Feedback on plan of overcoming ITBS

Also, ICE, ICE, ICE.

I hope you have only a minor issue and are back 100% very soon!

The only concern would be running the 15K too soon and making matters worse if you start feeling it flare up again during run. Mine was so painful I could not run through it and limped home the final 4 miles of a 13.1.  My injury was in October of last year and  i was not running without support again for about 3 months.

I think my pain-threshold is pretty high, so I am not sure how to say something is very bad or not.

If you look at my logs you will see I still manage to get in 1 run a week with around 7 to 8 miles.

Yesterday's run was 6 miles of running the rest was walking.

Everything is individual - what treatment works for one person will not work for another.  My n=1 experience was that rolling, stretching, ART, etc. did not help resolve the problem or the pain.  Eventually I found a sports masseuse, and she fixed it in one session - yep, one. 

So while you get lots of good ideas as to a treatment plan, keep in mind that some may not work as well for you as others.  Personally, not running for a while did nothing for me, and immobilizing your leg for three days may very likely not do anything (again, it could work for you, but I wouldn't count on it).

My 2 cents, seek out a masseuse or ART guy/gal that can work you over and breakdown the tightness and scar tissue.  May take multiple sessions, or may take only one.  It sucks to say, but you may be walking some of that 15K this time round.

Oh no worries, I have no problem walking.

It is just about finishing it.

I went through this about two years ago.  I didn't have the option of not running at all - I was in training for work, but for about 4 weeks I cut out all unnecessary running and replaced it with aquajogging and swimming.  When I did run, I ran with a knee brace, or had my knee taped.

I popped tons of IBprofen and Iced the knee like crazy. I also used the foam roller daily.

After a few weeks I slowly started replacing aquajogging with running as comfort allowed. After about 6-8 weeks I was able to run again with minimal discomfort.

My PT did the AR technique on my with the handheld device where they scrape-painfully scrape- the tendon, basically re-injuring it (with bruising) and then the plan was for it to heal properly. So, yes, I did the PT/ AR, but it was multiple PT sessions.  The advice on stretching/strengthening/ongoing rolling etc is not only to help current situation but to prevent future problems as well.  It is true, everyone is different.

I have been keeping my leg mostly straight unde rmy desk (deskjob) and it seems to pull the tendent (?) on the underside of my upper leg...

Is that the IT-Band or something else?

So is it ITBS or a hamstring pain you are having?  ITBS will be a pain on the outer side of your knee.  

The pain when running is ITBS (I think).

Sharp pain in the knee after x miles.

When continou running it gets so abd that I can barely stand on it.

Now after keeping my leg straight all day (mostly) I fee a slight discomfotable stretching senstation in the hamstring area.

Ah ok, that makes more sense to me now!  My husband went through a bout of ITBS a few months ago, and unfortunately he had to stay off it and had crutches for a few weeks.  He did a lot of the foam roller, etc.  

Best of Luck to you!  

I had 2 rounds of PT for ITBS because both legs flared up. I did the ASYTM treatments and it helped tremendously. Now as long as I stay on top of my stretching, foam rolling and hip/glute strengthening problems my issues are minimal.

Doesn't sound like ITBS to me.  Get on that foam rolling and streching program 2x/day ASAP.  Let us know how it goes.  I think I'm recovered from my ITBS and just like another poster said, ITBS is linked to pain on the outside of the knee joint area.  I've been staying away from running, and doing intensive stretching and foam rolling every day.  I also took a week vacation and I'm heading home soon and plan on doing a short test run (1-2 miles) with the Pro-Tec Athletics IT Band Compression Wrap and start rebuilding for an Oly happening on the 29th.  

I advise against going all out on your upcoming race.  You may aggravate your injury.

Yup!  I forgot to mention that I've been doing ST in key areas but yeah, getting the ITBS got me out of my stubborn self that I don't need foam rolling to massage my muscles.  Now it's a daily habit along with the stretching and ST (3x/week).  =)

"The Lore of Running" advises on soft shoes and states that anti-pronation shoes can lead to ITBS.

Since I am running in  Brooks Adrenalin, it is a possibility.

Unfortunately my LRS (Local Running Store) had no shoes in my size (14/15) in stock, LOL.

So I will see how my new Zoot feel that shoudl come in today, but I rather would give the Brooks Trance a try as they are supposely more neutral but with tons of cushioning.

Due to the icing and streching my "but-cheeks" are sore, not sure which muscle or band...

Haven't done any foam-rolling, should do so tonight after or before my swim.

Finished my 15k this morning.

Started off with 3walk/2run until mile 7 and then walked the rest.

Felt OK, but I did not want to over doe it.

More details in my race-report.