to buy soft running shoes that do not resist pronation. Train on softer surface. Switch side of the roads when running. Avoid downhill training for the time being. Reduce your training, but if the injury becomes painful, stop. According to Dr Noakes, "There is some evidence that complete immobilization of the knee for the first three days after injury can lead to effective cures of almost all acute injuries of this kind. Complete rest should be the first line of treatment."

Other treatments: ice the tender area of the knee; use anti-inflammatory medications; have hydro-cortisone injections into the affected area; do strengthening exercises for the gluteus medius muscle; and, in very resistant cases, a small surgical procedure in which the section of the tendon that comes to ride over the femoral epicondyle is excised may be indicated.

I hope this will help you.

Lucie Piché-Cantin
Pose Running Coach, Level 1

[credm806]

get a foam exercise roll for cross-friction massage... I had a fairly bad ITB problem and that helped a ton...also make sure you stretch extremely well!

Good luck man I know ITB problems hurt like hell...

Chris

[mcfabulous]

get a foam exercise roll for cross-friction massage... I had a fairly bad ITB problem and that helped a ton...also make sure you stretch extremely well!


when you say foam exercise ball what exactly is that because i have been using a different type of ball for the cross friction but i am still not shaking it....

[roCKstarr]

get a foam exercise roll for cross-friction massage... I had a fairly bad ITB problem and that helped a ton...also make sure you stretch extremely well!


when you say foam exercise ball what exactly is that because i have been using a different type of ball for the cross friction but i am still not shaking it....



Take a look at the quote one more time. He said foam "roll." :) Often refered to as a "foam bolster" they are used frequently in rubbing out chronic muscle tears. Very interesting! I had seen this, as well as a few other theraputic options, primarily used for the lower extremities. I've included a link to a site that gives great insight on the ITB. I've had this bookmarked for a little while and when "foam roll" was mentioned I knew I had to post. Here's the link:

http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm

Check out the picture marked Figure 7 on the site. You should find the answer to your "What is it?" question... Good luck! :)

[mcfabulous]

Check out the picture marked Figure 7 on the site. You should find the answer to your "What is it?" question... Good luck! :)


thanks a lot im going to look into purchasing one of those

[credm806]

Sorry I don't check this site as much as I used to; I'm on TSQ more now. Anyway, yeah get the foam roll and suck up the pain because it's going to hurt like hell for the first week. I use the roll on my ITB before and after every run. Between that and doing every ITB/glute stretch I could find I no longer have ITB problems although every now and then after a long run I get that feeling that I know it's there but it doesn't hurt... if you get what I'm saying.

I don't know how serious your pain was, but I was to the point where I couldn't walk down stairs at all and had a hard time walking. It's going to take some time so don't push it. When you work back into running if it starts to hurt, stop immediately, this is not the injury to push through. Also check the website below for a rehabd program. Good luck man, if you have any more questions let me know.

http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm

Chris

[alphacatone]

I'm on TSQ more now.

What is TSQ?

[fancypaw]

www.thesealquest.com.

The Best BUD/S Prep on the Net.

[doogie556]

Head on over to www.runnersworld.com and check under knee pain. They will give you a handful of articles on stretching your ITB and strengthening your abductors and adductors to help manage the injury.

[snow85]

doogie--

the last post on this thread was in october 2006.