Any experienced runners with a bout of ITBS and how to get over it ASAP? Thanks ahead of time.
Any experienced runners with a bout of ITBS and how to get over it ASAP? Thanks ahead of time.
There is no quick fix to ITBS. Here is a paper with the best information that I found. Do the strength exercises....they work...
http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm
I replied to a post about this yesterday.. look it up
Pilates. Do them everyday for 2 weeks, then continue every other day. also, get a roller and roll out both your IT bands after every run.
For pilates:
Lay on one side. Lift leg 20x to the ceiling, do 20 small circles in one direction then 20 small circles in the opposite direction. Next do full range of motion (biggest circles you can make) 20 times in one direction, then switch directions. Turn over, work the opposite side.
there are tons of variations- but these are all I did to save my IT band that all of a sudden started acting up- it was gone in less than 2 wks. however, if i keep my mileage high and i don't complete these every other day- it flares up again.
The action of the IT band rubbing over your lateral epicondial on the distal end of your femur is usually what causes the irritation. If you don't know what that means- look it up, so you can explain this solution to other runners that have IT flare ups.