Surviving ITB
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2012-10-16 1:08 PM |
42 | Subject: Surviving ITB Have B2B Full in just a few days, and have been working through some ITB issues. I've been doing lots of stretching, with strengthening of my glutes / hips. My question is, is there anything I can do to make sure it flares up as little possible during the race. Any sort of brace or taping that I can take advantage of? Have also had some tenderness in my Achilles, which is something completely new to me. I'll take any suggestions. |
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2012-10-16 1:21 PM in reply to: #4456000 |
Veteran 1384 Panama City, FL | Subject: RE: Surviving ITB i used a neoprene strap. Go to amazon and look for IT Band Strap. Made by pro-teck or something. 14-15 bucks. Got me through a HM. Now, it is NOT a cure for the problem, only a bandaid. I endured months of foam rolling every night, stretches, strenthening etc. That little strap goes around top of knee area and immobilizes the IT band from flicking back and forth. TONs of reviews on amazon. The one i'm talking about is black neoprene with velcro. |
2012-10-16 1:38 PM in reply to: #4456000 |
42 | Subject: RE: Surviving ITB Just ordered one. I really hate the idea of using braces, and try to fix the root of the problem, but occasionally then are necessary under certain situations. Never for the long run. |
2012-10-16 3:20 PM in reply to: #4456098 |
Veteran 1384 Panama City, FL | Subject: RE: Surviving ITB Read those reviews. You have everyone from the guy who needed it as a bandaid to get through a HM to marathoners. I actually used this strap for a Tough Mudder (HM) last year! follow the directions, there is a little raised square that you put directly on the ITB right above the knee and then clamp down on it pretty tight- this varies from person to person and it really does help many people. Again, this is not a "fix", but a temporary bandaid. Sounds like you're doing all the rolling/stretches/strengthening etc. So good luck with it. I am a huge believer in the foam rolling and ice . I still roll 4-5 times per week after runs/bikes. Hope you get better soon. |
2012-10-16 3:25 PM in reply to: #4456000 |
Pro 6191 | Subject: RE: Surviving ITB I tried the strap and it irritated my IT band more. Hope it works for you! After the race, get with a PT that knows running, and have them assess WHY it is happening. Then fix the root cause as best as possible. |
2012-10-16 3:37 PM in reply to: #4456367 |
Veteran 1384 Panama City, FL | Subject: RE: Surviving ITB yes, it may not work for everyone. But many people have said it does help. It helped me instantly. |
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2012-10-16 4:10 PM in reply to: #4456000 |
Expert 977 | Subject: RE: Surviving ITB The strap got me through my first marathon. Helped with the 2nd one too. I have no more issues as that was years ago but I still pack it in my SN bag in an IM. Bought mine at Sports Authority. Good luck Duane |
2012-10-16 5:55 PM in reply to: #4456488 |
Member 11 | Subject: RE: Surviving ITB Coming at it from a marathoner perspective. You need to stretch your glutes. The source of ITB is tight butt. Best stretch I found was sitting with one leg crossed your knee and lean forward. You should feel the stretch. Make sure you do both sides. This stretch can also be done on course and will only cost you a few seconds. Also as painful as it is foam roll the ITB. It hurts but can provide some substantial relief.Good luck on the race. |
2012-10-16 7:03 PM in reply to: #4456644 |
Pro 6191 | Subject: RE: Surviving ITB kfree1966 - 2012-10-16 6:55 PM Coming at it from a marathoner perspective. You need to stretch your glutes. The source of ITB is tight butt. Best stretch I found was sitting with one leg crossed your knee and lean forward. You should feel the stretch. Make sure you do both sides. This stretch can also be done on course and will only cost you a few seconds. Also as painful as it is foam roll the ITB. It hurts but can provide some substantial relief.Good luck on the race. Might be a tight butt. Mine was a knee dropping in while running, instead of straight ahead. Could be weak hips, could be uneven hips, could be poor biomechanics... etc. You've really got to find the root of your problem, and work to fix that. Otherwise, you'll be treating the symptoms forever. |
2012-10-17 9:52 AM in reply to: #4456000 |
Veteran 176 Minneapolis, MN | Subject: RE: Surviving ITB It really can be a number of different things causing your IT Band pain. For me stretching, rolling, strengthening, and taking time off didn't resolve my issue. It wasn't until I found a good ART specialist, and I stress good, that I started getting better. After about 6 sessions I was able to ramp my training back up (after basically no running for 6 months). I haven't had an issue with the IT band since. |
2012-10-17 11:52 AM in reply to: #4456713 |
Master 2167 Livonia, MI | Subject: RE: Surviving ITB ratherbeswimming - 2012-10-16 8:03 PM kfree1966 - 2012-10-16 6:55 PM Coming at it from a marathoner perspective. You need to stretch your glutes. The source of ITB is tight butt. Best stretch I found was sitting with one leg crossed your knee and lean forward. You should feel the stretch. Make sure you do both sides. This stretch can also be done on course and will only cost you a few seconds. Also as painful as it is foam roll the ITB. It hurts but can provide some substantial relief.Good luck on the race. Might be a tight butt. Mine was a knee dropping in while running, instead of straight ahead. Could be weak hips, could be uneven hips, could be poor biomechanics... etc. You've really got to find the root of your problem, and work to fix that. Otherwise, you'll be treating the symptoms forever. Agree. Have a professional check you out for muscle imbalance and mechanics issues. This could be a physical therapist, chiropractor or perhaps even a traditional sports med MD. I just discovered something called MAT or muscle activation therapy. It's a cross between personal training and physical therapy. My MAT specialist got me on the table, moved me around for about 30 minutes, manipulated a few of the muscle insertion points with pressure no harder than a deep tissue massage and voila. My knee stopped hurting for the first time in 8 months. As did my shoulder. I was so amazed. The kinetic chain is breaking down somewhere. If you can find where, you can work to correct it. This may not help for your race in two days but it will going forward so you don't have to worry about this for the next race, and the next, etc. Edited by noelle1230 2012-10-17 11:53 AM |
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2012-10-17 1:25 PM in reply to: #4456000 |
Champion 7347 SRQ, FL | Subject: RE: Surviving ITB I developed some bad ITB issues about 4-6 weeks before my Ironman. The foam roller saved me. 3 times a day for 10 mins. Extremely painful but worth it. On race day I had no issues. |
2012-10-18 11:57 AM in reply to: #4456050 |
Pro 6520 Bellingham, WA | Subject: RE: Surviving ITB taylorz13 - 2012-10-16 11:21 AM i used a neoprene strap. Go to amazon and look for IT Band Strap. Made by pro-teck or something. 14-15 bucks. Got me through a HM. Now, it is NOT a cure for the problem, only a bandaid. I endured months of foam rolling every night, stretches, strenthening etc. That little strap goes around top of knee area and immobilizes the IT band from flicking back and forth. TONs of reviews on amazon. The one i'm talking about is black neoprene with velcro. This must be some kind of voodoo magic. Bought one of these last night and went for a short run. Had absolutely no pain for the first time in weeks. Wow. |
2012-10-18 1:30 PM in reply to: #4459208 |
Veteran 1384 Panama City, FL | Subject: RE: Surviving ITB popsracer - 2012-10-18 11:57 AM taylorz13 - 2012-10-16 11:21 AM i used a neoprene strap. Go to amazon and look for IT Band Strap. Made by pro-teck or something. 14-15 bucks. Got me through a HM. Now, it is NOT a cure for the problem, only a bandaid. I endured months of foam rolling every night, stretches, strenthening etc. That little strap goes around top of knee area and immobilizes the IT band from flicking back and forth. TONs of reviews on amazon. The one i'm talking about is black neoprene with velcro. This must be some kind of voodoo magic. Bought one of these last night and went for a short run. Had absolutely no pain for the first time in weeks. Wow. Man, I'm telling you i freaking did Tough Mudder FLA in one last December after being hurt bad with ITBS in October last year. That was my "bandaid" fix, but constant rolling/stretching/working it, helped. I had ONE ART release therepy done by a local PT- took that devil tool, scraped my IT band (so hard caused bruising), then ice and healing- But i kept running with the strap all that time. It freaking works for a lot of people. Glad it did for you. |
2012-10-18 1:33 PM in reply to: #4457605 |
Veteran 1384 Panama City, FL | Subject: RE: Surviving ITB noelle1230 - 2012-10-17 11:52 AM ratherbeswimming - 2012-10-16 8:03 PM kfree1966 - 2012-10-16 6:55 PM Coming at it from a marathoner perspective. You need to stretch your glutes. The source of ITB is tight butt. Best stretch I found was sitting with one leg crossed your knee and lean forward. You should feel the stretch. Make sure you do both sides. This stretch can also be done on course and will only cost you a few seconds. Also as painful as it is foam roll the ITB. It hurts but can provide some substantial relief.Good luck on the race. Might be a tight butt. Mine was a knee dropping in while running, instead of straight ahead. Could be weak hips, could be uneven hips, could be poor biomechanics... etc. You've really got to find the root of your problem, and work to fix that. Otherwise, you'll be treating the symptoms forever. Agree. Have a professional check you out for muscle imbalance and mechanics issues. This could be a physical therapist, chiropractor or perhaps even a traditional sports med MD. I just discovered something called MAT or muscle activation therapy. It's a cross between personal training and physical therapy. My MAT specialist got me on the table, moved me around for about 30 minutes, manipulated a few of the muscle insertion points with pressure no harder than a deep tissue massage and voila. My knee stopped hurting for the first time in 8 months. As did my shoulder. I was so amazed. The kinetic chain is breaking down somewhere. If you can find where, you can work to correct it. This may not help for your race in two days but it will going forward so you don't have to worry about this for the next race, and the next, etc. Absolutely all that is true for all of us who focus too much on straight line workouts- running/biking. definitely have imbalances somewhere and weak glutes/tight but- all these are symptoms of the problem. All these issues need to be addressed. |