Question for runners: IT band syndrome

[Lady Whistledown]

Anyone had this?

-best way to fix it?

-how long does treatment take?

-does it tend to recur once you've resumed running?

Ta

 

[tedebear]

stop running for around 4-5 days..power walking if you want to keep moving.
I haven't found any treatment worked except rest and ice, and loads of stretching before and after running...I used to run one day, yoga the next and rest the next when I was YFS...
I have to run on flat even surfaces now, which is why I bought a treadmill, down kurbs is the killer (you might get the same pain walking down stairs?). Old running shoes don't help either.

Personally this is pretty good advice:

http://www.running4women.com/iliotibial-band-syndrome/

 

[murphy's law]

Don't try and run through it, see a Physio, you can get it free on nhs doesn't take long to get referred. You need a rehab program tailored specifically to what is causing your it band problem.

Don't follow general Internet advise.

Yes it will reaccur if you don't find the cause which can be many things unfortunately. Mine took a couple months to go away but I still have chronic knee pain, just not it band specific.

Oh and get a foam roller for self massage.

 

[Lady Whistledown]

Don't try and run through it, see a Physio, you can get it free on nhs doesn't take long to get referred. You need a rehab program tailored specifically to what is causing your it band problem.

Don't follow general Internet advise.

Yes it will reaccur if you don't find the cause which can be many things unfortunately. Mine took a couple months to go away but I still have chronic knee pain, just not it band specific.

Oh and get a foam roller for self massage.

Saw an Osteopath about it yesterday, she recommended a tennis ball instead of the foam roll. It bloody hurts so I guess it must be doing something.

Probably go and get that gait analysis thing done in due course too. Just wondered how long it takes to clear up once treated.

 

[Hockley Blues]

Don't try and run through it, see a Physio, you can get it free on nhs doesn't take long to get referred. You need a rehab program tailored specifically to what is causing your it band problem.

Don't follow general Internet advise.

Yes it will reaccur if you don't find the cause which can be many things unfortunately. Mine took a couple months to go away but I still have chronic knee pain, just not it band specific.

Oh and get a foam roller for self massage.

this.

As mjm says don't try to run through it - try to see a specialist to address the cause. For me, it was my running shoes which had too much support. A new pair of shoes and knee brace (to ensure proper running form) sorted me out

 

[tedebear]

The first time I had it about a month to completely clear. I wasn't advised to massage my knee but could massage my outside thigh by my physio for what it was worth. Just rest and ice initially, massage and ultrasound came later, it was far to painful in the beginning.

Then each time I've had it since, I've just done what I said above.

Personally I've found the internet advice fairly generic and good once I had understood the reason for my pain (bad shoes, and uneven running surfaces and a slight over pronation). But horses for courses.

 

[Lady Whistledown]

this.

As mjm says don't try to run through it - try to see a specialist to address the cause. For me, it was my running shoes which had too much support. A new pair of shoes and knee brace (to ensure proper running form) sorted me out

Been told it appears to stem from the hip and foot. But will definitely go to a running place. Had my existing trainers for a couple of years, they're not worn out but maybe it's time I got some new ones.

Got up to about eight miles a time but the pain always kicks in at four miles so I've had to cut right back for now

 

[shoreham moonraker]

took about 2 months to get through mine, rest was the biggest help.

now if anyone can help with tennis elbow?

 

[Lady Whistledown]

took about 2 months to get through mine, rest was the biggest help.

now if anyone can help with tennis elbow?

Play snooker?

 

[tedebear]

took about 2 months to get through mine, rest was the biggest help.

now if anyone can help with tennis elbow?

What is tennis elbow exactly?

 

[shoreham moonraker]

painful shooting pain from elbow up to wrist. really f***ing hurts.

 

[tedebear]

ouch..sounds nasty!

 

[mistahclarke]

Go see Malcom Stuart for 20 quid. He'll sort it out and you'll meet the Legend himself.

 

[Lady Whistledown]

Go see Malcom Stuart for 20 quid. He'll sort it out and you'll meet the Legend himself.

I'd be impressed if you could find any physio who only charged £20

 

[murphy's law]

Get new shoes definately! The foam breaks down after a while even if you haven't used them much.

There is no general time scale I'm afraid.

'Run' in hove is by far the best place, they'll watch you run and let you test drive different pairs

 

[Lady Whistledown]

Get new shoes definately! The foam breaks down after a while even if you haven't used them much.

There is no general time scale I'm afraid.

'Run' in hove is by far the best place, they'll watch you run and let you test drive different pairs

Is that in Blatchington Road?

 

[mistahclarke]

I'd be impressed if you could find any physio who only charged £20

That's what he seriously charges, I was there two weeks ago. He works out of an office at his house in Portslade. I went to see him about my knee's and he said my IT's are too tight.

He's really nice but all I could think of is him running on the pitch at the Withdean. He's got a website. Malcolm Stuart Physiotherapy

 

[seagullsoverlincoln]

ive had it on and off. I was told by my physio that the ligament is attached to the spine,
goes round the back ,down the groin,over the knee and finishes at the back of the leg.

In my case,the end of the ligament became inflamed,where it attaches to the spine,thereby tightening the band and causing knee problems.

Ive had no problems since Ive started doing isometrics. It seems to strengthen and support the ligament.

 

[Stoichkov]

Saw an Osteopath about it yesterday, she recommended a tennis ball instead of the foam roll. It bloody hurts so I guess it must be doing something.

I use a rolling pin and start right at the top of the hip and roll it down to the knee. Really, really, really hurts (using a rolling pin probably add to it) but it's really sorted me out on the 2/3 occassions I've had it. I only needed a few days rest before resuming again.

 

[Lady Whistledown]

Cheers folks