where to go?
IT-Band Question 4/6/2012 10:54PM Reply | Return to Index | Report Post
I have a bad case of IT-Band syndrome that just won't go away. I'll be in boulder for a while and was wondering if anyone could recommend someone to see and help me get over this. Maybe someone that practices ART or something else that will help.
barefoot marathoner
RE: IT-Band Question 4/7/2012 2:36AM - in reply to where to go? Reply | Return to Index | Report Post
Don't know anything about Boulder. I had horrendous ITBS for 10 (!) years. No longer recurs. What worked for me:
1) Black foam roller at least twice daily. For ever and ever.
2) Side leg lifts. (Doctor recommended.)
3) Running barefoot. If you won't do that, at least film yourself and figure out a way to completely stop heel-striking.

Good luck.
Northern Star
RE: IT-Band Question 4/7/2012 3:43AM - in reply to where to go? Reply | Return to Index | Report Post
Here is some reading on the matter:
http://runningwritings.blogspot.com/2012/02/injury-series-biomechanical-solutions.html

The short version is that you should really be doing hip abductor and external rotator strength, and virtually all runners with ITBS have found a foam roller (or even a 3" diameter section of PVC pipe) to be indispensable. Stretching and swapping out shoes may help too, but the hip strength is often the key. Are you working with a good PT who has experience with runners?
Peace Out
RE: IT-Band Question 4/7/2012 9:50AM - in reply to where to go? Reply | Return to Index | Report Post
I had ITBS for a few months; I was able to run (as long as I used the foam roller every day) but couldn't run any hills, not even a slight hill, or it hurt too much. I don't imagine there are a lot of flat places to run in Boulder. Good luck to you!
where to go?
RE: IT-Band Question 4/8/2012 7:18PM - in reply to Northern Star Reply | Return to Index | Report Post
Northern Star wrote:
The short version is that you should really be doing hip abductor and external rotator strength, and virtually all runners with ITBS have found a foam roller (or even a 3" diameter section of PVC pipe) to be indispensable. Stretching and swapping out shoes may help too, but the hip strength is often the key. Are you working with a good PT who has experience with runners?


So if I just do hip strengthening exercises then it will eventually stop hurting? That sounds easy enough.
voiceofreason
RE: IT-Band Question 4/8/2012 7:52PM - in reply to where to go? Reply | Return to Index | Report Post
I am sure you can find some ART guys in boulder. Graston may work better for the more chronic problems. If yout itb is fibrotic just doing strengthening of your abductors and external rotators isn't likely to fix it.
minnesnowta
RE: IT-Band Question 4/8/2012 8:08PM - in reply to where to go? Reply | Return to Index | Report Post
strengthen your hips.
rr_ne
RE: IT-Band Question 4/8/2012 8:16PM - in reply to minnesnowta Reply | Return to Index | Report Post
is this the one that hurts on the outside of your knee?
5gettr
RE: IT-Band Question 4/9/2012 1:35PM - in reply to where to go? Reply | Return to Index | Report Post
where to go? wrote:
So if I just do hip strengthening exercises then it will eventually stop hurting? That sounds easy enough.


Probably. Keep in mind that in most studies that look at strength programs to help runners with ITBS, the runners don't run for a while when doing the strength stuff.
cenotaph
RE: IT-Band Question 4/9/2012 5:32PM - in reply to where to go? Reply | Return to Index | Report Post
i was out all winter with it band issues. treat the symptoms AND the source. my pain was in my knee but eventually i tried massaging my ass with a lacrosse ball. a couple days later i was pain free. apparently tightness in the hips can cause knee pain