Itb syndrome after long runs

Triathlon Forum
1

Has anyone figured out the best way to stretch the IT band after

its irritated? I am going for my 3rd marathon in Houston, and after my 20 miler

yesterday its back again. Every long run does this!!!

                                                      Thanks
2

http://forum.slowtwitch.com/gforum.cgi?do=search_results&search_forum=forum_1&search_type=AND&search_string=ITBS
.

3

Yoga is really good - there’s something called swan pose that is great for the IT Band. Also, ankle to knee pose and anything for the hips and hamstrings.

And those foam rolling pin things - don’t know if you’ve seen them - they’ve got them at my gym and if you lay on one and let it roll down the side of your thigh it’s unbelievably painful, but supposed to help the IT Band.

4

Go see a run mechanics/PT immediately. You’re not solving the problem, you’re just treating the symptoms. You can stretch all you like (as I did for over a year) and minimize the pain, but you won’t get rid of it until solve the biomechanical issue that’s causing the ITB to flare in the first place.

It can be a quick fix, if you find the source. In my case, orthotics solved the problem almost instantly, and I was running high mileage within a few days.

5

I have also fought this off and on for years. I love the foam roller (actually have one that is foam over plastic so it is indestructible). I roll out after ALL long runs and feel that I am starting with fresh legs the next day. As far as the IT Band syndrome problem, mine always hurts above my left hip. I’ve been told I have a leg length discrepancy and have pelvic xrays to prove it–sort of. In actuality, I have a really strong right hip musculature with a really tight hip joint and have the exact opposite on the left side. The combination of weaker muscles and too much ROM have combined to create this problem for me.

What has helped??? I do yoga at least once a week, use the foam roller and actively work on strengthening the left hip musculature (for adduction, abduction, flexion and extension) as well as pelvic lifts. This has helped the most. It flared up on my first Spring marathon and I had to walk after 16 miles. It flared up on my second Spring marathon 3 weeks later but I was able to run though it for 2 miles, then it disappeared–I ran a PR of 3:14 and am going to Boston. It did not flare up for any of my IT or HIM tri last Summer. For me, hills really set it off. I can actually feel a tendon slipping over and back across my greater trochanter on my left (painful) side that I do not feel on the right.

I have been to PT/Chiropractor, had ART and massages, and shoe inserts. Building the musculature was the big improvement. The foam roller is awesome for general recovery.

Good luck, Brian

6

I agree with the posters who say they have had results with the foam roller and with yoga. Both solved the problem for me! Plus, getting the right shoes. However, once you get the roller there is a very specific way to roll on it. Best to hire a PT or exercise physiologist familiar with IT band problems, who can show you how to roll, and which stretches or yoga exercises to do. Mine had me add some exercises to strengthen my abs and hip abductors - on the theory that an IT band injury can result from having an imbalance of strong versus weak muscles (e.g. strong quads, weak abductors).

Also, it’s very important not to increase your training load too much in any one run. That means: gradual increase of distance; speed; or running downhill. I successfully trained for a half-marathon without causing my IT to flare up, by adding distance/speed VERY gradually. Three weeks afterwards, I blew my IT by doing an 8-mile trail run that involved too much downhill. I was out for 4 months. Lesson learned!

Good luck!