IT problems, when does it end?

One thing you forgot to mention was strengthening exercises. I had it for about 5 weeks, and what finally helped was doing some single leg squats, as well as other exercises that target that area. Hip strengthening helped as well.

spaghetti wrote:

One thing you forgot to mention was strengthening exercises. I had it for about 5 weeks, and what finally helped was doing some single leg squats, as well as other exercises that target that area. Hip strengthening helped as well.

+1

ok how often/reps/sets?

You need to work up to it slowly.

If you can run on some grass, if it still hurts to run on grass, do not run that day.

You can start by doing a few (3 to 5) bridges with your knees up and raising your butt, a few hip hikes and a few side leg raises every day. For say a week.

Then do twice as many of all three one day and the same few the next. The next week.

Then do 4X as many on your on days and just a few for the off. The next week.

Then you need to find 3 slightly harder exercises to add a few of each to all the workouts you are already doing for a week.

Then increase the numbers of the second 3 exercises on the hard days like you did above.

Good harder exercises might be adding a THIN weak band to the leg lifts, single legged butt bridges and wall squat holds.

The idea is to SLOWLY make the exercises harder. If you start with split squats and weighted donkey kicks, or make them too hard too fast, your injury will not be able to repair itself and the trauma of the exercises and you may never recover.

i'm to sore to do any of that right now.

Stop running for at least a few weeks. NO RUNNING AT ALL.Every time you got for tester jogs you keep reinjuring yourself. You will develop a chronic issue if you're not careful.

beatingtheband2014 wrote:

Ok so i'm going on 5wks now with IT band syndrome. I've been doing everything: stretching, foam rolling, resting, icing, heat, elevation. HOw long does this go on for?

I think it's gone then suddenly 2 or 3miles into a run there it is again that same nagging pain.. Please help?

If you are that sore, why did you think it was gone?

"I think it's gone then suddenly 2 or 3miles into a run.."

The first runs on the grass need to be about 50 m to test it. You can run 10 x 50m if none of them hurt but you have to build your mileage back slowly as well.

I have ran every other day the pain is only there after I run.. The day I run, going in i'm fine til i'm 2 miles in.. Guess I'm unaware of how injured I really am. So I will take your advice and take some extra time off from running. I have a 5k turkey trot i'm doing on thanksgiving I know I can get through that so i'll prolly do it.. I was already previously signed up so not much of a choice.

Just afraid of putting on weight, and losing endurance taking that much time off. Put in sooo much time to get where i'm at now.. What about if I take a wk off and see where i'm at? Instead of 3?

Try the abductor / adductor machines to strengthen hips. While these beauties often win for "most useless" at the gym, they really seemed to help my IT issues.

here ... do this:

http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/

the trick with ITBS is not the band itself, but rather associated muscles and ligaments surrounding it. rolling down the outer calf helps, but the more important thing is to roll any hip muscle associated with the ITB.

- Psoas for flexibility

- TFL to loosen up the load

- Gluteus min also helps loosen up the load

- Quads and Hamstrings can both directly contribute to Hamstring Tightness which in turn makes the ITB work harder

- The piriformis can really screw up other muscles in the gluteus which can put strain on the hamstrings and IT Band.

Ice, Heat and Elevation do not work that well in this case.

Add:

- Lower Back can cause some serious problems in the hip muscles which in turn causes problems on the rest of the leg.

crete-so how long after following these strength exercises til I am back to normal?

beatingtheband2014 wrote:

crete-so how long after following these strength exercises til I am back to normal?

Hard to say.

To return to running I would think you need:

1. Eliminate all existing inflammation at the knee

2. Build adequate muscle strength to support the volume of running you wish to do

I think you're just going to have to take time off running to achieve (1) coupled with some NSAIDs or SAIDs, ice, stretching, etc. And for (2) you'll have to play that by ear and see how it goes.

Before running tights people hardly used to get ITB

You need to do some strength training on legs/glutes

ukathleticscoach wrote:

Before running tights people hardly used to get ITB

WTF? What does that even mean? More nonsense from worst athletics coach in the uk.

An ITB is an iliotibial band. Are you saying human beings didn't have iliotibial bands before the advent of running tights?

ok so i'm 3 days in to the strength exercises it seems like that nagging pain in my knee is more constant.. Is this normal? Am I supposed to be completley healed before I do the strength work?

Thinking of contacting a physical therapist Mon.. good idea? or try to see if i can do it on my own?

I don't understand it either. Are you saying tights don't let the ITB function properly? I'd have thought they'd help as they keep everything warmer but I don't really know.

Also, are you at birchfield? just wondered!