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1 year anniversary of IT band syndrome!
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What a great day to celebrate...lol. 1 year to the day I first felt it.

Last year it came on quickly and would end my runs with total lock up as soon as 1/2 mile into the run. I quit running for a month, then broke my other leg which was another 3 months off running. I've been super consistent with strengthening and stretching (besides when my leg was broken), have done PT, have seen a knee surgeon specialist to confirm I in fact have IT band syndrome. Massage, ice, Ibuprofen. Change of diet to more clean eating. Lots of foam rolling. The time / money / research investment in trying to beat this is stupid.

I don't know what's left at this point. Fortunately I've been "running" pretty consistently for about 5 months now. No speed work, no volume to speak of, but I'm running about 20mpw in prep for my first IM. So my right or broken leg hurts like a bugger the first half of the run then the IT band takes over the 2nd half. Not exactly a picnic. I have not had it lock up since breaking my leg. It gets close at times (like this morning I had to stop about 4 times).

So I'll say it again. Those of you that do this year in and year out with just tiny little niggles and / or no injuries. Be thankful.

I am so frustrated with this I have considered quitting running after this IM. I just hope I can get to the IM in one piece and can actually run the marathon!
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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cmscat50 wrote:
What a great day to celebrate...lol. 1 year to the day I first felt it.

Last year it came on quickly and would end my runs with total lock up as soon as 1/2 mile into the run. I quit running for a month, then broke my other leg which was another 3 months off running. I've been super consistent with strengthening and stretching (besides when my leg was broken), have done PT, have seen a knee surgeon specialist to confirm I in fact have IT band syndrome. Massage, ice, Ibuprofen. Change of diet to more clean eating. Lots of foam rolling. The time / money / research investment in trying to beat this is stupid.

I don't know what's left at this point. Fortunately I've been "running" pretty consistently for about 5 months now. No speed work, no volume to speak of, but I'm running about 20mpw in prep for my first IM. So my right or broken leg hurts like a bugger the first half of the run then the IT band takes over the 2nd half. Not exactly a picnic. I have not had it lock up since breaking my leg. It gets close at times (like this morning I had to stop about 4 times).

So I'll say it again. Those of you that do this year in and year out with just tiny little niggles and / or no injuries. Be thankful.

I am so frustrated with this I have considered quitting running after this IM. I just hope I can get to the IM in one piece and can actually run the marathon!



Follow this, religiously. Thank me later.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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got it really badly a few years ago while marathon training. Tried to rest a few weeks, get some treatment and then re-start running. Fail. Only thing that worked was rest from running and STRENGTH Exercises. Clam shells, glute work, hip strength, lunges... Basically everything that strengthens you from your core to your knees, and front, back and sides. There is a good video of exercises to do.
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Re: 1 year anniversary of IT band syndrome! [Triagain3] [ In reply to ]
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Follow what?
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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cmscat50 wrote:
Follow what?

http://strengthrunning.com/...video-demonstration/



Sorry, brain fart.
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Re: 1 year anniversary of IT band syndrome! [Triagain3] [ In reply to ]
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I've been doing every one of those exercise starting before I broke my leg in October then starting back up about January. 2-3 times / week. Not the silver bullet for me.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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cmscat50 wrote:
I've been doing every one of those exercise starting before I broke my leg in October then starting back up about January. 2-3 times / week. Not the silver bullet for me.


Are you doing them correctly? Are you firing your glute med. while doing it? You should be able to feel that muscle firing during almost everyone of these exercise. Often people will use other muscles to complete the exercise and the glute med. stays silent, which is the problem.


There is an exercise the works really good to fire a stubborn glute med. Stand shoulder width from a wall facing parallel with it, lift the inside leg up flexing hip to 90 degrees, rotate hip until this knee touches the wall. Keep your upper body straight. You should feel the glute med fire on the outside leg (the one you are standing on)
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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1 year? I dealt with that damn injury for 4 flipping years.

I've posted in other threads but my solution was:

- do everything in my power to get ridiculously strong hips. Best thing I did was get a standing desk at work and get some ankle weights and do tons of side leg lifts. I hit the gym, did lots of band work, front leg lifts, adductor/abductor machines, squats, deadlifts

- all the strength work makes your hips tight. Must loosen. A standard foam roller is crap. You need a lacross ball or even a baseball or a hard orange hockey ball (Walmart 99 cents). Roll deep in the hip/glutes

I maintain this once a week. Every week. No exceptions - it's not worth getting that injury again


This finally solved it for me 2 years ago. I could almost cry after running a 70.3 pain free.

Good luck
Last edited by: randomtriguy: Jul 19, 16 8:35
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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I am also in physical therapy for past-due exercises that I charge others for! I'm a personal trainer and I constantly tell people to move sideways and twist. This helps with the hip strength that everyone so far has mentioned. Also, when in the pool, consider adding frog kick sets (half of breaststroke) to help with hip stabilization.

Wag More, Bark Less
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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Have you considered surgery? After exhausting all therapeutic remedies--and yes, to the poster above, I did them correct and religiously, I underwent the IT Band release orthopedic surgery. Basically, they make a small incision in the ligament so that it more easily glides of the lateral femoral epicondyle. The issue as I understand it is that the surgery itself can cause scar tissue buildup and aggravate the area the surgery aims to relieve.
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Re: 1 year anniversary of IT band syndrome! [Triagain3] [ In reply to ]
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I can't be positive, but I do often check to make sure the correct muscle is firing yes.

One thing that I may have an issue with is I've noticed I ride my bike a bit crooked. I lean to the right. I'm sure this alone could be a factor and make my hips do funny things and therefore lead to issues that flare up running.

It was worse last year. I could feel it on the bike quite often, but never painful. Running got to be impossible.

This year very rarely I even feel it on the bike. And I've never had total lockup running.

So maybe I've gotten somewhere, but just when I feel like I'm ahead of it I have a bad run (like today). It sucks....real bad.

And yup unfortunately I sit a lot at work, but standing is hard as I'm so tired from working out so hard!
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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In addition to strengthening and stretching and watching your form, I recommend investing in a good bike fit.
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Re: 1 year anniversary of IT band syndrome! [littlenorm] [ In reply to ]
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I did both retul fits both road and TT bike about 2 months ago for this exact reason. We changed exactly nothing on either bike. Which was good and bad.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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At least you can rule out your bike fit as the source of the issue.
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Re: 1 year anniversary of IT band syndrome! [littlenorm] [ In reply to ]
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Agreed. I still think my bike posture could be an issue...or the issue. Leaning to the right has to have some consequences. As a result I've tried to focus more on this riding the road bike and it's less of an issue, but still an issue on the TT bike. Less of an issue due to being forced to ride a straight ahead saddle and symmetrical pads. I still find myself leaning right on the TT bike though.

Trust me I've tried to leave no stone unturned....but still hoping maybe someone has a little nugget for me that can help fix this problem. Thanks.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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cmscat50 wrote:

I am so frustrated with this I have considered quitting running after this IM. I just hope I can get to the IM in one piece and can actually run the marathon!

The single best thing you can do to help your IT band in the long run (no pun intended) is to not race your IM. You can barely run 20 mile weeks now and you know your bike form is off...think about the cumulative effects of 112 bike followed by 26 mile run. What may be an aggravated IT now may develop into a full blown strain or tear after all of that running and biking. I had plantar fasciitis for over 7 years with multiple surgeries and stints of PT and the single biggest factor that prevented it from getting better was my own eagerness to return to running. Each time I'd start running a little too soon and then ignore the signs that it wasn't healed. Take a few months off now and stop running all together or risk an even worse injury that could take years to heal. Just try not to end up like myself and others on here who have squandered years of training because we were impatient with our bodies.

"One does not discover new lands without consenting to lose sight of the shore for a very long time."
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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cmscat50 wrote:
Agreed. I still think my bike posture could be an issue...or the issue. Leaning to the right has to have some consequences. As a result I've tried to focus more on this riding the road bike and it's less of an issue, but still an issue on the TT bike. Less of an issue due to being forced to ride a straight ahead saddle and symmetrical pads. I still find myself leaning right on the TT bike though.

Trust me I've tried to leave no stone unturned....but still hoping maybe someone has a little nugget for me that can help fix this problem. Thanks.

For my husband, it helped tremendously to back off on bike intensity and to spin at higher RPMs. When he finally gave in and did this, his pain when running immediately lessened. He wasn't convinced as he said that the IT never hurts when riding. So I suggested he go back to his old habits for a day. Sure enough the IT flared up again.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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Have you tried checking the TFL for myofascial trigger points? This can sometimes inhibit how the IT band is "gliding," so to speak, over the surrounding muscles. With a weak glute med (before you began PT, strengthening exercises, etc.) the TFL may have gotten overworked while compensating during hip abduction. Similarly, the glute max also has fibers that insert on the IT band so general strengthening of the hip extensors may help relieve tension as well.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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Very annoying injury. The only thing that works for me is stretching glutes/hips etc, but one stretch in particular worked wonders: laying on your back, bring you leg across your body and with a stretchy band or rope around your ankle or foot, pull (softly) with your arms with leg extended as much as possible towards your upper body keeping your back against the floor.

hope this helps
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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I had this (IT Band issued) for about six months, did all the stretching, PT, ect and nothing seemed to work. Switched to an ISM saddle and started going to a chiropractor for lower back adjustment. I was noticeably better within two weeks and pain was totally gone in about four.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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I had the same issue from late Sept 2014 until July 2015. It started a week after IM Chatt. I did everything as said above...PT, strengthening, massage, ART etc. Had a repeat scan done and they thought I might have a Plica band that folded up underneath he knee. I opted for surgery in July 2015. They didn't find a Plica or anything else significant, the surgeon just cleaned up some rough spots. It's been a long journey back but I'm consistently running 40+ mpw and cycling 200+ pain free. I don't know if it was the time off or what. If you wan't to continue with the sport maybe consider finding a surgeon who will go in and just try to clean up the knee. Good luck and don't give up on the sport just yet.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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What all did your PT consist of? Just strengthening and Stretching? If you have not tried it yet, you may want to consider something along the lines of Astym, Graston, or Dry Needling. Another option if you have not tried it could be getting a really good running gait analysis from someone who specializes in running injuries to determine if there is a bio-mechanical or gait issue that is causing the IT Band to continue to be aggravated.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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I've battled IT band issues for 18 months, 4 PT offices and it sounds like you've done the right things (PT, & Bike Fit). A couple of people have mentioned some stretching (hips)- do you stretch regularly? Also have you had a Run/Gait analysis by a run coach. You could be in the wrong shoes, running on a sloped surface and there may be a 'hitch in your giddyup' when running.

in addition to the video i'd also add Box Jumps, and core strengthening drills.
If you can only run short distances do it on hills to get stronger and focus on biomechanics.

Happy Training!
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Re: 1 year anniversary of IT band syndrome! [ohio_tri_guy] [ In reply to ]
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PT has consisted of fascia manipulation. I may go try some more traditional PT.

The question is how much can a guy spend time and money wise? Seriously it can become thousands in a blink.

I've been running exclusively in Hokas. I am not sure if it could be the shoes. I'm guessing Hokas are not a support shoe. I've gotten away with minimalist shoes my entire life so far, but at 38 maybe it's time to actually see a shoe shop that can do a running analysis and put me in the correct type of shoe. Being a runner my entire life I've just never had injury issues so have bought just any shoe.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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do you heelstrike? ITBS is more common in heelstrikers

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: I am a PhD, not a medical doctor. The closest I get to surgery is topology.
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Re: 1 year anniversary of IT band syndrome! [tigerchik] [ In reply to ]
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Absolutely. I've been a runner my entire life. I've run with one runner that was a forefoot striker and it was my college coach
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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Have you ever tried a post on your sockliner under your 1st metatarsal? If your foot rotates inwards at forefoot contact during your gait cycle, this can stress the IT. Try gluing or taping something like a piece of cardboard about 3mm thick, maybe 3" long and 1" wide under your sockliner under your first met and behind your big toe. See if it helps when you run.
And as you know, glute and core strength are important in not allowing your hip to drop.
Also all that painful rolling and massage are probably a good thing.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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Suffered for almost a year with the same thing. I couldn't run a mile with pain.Went to three doctors and the best was a cortisone injection and a waste of time PT. I went the Ironman Institue in Houston and they were worse - just some waste of time exercises. One doctor wanted to do surgery. I found I guy in Houston that is a muscular massage therapist that works on professional athletes and body builders and he knew exactly what to do. I cried for an hour while he crammed 6 months of PT into one session. He used a wooden mallet to stretch out the IT band from my hip to the knee on both legs. I was able to run a half marathon the in two weeks. I've continued to use the roller and haven't had ANY problems since then - that was two years ago.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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I can't add much to this discussion but this:

it's absolutely possible to run and ride and do strength training with compensatory muscles rather than the optimal firing pattern for healthy movement. The longer you move in the same (bad) way, the further ingrained the bad pattern will become.

If this is your problem, you need to strip back to basics and get every one of your hip/ab/ham muscles a) switched on
b) firing automatically through the gate cycle. Lots of good exercises mentioned above but they need to be put together and progressed by a physio who really knows their stuff.

For me this meant 1.5+ hours of floor/weighted exercises + treadmill at steep incline every other day. I'm six months in and maybe halfway there. It takes a long time to redraw your movement map, especially to be reliable under fatigue and stress.

My advice would be to get through the IM if you can, then dedicate the following year to a total overhaul.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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I struggled with this for 2.5 years. I got the R8 roller, within a week I could feel a noticeable difference. It's kinda pricy but worthe it as I am now running in good form again.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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I was so frustrated, just like you. And I found the magic fix. Actually, a local pro triathlete/coach showed me this. From a previous response:

nickwhite wrote:
If I were you, I'd get some mini-bands and start doing side steps 3x a day. Also do hip bridges 3x daily. Strengthening the muscles these exercises target has cured me and a number of my friends. I had ITB pretty gnarly beside the knee, and also in my hip, and these 2 exercises saved me. I also started paying attention to my run cadence, attempting soft steps, and 90-steps-per-foot per minute cadence. If you are diligent, and don't keep irritating your IT-Band, I can see you racing the Ironman totally pain-free.

Video:


Bands (get the black ones):
http://smile.amazon.com/dp/B01AWUUBXS

(hint: Take your shoes off. Pulling the bands over shoes creates tiny nicks which cause the bands to rip)

Video, hip-ups. You should hold for 10-seconds, doing 20 reps:

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Re: 1 year anniversary of IT band syndrome! [tigerchik] [ In reply to ]
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tigerchik wrote:
do you heelstrike? ITBS is more common in heelstrikers

+1

When I was having IT band issues, my PT gave me a running analysis. One of the things he pointed out was that I was a heel striker. Now, the problem wasn't heel striking, per se. The problem was that heel strikers (myself included) were more likely to be overstriding slightly and hitting the ground with a too-straight leg. Mine was hitting the ground with 8 degree and 15 degree angles when they should have been bent to at least 20 degrees on impact. In my case, correcting my form wasn't too terribly difficult. He had me practice running at a slightly higher cadence (178 smp vs. 172 spm), and I automatically moved to a forefoot strike (with a much better angle of impact as a result). Three to four weeks of incredibly sore calves later, and I was running with a forefoot strike even on my slowest runs.

That being said, not everyone needs to be a forefoot striker. But since you are a heel striker, it may be worth it to either get a running analysis done or just have a buddy video you while running so you can see the angle of your leg on impact.
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Re: 1 year anniversary of IT band syndrome! [ In reply to ]
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Hi all,
I am on at least 3 years of chronic hamstring issues and on/off IT band stuff. I attempted to run through the hamstring injury and that only made it worse and created a neuro pattern of chronic pain that has been hard to undo. At one point while battling hamstring I injured my back and was not able to run for about 3 months +-. Back got better but hamstring injury remained. An MRI revealed chronic inflammation so no news there. I have been through the drill of seeing about a dozen PT's, chiros, sports doctors. My current PT is number 13 and was the first to finally get to the root of the problem (lower back, SI joint, etc.....). I also worked with a run form coach who is also a PT. Lately I have been getting Graston and dry needling done on it. Laser, orthodics and manual manipulation have helped as well.

I would bail on the IM if you want to be competitive on race day. If you want to just 'tour' the race and don't mind being slower and in pain then go for it.

I have been there.....good luck!
Kat Kong
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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I would strongly recommend you try another shoe. Hookahs wrecked my knees. It took me over a year to recover after I stopped wearing Hokas.
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Re: 1 year anniversary of IT band syndrome! [jfhdvm] [ In reply to ]
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What shoes are you currently wearing?
thanks.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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There is a thing left to try. I had chronic issues that were moderate but little did I know that it was not normal to have IT bands the way I had them. Wife talked me into prescription, custom orthotics for running and I also added less expensive Sole orthotics into my cycling shoes. Combined result with daily rolling, stretching and gluteus/hips strength really allowed me to run with no issues. It is worth a try. I resisted at first.
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]
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cmscat50 wrote:
Agreed. I still think my bike posture could be an issue...or the issue. Leaning to the right has to have some consequences. As a result I've tried to focus more on this riding the road bike and it's less of an issue, but still an issue on the TT bike. Less of an issue due to being forced to ride a straight ahead saddle and symmetrical pads. I still find myself leaning right on the TT bike though.

Trust me I've tried to leave no stone unturned....but still hoping maybe someone has a little nugget for me that can help fix this problem. Thanks.



There is no good posture in biking, it's all bad for posture. Biking is kinda like sitting at a desk and cycling your legs. Then go sit at a desk some more.

All three sports require time in regular rehab work otherwise you'll end up hitting a stop button somewhere. IM training distances are so long - at the cost of rehab work, not for me.

Anyway if the tissues are too far gone Gunn IMS therapy has really helped turn the corner for my thrashed body. I go 1-2x per month as we are working through a lot of trouble spots! This is the university site, you'd have to locate a practitioner in your area.
>http://ubcgunnims.com/

Training Tweets: https://twitter.com/Jagersport_com
FM Sports: http://www.jagersport.com/
Last edited by: SharkFM: Aug 1, 16 11:36
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