off topic-ish IT Band question
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derek5 posted 8 weeks ago.
I have used a foam roller (a foam roll that is about 4 inch in diameter) I got mine from a physical therapist. It really helped over the course of about six weeks to loosen up my IT band. I would usually roll on it stretch and ice.
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jonovision_man posted 8 weeks ago.
Had brutal ITBS for a couple years, on and off.
Root problem for me was overpronation. Orthotics from a podiatrist (*not* a chiropractor!) fixed me up great. I've been running with them all year and not a peep from the IT band.
It's one possible cause... there are others... but seeing a podiatrist can't hurt if you have coverage, at least rule it out.
jono
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132 days
Landyachtz posted 8 weeks ago.
I just got through with a bad case of ITBS. The thing that helps it the most is the foam roller and a religious stretching routine. A foam roller is, IMHO, a required piece of equipment for any IT band issues.
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SueR posted 8 weeks ago.
I have been threatening to buy The Stick, but a foam roller will work! Thanks guys!
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StephenPDennis posted 8 weeks ago.
+1 on the foam roller - it saved me after I had to give up on the Burlington Marathon at the half mark and spent a month rehab-ing it. Ice baths also help. I've had the stick for a year now and use it before and after every race, as well as whenever I feel like it.
It's important to remember with all the bands, braces and orthotics people recommend they help to relieve the symptoms and not the causes. Using a roller can help to 'unravel' and stretch your ITB which treats the cause, a tight ITB. Also remember that using said braces, etc, help ease the pain by taking the stress off of your joints, muscles and ligaments which can actually make them weaker with time through disuse. If you really need one, trying running once a week or so without just to keep the area strong and eventually ween yourself off of the aide through proper stretching and recovery. If you can't seem to get better, see a doctor.
Just my 2cents from my experience with ITBS and joint pain. Oh, and learn to love Excedrin and ice baths, they are a runner's best friend.
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burnman posted 8 weeks ago.
To fix the problem: deep tissue massage (to break up the adhesions), a foam roller (to keep the band more pliable), and a dedicated stretching routine (before AND after exercise).
To SOLVE the problem: build balance. If you do not have balanced strength and flexibility between your core and your lower half, you may be able to incrementally get past the symptoms, but the condition will always deteriorate. The IT band is the most practical indicators for an imbalance because it is one of the few direct links between the core and the lower half (essentially connecting your hip to your knee). If they don't move and flex with one another correctly, your IT band is the first thing to go.
Weakness in the hips is a likely culprit, so have your partner look into stretches and resistance exercises that focus on abduction and adduction of the hips. Continue to treat the symptoms as discussed above, but work on a comprehensive plan in support of that effort.
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jonovision_man posted 8 weeks ago.
burnman wrote:
To SOLVE the problem: build balance.
Or in the case of serious overpronators... fix what's putting you out of balance.
jono
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679 days
OzTriGuy posted 7 weeks ago.
Weak core and glute stabilisers. Do her feet also often clip the opposite calf and/or foot whilst running? May also be too much too soon or too fast too soon. :)
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SueR posted 7 weeks ago.
Thanks for all the advice, it's improved considerably. She bought new shoes (for overpronation) and took a few days off with ice and compression and elevation. This allowed her to pinpoint the discomfort - it was actually a calf pull. So she is working on calf strength and trying to vary her activity as it was a bit too much too soon as well. Thanks for the info!
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sbrstlouis posted 7 weeks ago.
I suffered form IT band syndrome. For me, stretching has been the cure-all. I recommend you adopt a stretching regimen immediately.
Matt Cazalas
Technical Writer
network cables
Need to pick brains...my partner has recently started a fitness program (just over a month in, 20lbs gone, waaay fitter, thinking about walking the 5k I am racing this weekend...) and is following the Turbo Jam video's. Side note, the ab jam is decent and hurts like hell...anyway, she is having some IT band pain. We got her proper sneakers and she has been icing it when it's uncomfortable, plus doing some specific IT stretches. She has the knee strap as well, but would prefer to solve the root problem before becoming reliant on that. Anyone got any expereince with IT band pain and did you do anything different than what we are trying? Orthotics are on the list further, but we are really concerned that an injury may end her motivation to keep following a program.
Thanks gang!