ITBS treatment

<[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

3) Last thing is, I tried massaging the knee area, and just above,
with a tennis ball (to simulate a foam roller or something of that
sort). This made the area very sore, so I stopped doing that after a
week. Does anyone have ANY suggestions as to methods of treatment
resulting in the QUICKEST dissapperance of my ITBS?? I have
completely rested with just heat and stretching (and PT....ultrasound
treatment on the knee) for a full week now and will do so this coming
week as well. But I have a tournament this coming weekend and another
two weekends after that. The fact that the soreness really hasn't
dissapated at all after a full week of rest is concerning me that this
will in fact not go away quickly at all. HELP!

ITB problems can be a [censored]! Depending on the degree of irritation it
can take weeks to many months. And sprinting and sudden lateral
direction changes typical in UF, is about the worst movement to help
recovery. When you ask for QUICKEST, it's like asking to have to have a
full term baby in three months.

-DF

ITBS treatment

Group: rec.running Date: Sun, Apr 8, 2007, 8:15pm (EDT-3) From:
[email hidden]
treat it. I was wondering if I could get some people's thoughts, though,
on these things:
1)Ultimate is just about all full-out sprinting. I tried to sprint
through the pain last weekend but it just got much worse to the point of
the affected leg not being able to bear any motion. Is there a
difference in the pain/treatment of ITBS resulting from sprinting versus
long-distance running?
Thanks for any suggestions/evaluations,
Matt
............................................................
First thing First;
Ultimate and IT sounds like not 100% dude.
there a frisbee thing with sprints;

Hay Lance so your X Babe on a bus on t.v in N.Y. N.Y..... you were right
wasn't captain james cook. was captain john smith.
both english right and so what.

saw the richmond virginia bike race on t.v. yesterday. looks like the
next in line was talking and still say he not do drugs.
look at that virginia in the biking thing big time.
michigan in to it. michigan trailways.
as for richmond
a message to cornstalk, this is beanpole; beanie was found on canada
side.
some time she canada and can be quit friendly, other times she can be
french.

then she was obviously french.

lance she stands like bean pole.
I like that.......

Quoted message said:

I figured a running forum would be the best place to get a good amount
of advice for this:

Recently, I went to the doctor for knee pain...long story short, I
have ITBS.

Look at
http://www.sportsinjurybulletin.com/archive/0168-knee-injuries.htm

Also, I posted this years ago. Since you found this "forum", have you
searched it at all? There is plenty of advice already posted. You
mentioned ultrasound treatment. Personally, I stay away from all
quack treatment. Stretching and strengthening seem to be the solution
to this problem. Watching where you train is key too. No sloped
surfaces. Tracks are not good either.

Good luck. Mine comes and goes. As soon as I feel it coming on, I
take an advil hoping to reduce the inflammation. I don't know if
that's what's making it feel better, but it's an idea. If it comes on
strong, I walk the downhills. And run the ups. If you get hit by it
during competition, you might try something like that. If it's
possible in your sport.
....thehick

thehick said:

On Apr 8, 11:15 pm, [email hidden] wrote:> I figured a running forum would be the best place to get a good amount

Quoted message said:

of advice for this:

Quoted message said:

Recently, I went to the doctor for knee pain...long story short, I
have ITBS.

Look athttp://www.sportsinjurybulletin.com/archive/0168-knee-injuries.htm

Also, I posted this years ago. Since you found this "forum", have you
searched it at all? There is plenty of advice already posted. You
mentioned ultrasound treatment. Personally, I stay away from all
quack treatment. Stretching and strengthening seem to be the solution
to this problem. Watching where you train is key too. No sloped
surfaces. Tracks are not good either.

Good luck. Mine comes and goes. As soon as I feel it coming on, I
take an advil hoping to reduce the inflammation. I don't know if
that's what's making it feel better, but it's an idea. If it comes on
strong, I walk the downhills. And run the ups. If you get hit by it
during competition, you might try something like that. If it's
possible in your sport.
...thehick

In researching itbs, I found that slow runners are the ones that get
it. So the last time I got it
I tried running faster and it actually wasn't as bad. I also found,
however, that I couldn't run that fast every day. I find it
interesting that you get it from sprinting. Maybe because of the
driection changes and starting and stopping that would be involved in
ultimate Frisbee.

I run a lot of downhills. One time I tried turning a little sideways
while running downhill. Guess what it caused me to get ITBS pains
afterward.

The bursae that get inflamed may or not respond to ice. I for one have
found that ice can make them feel worse. Heat may also cause them to
be more inflamed.

In the old days I use to run until they started hurting then stopped.
In about five months the pain would suddenly disappear. But now I
recognize the start of the affliction and do the correct stretching
right away and it seems to go away in days.

My advice, stretch ... stretch ... stretch and experiment to see what
doesn't hurt. Maybe running fast (but not an all out sprint) won't
hurt. I mean running in a straight line not zigging and zagging. Just
experiment. And if you find something that works, don't keep it to
yourself.

And watch the ITBS stretches some of them are rough on the knee
joints. I do the bad ones, but think that doing toe touches with
crossed legs may be a safer bet. Do some reading -- find the best
stretches. And don't worry, you'll get better.

angus said:

In researching itbs, I found that slow runners are the ones that get
it. So the last time I got it
I tried running faster and it actually wasn't as bad. I also found,
however, that I couldn't run that fast every day. I find it
interesting that you get it from sprinting. Maybe because of the
driection changes and starting and stopping that would be involved in
ultimate Frisbee.

I run a lot of downhills. One time I tried turning a little sideways
while running downhill. Guess what it caused me to get ITBS pains
afterward.

That'll side load the hips / itb. I made that mistake also. I also
noticed when we first started doing the sideways jumps in xt class, I
could really feel it - and instructor did caution us. Anyway, don't
notice it much anymore on those jumps. Like everything, build slowly and
gently. That said, I now tend to blast straight forward going downhill,
rather than little S curves like I learned to ski so tips were never
pointed straight down hill.

I think some ITB stuff is linked with hips and core and everything else.
It's likely not something to be treated in isolation.

What I've found keeps the doctor away is lots of variety. My body seems
to like the twists and turns of single tracks. When running roads or
easy trails like this winter AND not going to xt class, things tend to
tighten up again. There was nobody in the parking lot this morning and
it was dry (yes, dry gravel), so I was doing some of my xt drills
(sideways running, grapevine, etc) when I finished my run to get things
loose again. On the short stretch of dirt (no surface ice and not quite
mud yet, that took all of 20 sec to run) during the run, I did some
diagonal jumps, hill bounding, etc. Not sure how many times I ran that
stretch. Dirt is good.🙂 I'm less likely to overstretch doing those
drills than I am by doing regular stretching. (just one of those winter
to summer things)

Dot

--
"The goal is training and adaptation, not destruction and injury."
- John Hardy
http://www.mountainrunning.coolrunning.com.au/misc/training.shtml

Quoted message said:

I figured a running forum would be the best place to get a good amount
of advice for this:

Recently, I went to the doctor for knee pain...long story short, I
have ITBS.

i wish i could give you a quick and easy answer to cure your ITBS, but
from my own experiences, i can only say: be patient and be diligent
about caring for the condition. there are lots of stretches that
target the IT Band, and i find some work better than others. look on
the web and in books to find stretches and try 'em all til you find
something that works. but stretching alone will only help you manage
the problem. you need to work on imbalances in the legs.... running
(especially long distance) really works the legs but not the quads so
much. i have found that low level leg raises, which target the quads,
really help. these exercises, and maybe even some weights, will
strengthen the quads to the point that the legs will be stronger
overall without the imbalances that contribute to ITBS, etc.

the other thing is to rest the ITB plenty. if a week off will make
things better, then that's what you should do. missing a little
running now is far more bearable than getting a case of ITBS that's so
bad that you can't run at all. here's a thought.... i find that
running on a treadmill, or any more forgiving surface, did wonders for
me. try that if you can. and i also discovered that reducing my
distances, even just for a while, helped significantly.

best of luck!

Cam