IT Band problems

[Alexw88]

Hi Folks,

Does any one on here have problems with there IT Band. I have been putting more distance on my running in preperation for some spartan races I am doing. I had an issue last year with it. Unfortunately it has again reared it's head. It will be fine for 1-2 miles then after that becomes very painfull. The day after walking up stairs is very painful and it is fairly acute certain angles can aggrovate it, with issues continuing after.

Saw a physio a few times alleviated it and gave me some strength exercises. Now my runs are upto 6-8 miles 2-3 times a week after the gym it has gone again. Currently not ran on it for 2 weeks.

Looking at supports any one used an IT band specific one?

[IroningMan]

I would recommend massage - but it may hurt a little.

[Alexw88]

One I have know people to use is a rolling pin down it which is a tad painfull but helps.

[IroningMan]

I use a 6" diameter foam roller - better to have a pukka sports massage from a pro, though.

[Alexw88]

Booked for next Wednesday also uses ultra sound cheers Ironing man.

[Cheib]

IroningMan said:

I use a 6" diameter foam roller - better to have a pukka sports massage from a pro, though.

This.

Start with a polystyrene one and work up to a harder one. Don't go to near to the knee hip joints as that will really hurt.

It will hurt like buggery at first but will do the trick. It needs to hurt though!

If you are in London I can recommend a superb sports massage bloke. Brilliant for that kind of ailment.

[Tebbers]

I had it in both knees, and absolutely tell you exactly what you need to to to fix it!

1. Stretching - of buttocks and the IT band itself. Google for exercises.
2. Strengthening of buttocks - strong buttocks keep your knees in line with your hips and prevent the IT band from being strained. Squats and bridges help with this

[Roger645]

IroningMan said:

I would recommend massage - but it will hurt a lot.

EFA

[IroningMan]

Shhh! Don't tell him!

[myles1972]

I have suffered in the past. A foam roller, as suggested above, is a great help with it. Just deal with it, because it can really affect all the muscles of the upper leg and glutes. I really run using my left more than my right, a technique that I unwittingly picked up from dealing with the ITB issue by just carrying on running.
I can't balance on my right leg very well, and this is due to the quad and glute being 'underdeveloped'.

[Alexw88]

Thanks for the advice guys will try it out

[Chessers]

Hi, I suffered terribly from IT band problems when running marathons many years ago!

The following worked wonders for me:

Sports massage. Very painful, but tremendously effective
Foam roller: Invest in a good one. Again can be painful but really does work
Stretching your glutes: There a lots of these exercises to be found on the web etc


Don't be disheartened in any way, by stretching it out and having massage it will be much less of a problem.

Good luck.

[Alexw88]

Thanks chessers at the physio tomorow to get it sorted
Need a foam roller

[Alexw88]

All been and done guys. One thing that was picked up was a slightly weak glute muscle causing over use of others which as I was increasing my distance has caused alot of the IT band issue so I now have some targeted strenghtening exercises to do fingers crossed.

Need to get ready for spartan race

[Chessers]

Good stuff!

[mrpurple]

Just been recommended by my physio (probs after a hip operation)...my god doesn't it hurt? no pain no gain I suppose?

[Halb]

http://mobilizemephysio.com/?p=220

[NorthDave]

I had issues and saw a physio. I now use a foam roller after exercise but also give it a fair bit of massage in the sauna / bath. If you prod round the thigh to the side of the leg, just above the knee, you can feel the tight bit. Massage this and it helps, me at least.

[captainzep]

I got horrible IT band pain when my running went up to 20 miles/week level.

I didn't even know I had an IT band at the time. Physio gave me some ultrasound, massage, stretches etc. To be honest I've never got up to 20 mile/week running ever since, but neither have I had any further IT band pain -after incorporating more stretches into my warm-down.

Be aware, it's one of the campest stretches.

[goldblum]

That /\/\. If you check YT there are a number of deeper stretches you can do. Most IT band problems start with weak/irritated gluteus minimus/maximus and you can strengthen these with hip abduction exercises, either lying on the floor or using a cable lying/standing.