New to ITB issues

I couple of months ago I experienced my first ITB issue.  I used a foam roller for a few weeks and that seemd to help a little bit.

Then I bought an ITB strap (Protec) and the pain completely went away.  I was able to run totally pain free.  It is a strap that goes around your leg about three inches above the knee.  I was amazed.

You still want to figure out why it happened and resolve it.  In my case I believe it was weakness in my core/hip area.  Hope you get it figured out and can get back to running soon.

First, I have no medical training at all and I am only relaying my own experiences.

I have not had issues with the ITB but, being over 40 and having been involved with various sports since my 30s has led me to have various/several tendonitis issues.  What I had to do to heal them and help prevent them from coming back is to do a good stretch routine pretty much after every workout.

I would recommend a book by Brad Walker titled The Anatomy of Stretching.  It's under $20, has a few short chapters in the beginning about stretching and how to stretch which is then followed with many pages full of detailed stretches with diagrams with tips and injuries they might heal.  I have used stretching to heal many tendon issues and sometimes the healing process can be weeks or even months long.

Good luck,

-Mark

I recently got back into a weights program in addition to an increase in millage training for a marathon upcoming. I believe the added weight, shorting of the muscle fibers, and increase in distance is the main culprit here. I;ve never had any issues with my IT band before so I hopeful it was just a result over over-training and shortening of the major legs muscles in general. I just came off a heavy TRI season and never experienced any IT issues.

Thank you all for the information. I am going to get that stretching book as I am aware of the long-term benefits to flexibility.

Painful blooming thing isn't it!!!!!  I can completely sympathize, especially the navigating stairs bit

I experienced it in both hips and one knee last December, and I had to completely stop running for 2 months, used my foam roller at LOT (it really does help, but hurts like *>&#ing hell), and stick to cycling and swimming only.  I tried a ITB strap (above the knee) but it did absolutely nothing for me (you're welcome to have mine if you want to pay for shipping? P.S. it has been washed a few times but looks as good as new). 

Have you changed your shoes recently, or do you perhaps need new ones?  Some ITB issues can be caused by shoes and this was the case for me.  I got checked out by a highly recommended sports medicine guy and I discovered that I have very high arches and I badly underpronate.  The only thing that helped me was moving over to more flexible sole minimalist shoes and getting custom orthotics.  Took me months to get used to (1) the minimalist shoes and strenghen my calf and foot muscles up, and (2) the orthotics, but I'm now running pain free.

My advice (posted on the thread 2 weeks ago, too)

1. See a PT or someone to help find out WHY your IT band flared up.

2. Treat the root cause (biomechanics, muscle weakness, form, shoes, running frequency, muscle tightness, imbalances)

3. Treat the symptoms

I was walking through the bib pick up for the Detroit marathon on Saturday night.  My IT Band was killing me as it had for a couple weeks.  I was figuring for a bad race the next day.  I had logged 106 miles in the last three months.

I had received a ProTec strap a couple days ago.  No good for me. I also have a foam roller and a Trigger Point roller. No good for me.

I saw a booth for "The Stick" and bought the most aggressive one they had. I rolled my leg a couple times that night and again before the race.  Absolutely no IT Band issues in the race.  I did a 1:52 on negative splits (I was stuck in a 9 min/ mile corral as I had originally signed up for the full marathon and changed down to the half due ot IT issues and lack of training)  So I was at 9+ min/mile for the first three miles as I tried to get clear of traffic.  Low 8 min/mile for the last 5 or 6.

My patellas were sore afterwards and again a little bit this morning walking down stairs.  Just tonight I feel my IT issues coming back.  So for what its worth it worked great for me in this one instant.  I'll keep using it and see how it goes.

A Chiropractor? For an ITB issue?

Now I must admit this would not have been my first thought, but I wonder for someone who doesn't have "chronic" ITB issues if this is necessary.

I did take the recommendation of one of the previous posts and purchase "The Anatomy of Stretching" by Brad Walker. An increase in my stretching was also pointed out not even two weeks ago during a RETUL fit. I spend an hour on the floor during the MNF last night and my legs feel like brand new today. I am not going to push the issue and start running immediately, but all the stretching did wonders. I also slept like a million bucks.

Thanks all!

Google ART

Thanks I have an appt tomorrow with an Ironman network DC.

Glad to hear it! Don't forget to mention this to him: "two weeks ago during a RETUL fit" - it could be a contributing factor!

A skilled chiro will/can do a very similar if not the exact same ART procedure as any PT would do. They absolutely can and I went to one myself for my ITBS and he hit the nail on the head right away. I finished up doing the actual ART with the GRaston type tool with an actual PT, but that was a convenience/appointment time issue- the chiro was doing everything "right" to me.

X2 He's right.

Might be a slight confusion - what I meant to say was that during my retul fit it was pointed out that I lacked flexibility. If you have never had a a retul fit, or seen the results - it managed to identify my right knee that could not stay in a linear path while pedaling while my left leg could. We discovered that my left is 7 mm longer, while my right foot is 1/2 size larger.Which let to a slight "rocking" in the saddle. Although, this is actually common he pointed out. I learned a lot about myself during that fit. Got more than just a good fit on my new bike.

I thought humans were symmetrical?

We are very much not symmetrical!

Did you get the fit 2 weeks ago? Any slight change in bike fit can affect your IT Band.

Did they shim your cleat to help even out the leg length discrepency? Do you think that maybe a small insole in your right running shoe might help?

Leg length discrepency can certainly cause IT band issues while cycling and running!

Did they shim your cleat to help even out the leg length discrepency? Do you think that maybe a small insole in your right running shoe might help?

Leg length discrepency can certainly cause IT band issues while cycling and running!