I have had ITBS for some time now, it started with my right leg. I got ART therapy, switched to cushioned shoes as I believe I supinate, Ice, stretching, foam roller. I finally got rid of it and thought I was in hog heaven. But last March it came back in my left leg. I got two cortizone shots as I had the Kona 1/2 Ironman coming up and they did not help, I stopped running about 1 month before the event and made it through the race with lots of Advil. I have not run now in three months and my problem has not gone away. And at times just after walking I can even feel a small amount of soreness in my right leg. I have tried accupunture, ART, shoes, Ice, Foam Roller, Maylene’s strenthening video. I have heard that orthotics are not the way to go, however has anyone had any relief from them that supinates?
I know this goes against the general thoughts on this board but orthodics eliminated ITBS for me, nearly over night. I ran in the orthodics for about 4-6 months and concentrated on improving my form. I’ve since moved away from the custom orthodics (still use superfeet inserts) and am running more miles with no problems. I did get some aches in other parts of my legs when I began using the orthodics, but nothing nearly as major at the ITBS problem I was having. I do not supinate.
I still use the foam roller before all of my longer runs and whenever else I remember to, and I swear by the thing. I know many good athletes who have used orthodics to get rid of ITBS. It may not be the best long term solution but it can work and it a lot safer than cortisone IMO.
Have to second the TP Massage Ball. Greatest thing since sliced bread. Do what Cassidy tells you in his literature, improve your form (which is what the TP system allows you to do) and you will be pleasantly surprised. I have been pain free since following the program.
I would not have believed it, if my buddy would not have come back from IMLP and basically insisted that I try the product. He was suffering from foot problems. Now I don’t go a day without using the darn thing.
Orthodics helped me recover from ITBS. I am also working on technique to wean myself off of them, but they really were a life saver…
A suggestion- if you don’t want to invest in custom made orthodics, you can get the superfeet molded to your foot. I found this service a local hiking shop. It was much better than the store bought kind.
would the stick (the happy roller massage thing sold in running stores) or the foam roller work as well? they seem easier to use (and , well, cheaper!). I will invest in it if you really really swear by it!
Thanks, I’ve used this thread too! And for all that have answered my other thread, I’m not running in my half this weekend-only swimming and biking!!! no running for this turtle except in the pool. I’m also getting my bike re-looked at this weekend, something else you may want to consider, since cycling can also cause the problem.
The Stick is in my ITBS tool bag. Its useful. It will not get at the deep stuff completely but it will help prevent reoccurrence. It’s also good for finding trouble spots. I would recommend it.
My success at overcoming ITBS, took a year, was helped by:
Custom Orthotics: still wearing them, 2 yrs and counting
Deep-tissue work: ART, tennis or ball-baseball, this was the most hurtful and the most helpful. Adjunct work with the Stick
Ice after any run whether I had symptoms or not
Closed chain exercises: Longer term fix in my estimation.
Stretching: Never seemed to help much but its in the drill
Toughest part was to stop running 2-3 weeks at a time. Even today if I get a “twinge” I stop, walk it in, and pull out all the above tools.
I wanted to stay away from orthotics from what I have read here on slowtwitch, although I fell I might need them. Can you use orthotics and still land on your fore foot? I would think this would be fine… I am alos in the process of strenghening my legs.
Orthodics shouldn’t affect wear you strike at all. The podiatrist I used, in the SF Bay Area, is a BadWater Ultra Veteran and uber endurance athlete and a running coach. He coached me on improving my footstrike and running form and minimized my orthodics as I progressed.
Becoming a better runner, form wise, and using orthodics are not mutually exclusive.
Dr. David Hannaford. 415-499-8000. It took a while to get in to see him but was very helpful. The orthodics weren’t cheap (I don’t remember how much) but all follow up visits were free for a year. He is pretty linked into the local running scene here in Marin.
I have a similar issue that developed during and training for an IM. Gets real painful pretty deep into a long run then goes away if you stop and walk.
In addition to having the proper shoes, there may be some sort of other imbalance that could be causing your problem. I decided on a PT vs. a chiropractor and actually just saw the PT today. BTW, what is ART? After about 45 minutes of tests, he pointed out and adjusted a tilted pelvis and also found some muscle imbalances causing over compensation. He recommended some specific strengthening exercises in addition to what I am already doing. The next session we are going to video tape my running to see if anything else is going on that needs to be corrected. Anyway, it is worth checking out and finding a PT that caters to athletes.
He built the orthodics I used onto over the counter “superfeet” so they were significantly less expensive. I have also moved away from orthodics since becoming more of a front foot striker. They were very helpful though in getting over a miserable few months with ITB problems.
I have the same ITBS problems it just started the couple of weeks. I have Saucony Omni Grids. What is wrong with the Saucony shoe? Just wondering. I change for Mizuno to a Saucony.
I do 3 types, they approximate doing one-legged squats. I forget their proper names but will try to describe them. These exercises require about a 6" step. My porch sits above my driveway a little higher than this so its perfect.
Step-up, just like it sounds, place one foot on the upper surface and step-up, using only the leg muscles of the foot planted on the upper surface, then slowly return back to the starting position but do not touch the ground with the other leg, press up again, repeat. Important to keep ankle-knee-hip in alignment. I work it up to 50 reps…it takes awhile. You may need to stabilize by touching a chair or something to keep your balance. The goal would be to do it unaided.
Step-down, just the reverse of the step-up. Do not touch the ground/lower level with the uninvolved leg.
Side-step down. You’ll rotate your position 90 degrees from either #1 or 2 so the inside of your left foot, for example, runs along the edge of the upper surface. It’s a dip move, you want to keep shoulders and hips parallel and sit into the squat lowering the right leg to just above the surface of the lower level, press up, repeat.
On all of these you don’t want the knee to go over the toes, if you do your not squatting quite right, you’ll need to pay attention to “sitting.” Technique is important, speed is not. I think the first time I did these I got 20 in. Now I do 50 reps x3. I noticed on the itb leg the leg wanted to track inward which is what the ITB is supposed to work against so mine was obviously weak. Its kind of boring but effective. Hope that explains it.
