Listening to my body....IT band

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2010-09-05 4:05 PM

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Master
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Bedford, MA
Subject: Listening to my body....IT band
So I had signed up for a 25K race tomorrow, and I've decided not to do it. I've been lucky to have had an injury free career so far, and after my last run I felt a tiny bit of pain on the outside of my right knee. It doesn't hurt at all when I walk or even walk up stairs, but if I find the right spot and push on the side of my knee it's a little tender.

I did a little research, and it sounds like my IT band may be a bit tight. I have a half marathon in 3 weeks, which is a priority race, as I'm shooting for a PR. I am hoping that I can avoid any injury.

I've decided to take the next week off from running, ice my leg a bit, use my 'stick' on my IT band, and do a lot of stretching. I'm also going to do a lot of biking and swimming with the hope of maintaining my fitness level.

I think I could have done the race, but I signed up for it just a week ago, and it's not a priority - registration was only $30, so not a big deal.

I'm actually feeling good about my decision and looking forward to 'healing' over the next week.

2010-09-05 4:34 PM
in reply to: #3083063

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2010-09-05 5:27 PM
in reply to: #3083063

Pro
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Houston
Subject: RE: Listening to my body....IT band
Just going off my personal experience.
I had IT band pain and let it rest and used a foam roller and each and every time I tried to run I had pain starting around 2 miles.  Didn't matter if I had 2 weeks rest, 4 weeks rest etc.
I saw a chiropractor that specializes in ART=Active Release Therapy, he is Ironman certified and an athlete himself.  After 2 sessions I was running pain free.  That was back in February and my only regret is that I didn't go in December.  No IT band issues since.
2010-09-05 6:44 PM
in reply to: #3083129

Master
1770
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Bedford, MA
Subject: RE: Listening to my body....IT band
KeriKadi - 2010-09-05 6:27 PM Just going off my personal experience.
I had IT band pain and let it rest and used a foam roller and each and every time I tried to run I had pain starting around 2 miles.  Didn't matter if I had 2 weeks rest, 4 weeks rest etc.
I saw a chiropractor that specializes in ART=Active Release Therapy, he is Ironman certified and an athlete himself.  After 2 sessions I was running pain free.  That was back in February and my only regret is that I didn't go in December.  No IT band issues since.


I'm really hoping that rest will do the trick. From what I've read, 85% of cases of mild IT band issues can be resolved with rest. It didn't hurt while running on Friday, it became sore a little after I stopped running.

I've been really focusing on landing more on my forefoot when running instead of my heel - I'm wondering if this is in any way related to the IT band issues. Maybe my leg is turned slightly in as I'm focusing on taking shorter steps and landing more on the front of my foot.
2010-09-06 12:40 AM
in reply to: #3083196

Veteran
232
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, New Jersey
Subject: RE: Listening to my body....IT band
Rest should do it. Before tri, when I ran 50+ miles/week, I encountered this from time to time, and still do when I log enough miles. Fortunately, I can still ride/swim without exacerbating the problem. Skip the race, lay off running for a week or so, and keep up your aerobic base with other activities. Best of luck in the half marathon!
2010-09-06 6:34 PM
in reply to: #3083196

Master
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St. Louis
Subject: RE: Listening to my body....IT band
Landing on your forefoot may have caused the pain. ANy time you change your gait you risk causing an unintended injury. Anyway, landing on your forefoot may be putting pressure on your knee in a different spot than previously, and your ITB was compensating for it because some other muscle was slightly too weak for that particular stride.

Anyway, use a foam roller and take some ibuprofen to reduce the swelling. Rest. and try again in a while. ITB is a nagging injury that plagues just about every runner at some point.

2010-09-06 7:05 PM
in reply to: #3083063

New user
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Subject: RE: Listening to my body....IT band
I am right there with you. My IT band has flared up today. I noticed it about 4 miles from home on a run and I slowed down a bunch and stretched it out as soon as I got home.
2010-09-06 8:07 PM
in reply to: #3083063

Elite
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Ontario, Canada
Subject: RE: Listening to my body....IT band
I agree with the foam roller suggestion. I have tight IT bands and after a foam roll session they feel great. Good luck in your upcoming half marathon!
2010-09-06 11:13 PM
in reply to: #3083063

Elite
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Boise
Subject: RE: Listening to my body....IT band
I had IT band issues as well and my PT said ti was due to my weak hips. I highly suggest doing some hip strengthening exercises. I only do these now and it keeps the IT flares away.
2010-09-07 12:06 AM
in reply to: #3083063

Extreme Veteran
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San Diego
Subject: RE: Listening to my body....IT band
Make sure you stretch both sides.  I've had IT band issues for years, just on the right side.  Because the pain was always on one side, I always focused on the painful side as far as stretching went (I stretched the other side, too, but not as much).  A couple of weeks ago, I got a massage and the guy told me that my left (good) side was super tight but the right (painful) side was very limber.  He stretched the hell out of the left side and I've been painfree since then.  Of course, I do a lot of stretching with my foam roller.
2010-09-07 12:08 AM
in reply to: #3084487

Member
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Subject: RE: Listening to my body....IT band
JoshR - 2010-09-07 12:13 AM I had IT band issues as well and my PT said ti was due to my weak hips. I highly suggest doing some hip strengthening exercises. I only do these now and it keeps the IT flares away.


 This.  If you take one thing away from the thread this is it.  I had horrid IT band issues for over 3 years that was totally alleviated with 2 to 3 weeks of hip exercises every day.  Never had an IT band issues again.  If your using the stick or a foam roller makes sure you are actually working the band and not the outside of your knee. 
 good luck, although you shouldnt need it if you start doing your hip routines! 

2010-09-07 7:30 AM
in reply to: #3083129

Expert
1461
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Sarnia, Ontario
Subject: RE: Listening to my body....IT band
KeriKadi - 2010-09-05 6:27 PM Just going off my personal experience.
I had IT band pain and let it rest and used a foam roller and each and every time I tried to run I had pain starting around 2 miles.  Didn't matter if I had 2 weeks rest, 4 weeks rest etc.
I saw a chiropractor that specializes in ART=Active Release Therapy, he is Ironman certified and an athlete himself.  After 2 sessions I was running pain free.  That was back in February and my only regret is that I didn't go in December.  No IT band issues since.


X1000 on the ART... also foam roller is my best friend.
2010-09-07 11:03 AM
in reply to: #3084621

Master
5557
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, California
Subject: RE: Listening to my body....IT band
You made a smart decision.  The first time mine acted up, I pushed through it to finish several more miles on my run for the day.  That rewarded me with nearly 8 weeks trying to recover.
2010-09-07 4:30 PM
in reply to: #3085139

Chicago
Subject: RE: Listening to my body....IT band
x2 for whoever said go see a PT.  You'll probably need an Rx from your doctor... 

I say this b/c I live with two PTs that have taken it upon themselves to fix my tight IT band even though I'm asymptomatic.  Right now I'm they have me stretching and watching my hips b/c I'm apparently misaligned one way or another depending on the day.  One is educated (certified??) in kinesio tape and she uses that as well.
2010-09-07 6:19 PM
in reply to: #3083063

Veteran
174
1002525
Fort Worth. Texas
Subject: RE: Listening to my body....IT band
one word....Foam Roller....ok that was 2 words...but you get the point!  And if it persists, kinesiotape, chiropractic, PT, ART, etc, etc, etc.  nip it now so that it doesn't bite you later!!
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