I’ve never had IT Band issues before. I ran the Disney Marathon in January and my IT Band was on fire… I hobbled in the last two miles. That was 2 months ago. I took a month off afterwards, did some aqua jogging, stretching icing…etc. Began to run again 1 mile up to 3 real comfortable. Although I can feel it, it has never hurt. Today I went 5 easy miles and it was on fire again. I walked about 2/3 of a mile to try not too irritate it too much. Any suggestions? I’ve been stretching it and icing it. I have not done the foam roller though. Anyone have any tricks? I was going to do a 1/2 ironman this summer but right now I’m not feeling too positive.
Many threads on this topic…try the foam roller, it works wonders. Until you know the cause of your issue, it will likely continue to be a problem—could be shoes, terrain you’re running, your own physical makeup…lots of potentials that bring about IT.
I’ve wrestled with it on and off for the last 7 years, and I find that if I stray from my stretching and “rolling” protocols, it will rear its ugly head…
It’s not fun, but you can manage it and certainly get to your HIM with no problems.
I have used single leg squats to help strengthen my glutes and adductors.
Find a good physiotherapist in your area, get an assessment and they should be able to straighten you out.
A regular stretching and strengthening routine will go a long way to fix your problem
Andrew
HIP ABDUCTOR STRENGTHENING! I struggled with ITB issues for years and could not run over about 6 miles. I read an article in a medical journal bout how the strength of the hip abductors affects the ITB and running mechanics. I started doing the exercises with pulleys and a band tied around my ankle…in 2 months my issues were gone. and months later ran a marathon. I did NO roller, NO stretching, just strengthening.
Seriously. I developed IT band last fall. The pain persisted for about two weeks. I quit running alltogrther for about 6 weeks.
My self-prescribed rehab included stretching, abductor strengthening, and indoor cycling with Powercranks. After 6 weeks I gradually started running again, and my times have steadily improved. So far I’ve raced a 1/2 marathon and a 15K without any ITB issues.
I’m still doing the vast majority of my cycling with powercranks, and I really do believe that they help develop running fitness without the risk of injury from excessive running.
I’m still doing the vast majority of my cycling with powercranks, and I really do believe that they help develop running fitness without the risk of injury from excessive running.
Strengthening (as per the other posts); Trigger Point’s quad roller (it is more intense, deeper than foam roller - but hurts so good); yoga to open up my hips.
Hip Abductor strength (aka gluteas medias) is currently suspected to be a STRONG correlator to IT band issues from the journal research. Regardless if you decide you start your own stregnth/recovery plan you should make sure that you really have IT band issues and have your knee checked out by a sports doctor.
I’m still doing the vast majority of my cycling with powercranks, and I really do believe that they help develop running fitness without the risk of injury from excessive running.
Which can also be said about cycling in general.
It’s not the same.
Training with Powercranks involves a radical change in cycling technique so that you recruit more muscle groups, such as the hip flexors. You end up with more muscular balance.
Can you avoid the impact of running by doing regular cycling? YES, but won’t get the training benefit that Powercranks provide.
Do you have orthotics? I had the same problem until I got a pair of custom orthotics–I was measured up six ways to Sunday and found that my left leg was a bit shorter than my right. The orthotics eliminated the problem.