Pokè wrote:
Have you tried upping your stride cadance? When my IT band acted up, I had weak glutes and hips (like a lot of people), but besides all of the exercises posted in this thread, my PT worked on helping me improve my stride cadance, so that my glutes were firing. Hope you get things figured out.
This is part of what helped me.
Thank you :) I increased my running cadence to 180bpm which seems to have helped :)
Lunges definitely aggravate it for me :(
James Alan wrote:
Thank you :) I increased my running cadence to 180bpm which seems to have helped :)
Hey I also struggled with ITBS for a few months.
I went to PT 2-3x a wk 90 minute sessions (was on scholarship at college--wanted to maintain it). I would elliptical with no issues.
After two months of this, I finally started doing a dynamic stretching routine I did in high school. I was running pain-free within a week. I kicked myself for not doing it earlier.
I wish I knew the name of the routine. . . it includes hurdle seat exchange, leg swings, knee circles, eagles, and scorpions. I still do it 3 years later and the issues have not returned.
Thank you, I will give dynamic stretching a go :)
PhD TA Please could you tell me what your dynamic warmup consisted of/how long you did it for, thanks :)
I bought some off the shelf insoles today and have put them in my shoes and I will see how they go, does anybody have any experience with custom orthotics helping itbs?
I have began some circuits in the gym and started some more running specific drills to aid form, I hope everyone else in this thread is doing ok with their ITBS, it is - frustrating injury :(
I am still really struggling with this, lunges became easier but hurt kneecaps :(
Cortisone Injection: I had one given to me by an orthopedic surgeon. I was almost pain free after a week.
I gradually built my mileage back up to 60-70 in about a month.
Still pain free 10 years later.
Thankyou for your reply, I am pleased for you but my ohysio is nervous about injections as he said it may reappear in a few days
I have very same story. Can you tell me who your surgeon was?