ITB Woes....
366
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372 days
Leroy Bonkers posted 14 weeks ago.
1:25? Nice work, that's smokin'.
I've had ITB problems for a long time. I've found that the stretching and strength work prescribed by my PT really helped. The exercise that has helped most is this: lie on your side with your legs at a 30 degree angle. Slowly raise and lower the leg with your foot tilted in towards the floor. Don't forget to tilt. Do 3 sets of 8-10 reps on each side.
Good luck
106
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109 days
StephenPDennis posted 14 weeks ago.
Yeah thanks, the half is really my event I think. My PR is 1:23 at last year's Philly Distance run and to me, it's just a perfect distance for me to sprint out and maintain. Thanks for the advice, I'll give it a shot tonight after my swim!! As an aside, I was told to push the NSAIDs and ice after each run which I will most certainly do, I have my first Sprint in 3 weeks! (Not looking to rock, just to watching the field and learn learn learn)
As a funny tidbit: the PT in the Burlington Massage/Medical tent was actually a volunteer, her day job is a flight attendant for Jetblue and she flew me home after the race! She saw me coming into terminal and looked me up and had a bag of ice waiting on my seat! With all the stresses and woes in life, it's amazing to think how kind amateur athletes can be to each other. Every time I read about how some cocky pro ironman comes out dissing and lashing out at the others I think about all the runners and coaches who have been so kind to me - - - pass it down friends!
110
Member
347 days
burnman posted 14 weeks ago.
Very common, but different solutions for different people. I've posted on my experience with ITBS before. Hope it helps.
http://www.trifuel.com/forum/13168/love-your-it-band-s
54
Member
158 days
cuds posted 14 weeks ago.
StephenPDennis wrote:
As a funny tidbit: the PT in the Burlington Massage/Medical tent was actually a volunteer, her day job is a flight attendant for Jetblue and she flew me home after the race! She saw me coming into terminal and looked me up and had a bag of ice waiting on my seat!
That right there is just freakin awesome. Now we just have to work on getting the rest of us such service ;)
63
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139 days
WillbIM1Day posted 14 weeks ago.
Ahh the good ol' ITBS...what a bastard of an injury.
I had my first experience with a mean IT Band at the Chicago marathon in October. I was having the race of my life (hoping to drop 30 mins off of my PR) despite the historic heat that day and my IT "popped" at mile 14. I hobbled the last 12.2 because there was no way I was going to give up halfway through. I'm finally back at it and hoping to once again have the race of my life at Marine Corps in October.
What worked for me: weekly PT with a certified active-release-technique (ART) physical therapist. I don't know what it is, but I've seen it mentioned on other forums here. It worked. I also got a part-time job working with a TP Quadballer - this thing will become your best friend if you want to completely get rid of the problem.
When I first started racing again and I wasn't completely healed, I took 800-1200mg of Ibuprofen an hour before a race and that did the trick during the actual race.
The Quadballer is key though! Good luck and don't worry, this is totally an injury you can overcome!
4212
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1556 days
kylie posted 14 weeks ago.
This thread has some good info: http://www.trifuel.com/node/7715
And very cool about the flight home :)
Miles of Life --- Powered by MarkyV
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720 days
fastdog5 posted 14 weeks ago.
I am going through this right now...rest & stretching did not work for me. On the advice of another Trifueler a few months back (I can't remember who, but I thank you), I'm having ASTYM treatment done on my ITB. 2x/week for about a month, and they encourage you to get back to running early in the process. Don't believe what you read about it being "uncomfortable" as it hurts like hell, but it has worked very well for me. I have had no flareups since I began the treatment so it's totally worth it. Short-term pain for long-term gain! There's a website where you can find out more & find a licensed practitioner (Google: ASTYM).
From a prevention standpoint going forward, my PT gave me a dynamic "stretching" routine to do before I train - it basically gets your muscles warm prior to exercising & is supposed to prevent further injury; he recommended only doing static stretching (i.e. holding a stretch) AFTER working out. Good luck to you.
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jonovision_man posted 11 weeks ago.
My ITBS seems to have been caused by overpronation...
A trip to a very good podiatrist and some orthotics, and I'm reasonably confident it's fixed.
Warning: good orthotics aren't cheap... for an everyday set & a running set, I paid over $1000... but it's worth it if I stay injury free.
jono
1488
Member
1318 days
brittda posted 11 weeks ago.
jonovision_man wrote:
My ITBS seems to have been caused by overpronation...A trip to a very good podiatrist and some orthotics, and I'm reasonably confident it's fixed.
Warning: good orthotics aren't cheap... for an everyday set & a running set, I paid over $1000... but it's worth it if I stay injury free.
jono
DANG mine were covered by insurance--all but $40 in copays for the 2 visits it took. Tottally help though.
208
Member
720 days
fastdog5 posted 11 weeks ago.
Update: After 8 ASTYM sessions (2x/week) I'm back to my normal training routine with no pain or other issues. The PT gave me a dynamic "stretching" (more of a warmup) routine to do beforehand, with some static stretching afterwards, and it seems to be working. Highly recommended.
So... I was DNF at Burlington Marathon, my ITB flared up in a big way after the half and I was forced to spend an hour icing in the medical tent. But, the trip wasn't lost, my half time, injury and all, was a charming 1:25. A good training race. But the big question....
Does anyone have any advice for an inflamed ITB? It's a pretty common injury, and one that is possible to run through, but I figured you guys must have some experience.
I look at it on the bright side, more time on my bike and in the pool!
SPD
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