1 year anniversary of IT band syndrome!

Jul 19, 16 7:42

Post #1 of 40 (62986 views)

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 ]

Jul 19, 16 7:47

Post #2 of 40 (62972 views)

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.

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 7:49

Post #3 of 40 (62970 views)

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.

Re: 1 year anniversary of IT band syndrome! [Triagain3] [ In reply to ]

Jul 19, 16 7:51

Post #4 of 40 (62963 views)

Follow what?

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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 7:56

Post #5 of 40 (62954 views)

cmscat50 wrote:

Follow what?

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

Sorry, brain fart.

Re: 1 year anniversary of IT band syndrome! [Triagain3] [ In reply to ]

Jul 19, 16 8:01

Post #6 of 40 (62944 views)

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 ]

Jul 19, 16 8:05

Post #7 of 40 (62937 views)

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)

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 8:32

Post #8 of 40 (62907 views)

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

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

SallyShortyPnts

Jul 19, 16 8:46

Post #9 of 40 (62885 views)

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.

DFL > DNF > DNS

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 8:56

Post #10 of 40 (62870 views)

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.

Re: 1 year anniversary of IT band syndrome! [Triagain3] [ In reply to ]

Jul 19, 16 9:18

Post #11 of 40 (62847 views)

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!

Fat Bike Worlds - Race Director
BRF-Apex - Team Manager
Insta: chris.s.apex

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 9:23

Post #12 of 40 (62837 views)

In addition to strengthening and stretching and watching your form, I recommend investing in a good bike fit.

Re: 1 year anniversary of IT band syndrome! [littlenorm] [ In reply to ]

Jul 19, 16 9:36

Post #13 of 40 (62824 views)

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 ]

Jul 19, 16 9:39

Post #14 of 40 (62821 views)

At least you can rule out your bike fit as the source of the issue.

Re: 1 year anniversary of IT band syndrome! [littlenorm] [ In reply to ]

Jul 19, 16 9:42

Post #15 of 40 (62818 views)

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.

Fat Bike Worlds - Race Director
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Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 10:07

Post #16 of 40 (62797 views)

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."

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 10:10

Post #17 of 40 (62792 views)

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.

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 10:53

Post #18 of 40 (62761 views)

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.

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 11:39

Post #19 of 40 (62727 views)

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

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 12:15

Post #20 of 40 (62697 views)

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.

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 13:00

Post #21 of 40 (62663 views)

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.

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 19:45

Post #22 of 40 (62597 views)

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.

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 19, 16 22:37

Post #23 of 40 (62538 views)

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!

Re: 1 year anniversary of IT band syndrome! [ohio_tri_guy] [ In reply to ]

Jul 20, 16 6:00

Post #24 of 40 (62447 views)

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.

Fat Bike Worlds - Race Director
BRF-Apex - Team Manager
Insta: chris.s.apex

Re: 1 year anniversary of IT band syndrome! [cmscat50] [ In reply to ]

Jul 21, 16 16:05

Post #25 of 40 (62342 views)

do you heelstrike? ITBS is more common in heelstrikers

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

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