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Has anyone actually recovered from ITBS?
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 2009-12-12 7:14 PM |
Expert  945    Auburn AL |  Subject: Has anyone actually recovered from ITBS?Warning: Pity party here for me. I have been nursing this ITB issue since a few weeks before the Augusta HIM. Took a couple weeks off after and then started running again. My thoughts were to really concentrate on running ( which is my weak link) till first of the year and then get back on the bike and swim for a HIM in May. A couple weeks ago, I decided to do a slow 8 miler and about 6 miles into it, I had to walk home. Basically, I am getting pain on the ouside of the knee. I have been rolling it a couple times a day and stretching. I think my game plan at this point is to totally lay off running till first of the year and see if it can heal ( unless I hear a better suggestion ). I thought it would be uplifting to hear from some of you that have actually defeated this nagging injury and gone on to run and live another day. What did you do? Is there HOPE? |
| 2009-12-12 7:21 PM in reply to: #2555975 |
Master 1790 Tyler, TX | Subject: RE: Has anyone actually recovered from ITBS? I got over it about three years ago and it has never come back. My ITBS pain would start ocurring starting at about mile 2 on any run. So I backed my runs to a maximum of one mile. Then the next week to a maximum of 1.5 miles. Then 2. I just built the distance up painfully slowly and all was OK. Good luck. Brian |
| 2009-12-12 7:23 PM in reply to: #2555975 |
Pro 4827 McKinney, TX | Subject: RE: Has anyone actually recovered from ITBS? I experienced ITBS in 2006. I got over it and it has never returned. |
| 2009-12-12 7:24 PM in reply to: #2555975 |
Champion 5575 Butler | Subject: RE: Has anyone actually recovered from ITBS? I did a few years ago. I took sometime off, stretched and massaged the area and it has been fine since. |
| 2009-12-12 7:25 PM in reply to: #2555975 |
Master 2406 Bellevue, WA | Subject: RE: Has anyone actually recovered from ITBS? Yes, you can recover. I took the same route you're planning - take some time off from triathlons to focus on my weak link which was running. I decided to train for a marathon with TNT, and along the way due to poor training I suffered a bout of ITBS in both legs. I completed that marathon in great pain, mostly dragging my right leg along because I could no longer bend it. My cure was a PT who did terribly painful things to both legs known as "stripping" along the IT band. I referred to this as the Elbow of Death. I started about a month before that first marathon, and my PT got me good enough to not have a problem with the left leg at all, and get as far as mile 14 before problems with the right leg set in. Five years later, I've done several half marathons, several half Ironmans, six more marathons, and six Ironmans. So yes, there is recovery. In fact, I've never really had significant problems with ITBS since that first marathon. I feel a twinge here and there, but using The Stick and other rollers keeps it away. I also learned to avoid the causes of ITBS. When I read any of the online sources of how to avoid ITBS, it turned out I was doing about 7 of the top ten - increasing mileage too quickly, substituting hard short runs for slower, longer runs, running hills a lot, running on highly crowned roads, and so on. |
| 2009-12-12 7:36 PM in reply to: #2555975 |
| 134 | Subject: RE: Has anyone actually recovered from ITBS? I recovered with three initiatives.....not sure which one did it or a combination of all three. 1. Foam roller. Hurts like nothing else the first few times but it is not a problem now. 2. Stretching every day 3. New shoes. Listen to your body. Mine clearly tells me when its time for new shoes. |
| 2009-12-12 7:49 PM in reply to: #2555975 |
| Veteran 288 | Subject: RE: Has anyone actually recovered from ITBS? I recovered from the one and only time I had it a few years ago, ended up taking a couple months off, no running at all plus all the rolling stretching etc. Slowly brought back the miles after that....good ever since. It was from my own stupidity of running way way too many miles on one run when I was out of running shape. |
| 2009-12-12 7:53 PM in reply to: #2555975 |
Master 1348 Gurnee, IL | Subject: RE: Has anyone actually recovered from ITBS? I also have gotten over ITBS via PT, orthotics, foam roller lot's of cycling etc. I should say I THINK I'm over it. Every little twinge ache or pain makes me believe its back. Long after actually coming back from ITBS physically I never seem to be over the FEAR of it actually coming back. I really wonder if I'll ever get past the fear of it coming back. It keeps me from going over board in adding too many miles in a week. |
| 2009-12-12 8:08 PM in reply to: #2555975 |
Member 220 Denver, CO | Subject: RE: Has anyone actually recovered from ITBS? I had it pretty bad last year while training for my first half-marathon. I was in PT for 3 months, which basically took it from excruciatingly painful down to manageable. I sucked it up and dealt with it for the entire tri season last year (the half-marathon was in April). It really only went away completely when I had knee surgery in October and was forced to take time off. I wasn't allowed to run at all for a month after my surgery, and my PT was very cautious about my return to running, so it was a very slow build. I do get occasional flare-ups still, but not very often. I use my foam roller religiously, pretty much every night, and I think that's kept it away. I also take an ice bath after any double digit runs. I'm training for my first full marathon, and I've gotten up to 16 mile long runs with no IT problems thus far. |
| 2009-12-12 9:16 PM in reply to: #2555975 |
Regular 102 | Subject: RE: Has anyone actually recovered from ITBS? I was able to recover as well. No running for 3 months, foam rollers 2-3 times a day everyday for the rest of my life. Oh, I also stopped running on roads, as I think the slope had something to do with is. Now its a track, a treadmill, or a trail. |
| 2009-12-12 9:23 PM in reply to: #2555975 |
Expert 1215 Austin, TX | Subject: RE: Has anyone actually recovered from ITBS? You need 2 things: ART and Trigger Point Quadballer. http://www.tptherapy.com/ I got over ITBS in less than two weeks with those two things. And my PT told me I did not need to decrease my training volume. When you have ART done, you will want to hit the PT performing it on you. But that stuff works really well. Edited by Bumble Bee 2009-12-12 9:27 PM |
| 2009-12-12 11:34 PM in reply to: #2555975 |
Expert 798 Potomac, Maryland | Subject: RE: Has anyone actually recovered from ITBS? I had it and got rid of it in a few weeks with no running, getting new shoes when I did resume running, and avoiding uneven running surfaces like sloped roads and beaches. Sidewalks tend to be more level than roads. I also never run through that kind of pain. Better to cut back on mileage or stop altogether for a while. I tell myself I would rather miss some training or even a race than risk an injury that can jeopardize a season or long term health. |
| 2009-12-13 9:56 AM in reply to: #2555975 |
Pro 4828 The Land of Ice and Snow | Subject: RE: Has anyone actually recovered from ITBS? Get some ART.....or possibly Graston treatment. Next to childbirth this was the most painful thing I have ever experienced. But it works. And it will CURE your ITBS. Then regular foam rolling will keep it from returning!Good Luck! |
| 2009-12-13 10:42 AM in reply to: #2555975 |
Master 1584 Fulton, MD | Subject: RE: Has anyone actually recovered from ITBS? I recovered from ITBS using good old fashion RICE and changing my shoes. But of course, YMMV |
| 2009-12-13 12:54 PM in reply to: #2555975 |
Master 4118 Toronto Bronze member | Subject: RE: Has anyone actually recovered from ITBS? Yep. Had in my left leg. thought shoes treated it for a while. I was wrong. Ended up going the PT, break from running, lots of stretching, strengthening and yoga while easing back into running. I had residual pain for about six months while getting back into it but i have been ITBS free for about two years now. (I have done four marathons since) My PT was awesome and found imbalance in my low back where she primarily focused. Working on your core (including hips) and doing good stretching are awesome helpers. At least they were for me. Best of luck with it. |
| 2009-12-13 1:08 PM in reply to: #2555975 |
| Champion 6539 South Jersey | Subject: RE: Has anyone actually recovered from ITBS? Plainsman AU - 2009-12-12 8:14 PM Warning: Pity party here for me. I have been nursing this ITB issue since a few weeks before the Augusta HIM. Took a couple weeks off after and then started running again. My thoughts were to really concentrate on running ( which is my weak link) till first of the year and then get back on the bike and swim for a HIM in May. A couple weeks ago, I decided to do a slow 8 miler and about 6 miles into it, I had to walk home. Basically, I am getting pain on the ouside of the knee. I have been rolling it a couple times a day and stretching. I think my game plan at this point is to totally lay off running till first of the year and see if it can heal ( unless I hear a better suggestion ). I thought it would be uplifting to hear from some of you that have actually defeated this nagging injury and gone on to run and live another day. What did you do? Is there HOPE? Have you been taking all the necessary steps to elimate it? Have you had your running gait analyzed so that you are put in the correct pair of shoes? Did you have a professional bike fit done? Have you gotten medical attention, or visited a physical therapist or ART? What was your running like between your time off and your 8-mile run. Going from nothing to 8 miles in a short amount of time after injury, no matter what your run training was pre-injury, can be a recipe for disaster. |
| 2009-12-13 1:44 PM in reply to: #2555975 |
| Iron Donkey 38643 , Wisconsin | Subject: RE: Has anyone actually recovered from ITBS? I have, but I didn't do squat for training for weeks. I'm not a serious competitor and just rested, then trained a slowly for awhile. |
| 2009-12-13 3:02 PM in reply to: #2555975 |
Extreme Veteran 745 Colo Springs, CO | Subject: RE: Has anyone actually recovered from ITBS? A guy I know that does ultras was telling me about one of his Leadville 100 mile trail races. His ITB started acting up around the 60 mile mark, so he had to SLOW DOWN to 7:30 miles (yes, after 60 miles, he was doing under 7:30 miles...) but he refused to stop. He said it hurt for about ten miles, then it finally "gave up" and he then sped up to his normal pace and finished the race. So his advice was to "show your ITB who's the boss!" |
Note: this advice should only be followed by people with extremely high pain tolerances.| 2009-12-13 3:20 PM in reply to: #2556558 |
Extreme Veteran 604 Carrollton, Virginia | Subject: RE: Has anyone actually recovered from ITBS? To say the same as some others here: I recovered via ART. The ART made the pain go away, he is also sent me to a chiro to correct some issues with my SI Joint that may have been the cause. |
| 2009-12-13 3:42 PM in reply to: #2556362 |
Master 1704 Charlotte | Subject: RE: Has anyone actually recovered from ITBS? jcnipper - 2009-12-13 11:42 AM I recovered from ITBS using good old fashion RICE and changing my shoes. But of course, YMMV +2 Never came back * knock on wood* |
| 2009-12-13 3:48 PM in reply to: #2555975 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Has anyone actually recovered from ITBS? My wife is going through this right now and this thread is very encouraging. She is doing ART, therapy, needs to get an insert ofr her left shoe as that leg turns out to be a tad shorter and likely one of the causes. She is also rolling it and icing and will take time off. She got a cortizone shot to get her through a Half marathon today, worked till about mile 6, but now it's all about recovery for the next few weeks. |
| 2009-12-13 5:32 PM in reply to: #2555975 |
Champion 7704 Williamston, Michigan | Subject: RE: Has anyone actually recovered from ITBS? Yes you can get over it |
| 2009-12-13 5:41 PM in reply to: #2556075 |
Veteran 195 San Francisco | Subject: RE: Has anyone actually recovered from ITBS? Bumble Bee - 2009-12-12 7:23 PMYou need 2 things: ART and Trigger Point Quadballer. http://www.tptherapy.com/ ART was my miracle worker too. I had a chiropractor who treated me using this method. It hurts like nothing else, but had me running pain free the following day. My chiropractor also suggested I buy a black foam roller--those things are PAINFUL at first, but they certainly do the trick. The Stick is also amazing for ITBS. ART was the best investment I've ever made in my running!I got over ITBS in less than two weeks with those two things. And my PT told me I did not need to decrease my training volume. When you have ART done, you will want to hit the PT performing it on you. But that stuff works really well. |
| 2009-12-13 8:02 PM in reply to: #2555975 |
Expert 945 Auburn AL | Subject: RE: Has anyone actually recovered from ITBS? Thanks for all the replies and words of encouragement! At least now, I know there is or can be some light at the end of the tunnel. |
| 2009-12-14 6:58 AM in reply to: #2555975 |
Veteran 284 | Subject: RE: Has anyone actually recovered from ITBS? Several years ago, I got ITBS. Mainly from running a couple of marathons 4 weeks apart. I took six weeks off from running. Then went for a run, and within one mile the ITBS was back. I took another six weeks off. Then, no more ITBS. In the off time I stretched, did the elliptical and certain exercises. From my experience and research, it seems like ITBS isn't something you can run through. You really need to lay off running till it's licked. Good luck, JC |
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