My tight hips are causing my IT band pain - help?

Triathlon Forum
1

I have a history of IT band issues. I’ve been good so far this season in keeping it loose. I recently had a larger volume week and the pain is beginning to return. It seems like it’s originating in my (very tight) hips.

Do you have a favorite stretch to open and loosen the front of the hips? Especially the area just under where your pocket opens on a pair of jeans. It may be the tensor fascia lata.

Thanks in advance. My entire season was ruined last summer by a July IT Band injury. I’m already super nervous :frowning:

2

This has helped me.

http://triathlon.competitor.com/2011/12/training/your-best-10-minute-run-warmup_45285

3

couldn’t open the video that the previous slowtwicher posted, but i’d bet it’s good.

i had several bouts of this as well and i finally broke down and went to therapy. i also had very tight hips and tight hamstrings. we spent a lot of time stretching my hammies as well as my hips. the therapist also did some heavy-duty graston techniques on my knee and hammies to break up the scar tissue i had there. i would work on that.

by the way, this whole time i was not running; however, that was because i had severe knee pain that felt like a knife being stabbed into my knee every time i landed on that leg - i am not sure how bad yours is, but you might want to at least cut back a tad on the running while you do this. i know it’s difficult to hear that and even harder to actually do, but i am glad that i did because i am a healthier athlete and stronger for this time that i spent getting myself straightened out physiologically.

we also spent time talking about pre-run warmups (which i had not been doing at all) once i started running again. we came up with a routine that consisted of some BW lunges, over-exaggerated running form, squats, etc. the main thought process was to engage the muscles that were needed in running before i started pounding away at the pavement such as the quads, calves, hammies, and (the most imprtant for me) my gluteus muscles - yes my butt.

now that i’ve got everything figured out i am perfectly fine…well, unless you ask my wife. i also suffered from some pretty severe plantar fasciitis and these routines helped clear that up as well. there are countless exercises online that can help with stretching as well as pre-run warmups. hope this helps a little to encourage you. have a good one.

4

Here’s one: http://www.mobilitywod.com/2011/07/episode-281365-runners-legs-and-hip-extension.html

You’ll need a rubberband… a big rubberband.

5

that rubber-band would make an awesome slingshot
.

6

Rodney Yee (sp?) Yoga video is awesome for opening up the hips

Also, foam rolling is great for hips and ITB

both of these have helped me tremendously.

7

Not if it slaps back into the “danger” zone… so I’ve heard/read.

8

I have been using this stretching sequence as well. Has helped me even mid run if I feel it start to tighten up, I will stop and go through this for a minute and feel great the rest of the run.

http://www.youtube.com/watch?v=JBHzXF-mVjY

9

+1 on the foam roller - from knee to above gluts. Yoga pigeon pose is great for hips too.

10

The site this is garbage, but they do a great job of describing Joe Defranco’s “Agile 8” - it’s a great series of movements that is great for loosening up all of the musculature around your hips. It’s on of the things that I’ll do with all of my clients before any session (whether it’s S/B/R or a gym session):
http://leanbodiesconsulting.com/blog/joe-defrancos-agile-eight-lower-body-warm-up-/. You’ve got to remember the hip functioning is a combination of >20 muscles, so just targeting one may contribute to imbalances. There’s no Youtube video of my favourite one, so I’ll post one later tonight hopefully, but for now the Agile 8 is a great approach.

11

Foam roll and then foam roll some more…maybe use a muscle stick as well. I place one knee on the ground (right knee) and then take my left and bend it like I am going to sit “Indian” style. By pushing my left knee down, I get a mother of a stretch in the hip. Switch sides. I also pigeon toe my right foot while standing, then rotate my left leg and toe touch as far to the right as I can. This stretches out the hip…reverse sides. I do 20 each side for 2 sets…

12

Clearly you need to focus on loosening the hips and ITB. the ITB is a thick and fibrous connective tissue and rolling it out really helps to loosen it up.

13

Yoga - “pigeon” realy loosened up my hips. But start slowly. I did strain something once by pushing too far.
http://search.yahoo.com/search?p=yoga+pigeon&ei=utf-8&fr=b2ie7

14

All of the posts so far have been helpful, but one thing that I’ve found is that many athletes overlook the psoas. Basically, this bundle of muscles keeps your torso from flying off your legs. When your psoas is tight your hips tend to get out of alignment and everything from there downward is screwed. Bad posture, hunching over a computer, or even a highly aggressive aero position can contribute to psoas tightness.

Use the Trigger Point ball to release the psoas as in the video below, then do the hip openers/rolling recommended above and it will go a long way to helping you train injury free.

http://www.youtube.com/watch?v=iGfOTjFTi0M

-Joey

15

Is that the hawaii guy who use to do ballet? If so then yes i strongly suggest his videos for stretching work.

16

I am currently going to pt for that exact reason. The best thing you can do is hip flexor, both sides, quad stretches, release your soaz (sp?) with a base ball, and start doing single leg squats to gain power in you gluts. Foam rolling helps, but is not the key to success.

I was told to keep running, but no more than 30 minutes, flat and slow. Message me with your email, and I’ll send you the exact routine I was put on.

Good luck

17

I’ve dealt with this for a few years, but now seems to be reasonably in check.

First started manifesting as popping in the hip. Bursitis, tight flexors, tight IT, tight TFL, you name it.

Once the hip pain was managed with not running, physical therapy, ART, etc…it seemed to be okay.

Came back a year later, this time as awful pain at the top/outside of the knee. I was sure I had torn meniscus. Turns out it was IT issue, this time manifesting in the knee.

Again, physical therapy work, along with no running, seems to have finally knocked it out. My TFL still gives me a hard time, especially after longer/slower runs, if I’m not diligent with rolling & stretching, but on the whole, it’s much better.

I don’t think that ART/Graston/ultrasound did me any good. What really helped was PT & functional movement therapy. Lots of strengthening, lots of stretching. All sorts of monster walks with rubber bands, controlled lunges, balance boards, step up/downs on blocks, wall washers, etc etc.

That & some really good stretching, combined with a rigorous routine of foam rolling, seems to be the key.

The TFL is a son of a gun though, nearly impossible to stretch!!

18

newb question: What is the TFL and where is it?

19

TFL is essentially where the IT band attaches to the hip (iliac crest)

If you stand both feet facing forward, rotate your right foot in as far as it will go (toes touching your left heel), it’s that big hunk you feel bulging in front of your right hip bone. It handles the external rotation.

If you lie on your side, ass to the wall, and lift your leg up along the wall, that’s the TFL as well.

20

I make a decent living as a personal trainer guiding triathletes away from injury. Add this to your routine and you will have less pain: move and stretch sideways.