In your opinion have orthotics helped you with IT band syndrome? I have tried everything from Foam roller to ART, to strenthening, stretching, ect. Some say to go with no orthotic and a shoe without a built up heel that is very flexible. Have any of you had your ITBS bouts stop with orthotics?
I say this on a regular basis on this board. I wouldn’t be running if it wasn’t for orthodics. When I got them I was not able to run 2 miles w/o the IT locking up. I was back up to 6 mile runs a week after the orthodics. They were a god send. I continued with the therapy and working on my running stride and was able to run a marathon 6 months later without the orthodics. They were a stepping stone that enabled me to run while improving flexiblity, etc.
Also fortunate that my podiatrist is an ultra runner and helps his clients with running form when he is building the orthodics. He will also build on to an over the counter orthodic (superfeet) for about 140 bucks if the 500 dollar orthodics are out of price range, as they were for me.
There are two other triathletes in my small 13 person office, one of whom goes sub 10 IM, the other sub 4:30 half and they both had same experience. I know they don’t work for everybody but if you are desperate it is worth a shot. I’m in Northern California.
ironw,
i do not have orthotics, but i have had chronic issues w/ ITBS over the years. awhile back had my running gait video analyzed by a local P.T. who specializes in working w/ runners/triathletes. he pointed out that i was overstriding and heel striking. in following his recommendation, i spent much of the next year working on landing mid foot which more or less fixed the overstriding issue at the same time and i have not had any ITBS flair-ups since then. not sure if this applies to your situation at all, but wanted to offer it up as another possible extenuating circumstance for the ITBS blues.
I’ve had ITBS on and off for the past 2 years. The last 6 months it got very bad, and I went to a PT who does gait analysis in Reno. In looking at my stride on videotape, she recommended orthotics. I got them just last week, and I’ve already got my mileage up to 7-10 miles with no pain at all.
Definitely do it.
Sheila T. had major ITBS after the 2000 Olympics - couldn’t run without sharp pain for nearly seven months. Finally, we got a video of her at an earlier world cup, used slow and even stop action, and discovered she was over-striding and striking hard on her heels. Later that day, we put her on a treadmill, told her to land mid-to-front foot. She ran for 27 minutes without pain that day, so she converted her stride (it took a couple of weeks before she could do it without thinking) and never had the problem again.
wanted to revive this old thread.
i’ve also been told by a podiatrist that I heel-strike and have kind of a lumbering gait, putting too much strain on my knees. He showed me the video, and everything he told me seemed to make sense. He gave me some “formthotics,” and some instructions on shortening and quickening my gait. In three attempts at running with the orthotics and improved mechanics, the third time after 2 weeks of physiotherapy (2 visits), daily stretching and excercises aimed at alleviating ITBS, I haven’t made it more than 1km without pain.
My ITB problem doesn’t seem to be that bad. I can bike without pain. I can walk all day long, including up and down stairs and hills with no pain.
Is it possible that the orthotics are just not right for me? The only times I have worn them are for the three brief runs.
Another fundamental question: Can someone with relatively high arches be an overpronator? I have seen information suggesting that you can tell whether you overpronate based on flat feet and shoe wear. I don’t pass these flat foot and shoe wear tests, but the podiatrist tells me I overpronate and need medial support. What say you?
Thanks for any input.
Yes, you CAN have a “high arch” foot and “overpronate” It is unsual though in the general context that you are likely referring to
The word pronate is oft misused and misunderstood however as this is a normal part of the gait cycle.
For what it is worth and I’m not a Dr. but have you tried doing single leg squats, isolated leg press and other functional exercises in the gym. Orthotics are needed for some people but IMO are over prescribed. You might just need to stregthen the Glute Medius. Good luck!
Make sure he got you pegged right. I have high arches and it takes a very slow, slow view of it, but I supinate or under pronate. There is a study suggesting more of the runners who had ITBS, might supinate, that foot pronation has nothing to do with it, was not the culprit: nor landing strike or stride. I have had ITBS in both knees before AT THE SAME TIME: I’m a gold club member.
First thing, once you have the inflammation, its not going to go away quickly from stretches, orthotics, etc, stride changes. That tissue on the condyle is swollen: running on it, stretching etc, just keeps it alive. So, you could be NOW doing things correctly but have no idea if that worked for months away.
I wouldn’t run one yard on it unless you had to. The very moment I sense that bastard is coming back on me, I just walk home. I don’t roll the dice with it.
The studies indicated that the best results to ITBS were made by those who did muscle strengthening exercises on the glutes and hip flexors. You need to find out why that band is getting tight and rubbing the condyle. My understanding of it is that the glutes and hip flexors and the band operate to turn your thigh counter clockwise when you run. When the hip flexors get tired or fatigued, the TFL has to do more of the turning. This is why Hip Hikes and exercises which cause you to move your legs outward working the gluteus medius are supposed to help.