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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.
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.
Bands (get the black ones):
(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:
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.
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!
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.
Training Tweets: https://twitter.com/Jagersport_com
FM Sports: http://www.jagersport.com/
Truth. And these exercises are not a one time fix, they must become a weekly thing. Preventative PT is what I call my routine. Gotta strengthen the butt.
If you have done all the exercises, running analysis, bikefit, random kitchen sink therapy like balls, needles, rollers, shockwave and whatnot and still not improved by any significant degree: get surgery.
As of 2018 we (physical therapists) still dont know much about wth is causing ITBS, what's going on in the ITB and thus how it's cured in the stubborn cases. And surgery is minimally invasive, fast (we talking 20 minutes here), no rehab required afterwards and very often successful. In fact, I've had it myself after battling it out over a season. Explained to a sports doc what I've been doing to manage it and what he said holds true today as well (6 years later, an eon in PT): If it's therapy resistant, you need surgery. He'd done over 400 ITB Releases with 2-3 patients needing a second surgery for it to be successful. Better track record than most PT's, thats for sure.
Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede