ITB Running Injury
Discussion
Bit of a back story... I am hoping to run a Marathon in April, I started training in September time and was running 3 x 10km during the week (approx 50 mins over very hilly terrain) and then a longer run at weekends. I had no problems or injuries and was feeling pretty confident for the marathon. During the weekend runs I had built up from 10km to 16km and was looking to extend my distances. For my birthday in November I got a new pair of Asics trainers, similar to the ones I had been running in.
Feeling confident and wearing my new shoes, I went for a 20 km run. I didn't have any major problems during the run, just the some aches which I put down to the distance. The next day, when going up or down the stairs I was in absolute agony, with a very sharp pain in my left knee. I rested for a week and then went running again, as the pain had gone. About 2km in to the run, the sharp pain came back, so I stopped and walked home. I should note that I switched to my old pair of trainers for this run and haven't switched back since, just to be on the safe side.
I then went to a physio who identified the cause of the pain as ITB friction. They did ultrasound and gave me some stretches to do as all of my leg and hip muscles were very tight. They also gave me a foam roller and some exercises to do with that. Physio told me to rest 10 days, do the stretches and exercises each night and then try going for a run. About 1.5 km in, the pain came back
So I stopped and walked home.
Another trip to the physio (now nearly 4 weeks since the 20km run), more ultrasound, massage and more stretches. I was advised to rest until after Christmas and booked another appointment for just after Christmas.
Following this appointment I was advised to start running again, just 1km to start and building up a little (1-2km) at a time, stretching properly before running. Yesterday, I ran 1km no problems, so today tried 2km. However, 1.5km, again I have the same bloody problem! Just went downstairs and I think it's as painful as it's ever been and this is 6 weeks on!
There's a lot of knowledge on PH, just after some advise - Have any of you had the same injury? How did you overcome it? I'm looking very doubtful for the marathon at this rate and it's incredibly frustrating!
Feeling confident and wearing my new shoes, I went for a 20 km run. I didn't have any major problems during the run, just the some aches which I put down to the distance. The next day, when going up or down the stairs I was in absolute agony, with a very sharp pain in my left knee. I rested for a week and then went running again, as the pain had gone. About 2km in to the run, the sharp pain came back, so I stopped and walked home. I should note that I switched to my old pair of trainers for this run and haven't switched back since, just to be on the safe side.
I then went to a physio who identified the cause of the pain as ITB friction. They did ultrasound and gave me some stretches to do as all of my leg and hip muscles were very tight. They also gave me a foam roller and some exercises to do with that. Physio told me to rest 10 days, do the stretches and exercises each night and then try going for a run. About 1.5 km in, the pain came back
So I stopped and walked home.Another trip to the physio (now nearly 4 weeks since the 20km run), more ultrasound, massage and more stretches. I was advised to rest until after Christmas and booked another appointment for just after Christmas.
Following this appointment I was advised to start running again, just 1km to start and building up a little (1-2km) at a time, stretching properly before running. Yesterday, I ran 1km no problems, so today tried 2km. However, 1.5km, again I have the same bloody problem! Just went downstairs and I think it's as painful as it's ever been and this is 6 weeks on!
There's a lot of knowledge on PH, just after some advise - Have any of you had the same injury? How did you overcome it? I'm looking very doubtful for the marathon at this rate and it's incredibly frustrating!
king horrible, go see the physio and get the exercises suited to your injury. A combination of physio, stretches, foam rolling and lunges with weights seems to have sorted this for now. Physio thinks that tight hip abductors caused the ITB problems. I've been doing a lot of stretches and exercises involving them. I've been out running 3 times this week, slowly building up distance with no problems so far!
Unfortunately I've now only got 10 weeks to get ready for the marathon, having not run since mid November! It's going to be very tough!
Unfortunately I've now only got 10 weeks to get ready for the marathon, having not run since mid November! It's going to be very tough!
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