Ironman Wisconsin : Official Thread (Page 14)

I'm going to go a different direction than the roller and stretching based on my experience with ITBS myself.

A brief history - in 2007, training for my first IM, I was having some lateral knee pain after a lot of my runs. I went to a PT and he determined it was my ITB and did some ultrasound, stretching and foam roller stuff and after a couple weeks of not improving any I spoke to a radiologist I work with who is an avid marathoner.

He explained that the foam roller, stretching, ice, etc is all good for a healthy ITB that has some minor inflammation from a hard run or workout. If your ITB is actually damaged to where you are feeling it on every run or it's limiting your ability to perform then REST IS THE ONLY THING THAT WILL HELP. Muscles, tendons and ligaments repair themselves by the body increasing the blood flow to the affected area. (The body is very good at repairing itself if you can let it do it's job!) Ice decreases blood flow and therefore inhibits the body from healing. Stretching or using a foam roller on an injured ITB only irritates the tissue that the body is trying to repair. REST allows the body to mend the ITB so you can go play again.

After 2 weeks of a lot more biking he told me to go for a short run. If I didn't feel any pain after a mile or two finish a short run and start to build up from there. If I felt any pain in the ITB at all after a mile or two then stop and take another week off from running.

It sounds like a lot but I didn't have any pain after the two weeks and have had absolutely no ITB problems since.

Good luck and I hope this helps.

I told him "tomorrow is my rest day, will that be enough?" He had me take 2 weeks COMPLETELY OFF RUNNING but said that if biking doesn't bother it, which it didn't at all, then increase your biking miles and swimming for 2 weeks.

I really have to disagree with the "little bit of pain" theory in this case. ITBS and Plantar Faciaitis are two injuries that have kept runners out for months or sometimes years if they try to "push through the pain"

I didn't swim a stroke, pedal one revolution, or run a single step at all last week.  I suck.

I didn't swim a stroke, pedal one revolution, or run a single step at all last week.  I suck.

I didn't swim a stroke, pedal one revolution, or run a single step at all last week.  I suck.

I didn't swim a stroke, pedal one revolution, or run a single step at all last week.  I suck.

and kind of old

Bike loop was looking good out there today.  Good weather, too!

I am also jealous of all you guys that get to train on the course...... I am sure I could make the trip up there... but its kinda a long long drive!!!

But i have another question....

After my first 100 miler ever today.... (my ITband made it pretty well) It was so awesome...and nice out...

Ok here is my question, my nutrition was really good, but Now my muscles in my hand and some in my calfs are twitching none stop??? Any ideas what it could be??

Some quick info...I do run low in potassium so I do take a supplement...

Thanks guys...

Hope you all had a great 4th and Have a good week training!!!

Bike loop was looking good out there today.  Good weather, too!

You would have enjoyed the crash I had to avoid a stopped Skavoovie.