Lately I’ve been getting some major tightness in my it band on the left leg. I normally run in neutral shoes, but looking at the wear of my latest kinvara its more worn on the inside. This usually suggests over pronation. I’m not sure if this would cause it band issues or if its something else. My TFL and glutes are also tight. Any suggestions?
I’m pretty sure overpronation can cause (or at least be correlated with) IT band issues – that seemed to be the case for me. Thankfully what helped me is just extensive, consistent stretching of the IT band, and easing into running instead of ramping up the distance really quickly. That second one is probably not very common – in my case, I don’t really run at all in training, but once in a while I get talked into signing up for a race last minute :).
Over pronation can definitely cause IT band issues. For some people a simple switch to a shoe with some medial support does the trick. Maybe check out the Saucony Mirage as it is very similar to the Kinvra but with a bit of support.
However, your other comments make me think you need to address the cause. Weeks hips and glutes. Strengthen your glutes and either get on the abductor machine at the gym or do the laying on your side leg lifts Jane Fonda style.
Plus get a foam roller and roll the crap out of the side of your leg.
I do foam roll. I’m almost thinking the weak hips are the majority of the problem. But I’m real curious about the shoe thing
Do sidesteps with mini bands to get your hips strong. I get the bands a performbetter.com and they’re pretty cheap. Get some black ones. After a short program of doing the bands maybe 4x20 steps every day, you’ll be ITB problem free. All the foam rolling in the world can’t do for you what strong hips can. Hip ups are also a good exercise to do in tandem with the side steps to strengthen the glutes. Good luck! This is how I kicked (and have kept it kicked!) my severe ITB issues.
I already have a band, But I never used it. I will try it out and see if that helps.
Here’s a really useful circuit for rehapbing the ITB. It also doubles as a strength set for preventing ITB problems. My partner had an ITB injury last year and this really helped her get out of it, and stop it recurring.
http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/
Yes, weak hips/glutes are almost always related to IT band issues, but so can over pronation.
A shoe like the Mirage might help and probably can’t hurt. It’s not like you’re jumping into an overbuilt motion control shoe, the Mirage has some medial support but is definitely at the lighter, lower support, end of the spectrum.
Years ago when I was running 20mpw or so a switch to a shoe with some support solved my IT band issues. Years later, when my mileage was closer to 40-50mpw, despite still wearing a support shoe, the issues reappaeared. At that time I started a routine of abductor and glute strengthening and that has kept it at bay as my mileage has gone up to 70mpw.
I recovered from severe ITB. My previous shoes had custom orthotics which made it much worse. A stability shoe will more than likely increase the likely hood of ITB in most people, as it treats the symptom not the cause and makes your feet weaker -FACT.
I also use Kinvara and its a great shoe, a flexible neutral shoe has been proven to increase foot strength and reduce many running related injuries. A Comment below saying his ITB returned a while later even while still using the supported shoes makes sense.
ITB is usually caused by an inbalance of strength or flexibility from one leg to the other.
Have a look through this site: http://www.lynosport.co.za/the-lyno-method/
My TFL and glutes are also tight. Any suggestions?
Bingo. They pull on the ITB. Technically, the ITB is an extension of the TFL and glutes, IIRC. You cannot have a flexible ITB and tight TFL/glutes. When you pull on one, you pull on all.
In my opinion, if you cannot adduct your leg 90* relative to your torso, your ITB is not flexible enough to prevent injury from endurance sport.
Stretching and rolling will help it feel better but it wont solve the problem. As others have said, strengthen the hips and glutes. There are lots of videos on the net of exercises. Deadlifts and squats work well as does single leg stability training. Ive been standing on one leg using a half ball, trying to keep the knee as steady as possible. Ive found that this has really strengthened the knee as well, and has stopped a lot side to side movement while cycling. Its a problem that can be fixed and managed, you just have to keep on top of it.
Single leg squats. Cheap (ie free), can be done anywhere and for me worked at getting some needed strength and stability into my hips. If you can’t do one without a wobbly knee and tipping over, you are weak in the hips.
Here’s a really useful circuit for rehapbing the ITB. It also doubles as a strength set for preventing ITB problems. My partner had an ITB injury last year and this really helped her get out of it, and stop it recurring.
http://strengthrunning.com/...video-demonstration/
This^^^. I developed left leg ITBS last June training hard for a HM PR and 2 weeks before it knocked me off the race such that I had to push it to this year. The above link along with foam rolling and stretching at least 3-4 times a week cleared it and I no longer need an ITB strap or ITBS pain.
i would agree with the comments on weak hips and glutes and the imbalance issues. i have had several bouts of this in the past; however, after i spent some time addressing my tight, weak glutes and hip issues i have had no issues since. i also switched from neutral shoes to shoes with slight support, but that will not solve the problem. IT band issues are no fun and can hit hard and get you off track very quickly so don’t mess with this. take some time to address your issues with exercises (the video sent by another ST’er looks very good) and do some of these exercises before you run. too many runners do not warm up/loosen up correctly before running - 5-10 min pre-run is well spent time - prevents many injuries and helps get the max out of each workout. hope this helps.
Here is something I put together I call it BEATING THE BAND hope it helps.
Overpronation can cause ITBS. But is the overpronation from a diving ankle or a collapsing arch? If ankle, then run in shoes with posting or support. If from the arch, then get a good dynamic arch supportive insert and run in neutral shoes. Too many times runners are put right into supportive shoes when the problem is better solved with an arch support.
If you want help diagnosing this, PM me. I’ll do an assessment via video and if it’s arch I can get you the right footbeds to solve that part of it. Rolling and working on Hammy, TFL, and Quad tension is also required.
Over pronation can definitely cause IT band issues. For some people a simple switch to a shoe with some medial support does the trick. Maybe check out the Saucony Mirage as it is very similar to the Kinvra but with a bit of support.
However, your other comments make me think you need to address the cause. Weeks hips and glutes. Strengthen your glutes and either get on the abductor machine at the gym or do the laying on your side leg lifts Jane Fonda style.
Plus get a foam roller and roll the crap out of the side of your leg.
There’s your answer.
Thanks for posting that link SPROSCIA - it’s bookmarked for later this evening to work on some of the exercises.
I’ve just recently started suffering for some ITB-like symptoms - except my knee is also very sore to walk on today after a track session that I had to pull out off last night. I’m led to believe that ITB usually subsides and only returns when running.
You are correct, usually a very reproducible time into a run but as I mentioned in the article severe cases can even be bothersome with ascending/descending stairs as well.
Both little and excessive pronation can be factors, but my impression is that ITB usually is form/technique related. Three factors especially: 1) low stride frequency; 2) too little flex in the knee at landing; 3) pronounced heel striking.