IT band syndrome

Quoted post said:

Originally posted by Harrow
I have an inflammed IT band, due to increasing the distance of my running too quickly (went from 12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this a ridiculous length of time? It's making me think there maybe more to my injury, such as possible ligament or cartilige damage.

Regards,
Harrow.

Harrow,

I dont think the increase of the run caused this, because if you can run 12km 6 more will not make much difference but what you really need to do is good stetching. Go and see a physio and they will help alot. This may be due to Cycling more then running. Do you cyce?
Oran.

I had this also. I took some strong prescription anti inflamatories which worked wonders. I also did
some cycling. I haven't had the problem since (6+ months ago). Be careful though and just keep an
eye on it.

good luck

Bob

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

Quoted message said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this a
ridiculous length of time? It's making me think there maybe more to my injury, such as possible
ligament or cartilige damage.

Regards, Harrow.

--
This forum is a gateway to the rec.sport.triathlon usenet newsgroup. Any

posts you make in this forum will be propogated to usenet.

Quoted message said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this a
ridiculous length of time? It's making me think there maybe more to my injury, such as possible
ligament or cartilige damage.

Have you been able to do any physical therapy for it?

Stretching, strengthening, etc.?

In article <[email hidden]>,

Harrow said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this a
ridiculous length of time? It's making me think there maybe more to my injury, such as possible
ligament or cartilige damage.

Regards, Harrow.

get thee to a sports doctor. in six weeks, an inflamed IT band ought to be feeling better. must be
something else, or at least in addition to the IT band thing.

best of luck,

Cam

--
Not every race can be a perfect experience, but every race can be a learning experience.

In article <[email hidden]>,

Harrow said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this a
ridiculous length of time? It's making me think there maybe more to my injury, such as possible
ligament or cartilige damage.

Regards, Harrow.

if you are certain it is the IT band only, and nothing else going on, you might try *rolling* the
band rather than (or in addition to) stretching it. i have resorted, in the past - and may again
shortly, to lying on my side on the floor with a rolling pin under the offending leg, and keeping my
legs straight, use my arms to roll around on that rolling pin, hitting all of the bad spots along
the edge of the leg. it can hurt like hell, but start out gently and eventually you can lean into it
and work out the problem spots. the key is *gently* to begin with, or you may hurt it further. like
a massage... ease into it, then apply more pressure after the area is warmed up.

best of luck,

Cam

--
Not every race can be a perfect experience, but every race can be a learning experience.

Do you have access to any ART practitioners?(activerelease.comabout.aspOpen ↗)

It is a form of myofascial release and can do wonders for ITB syndrome. (ART breaks down adhesions
that form during the healing process, that might cause continued discomfort)

good luck!

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

Quoted message said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this a
ridiculous length of time? It's making me think there maybe more to my injury, such as possible
ligament or cartilige damage.

Regards, Harrow.

--
This forum is a gateway to the rec.sport.triathlon usenet newsgroup. Any

posts you make in this forum will be propogated to usenet.

Not to discourage you...I damaged my IT band the week before my goal race of the year (in May). I
did collegiate nationals on it, then Wildflower 1/2 a week later. After that, I did nothing...no
cycling, no running, no swimming for 3 months. During this time, I had physical therapy, stretched &
Rolled & RICE'd every night, and most recently had ART myofascial release...It's better, and I'm
cycling and swimming, but still no running...It really depends how bad you damaged it to begin with.

The website below is the absolute best one out there on ITB syndrome, and how to reciver:

itbs.infoitbs.infoOpen ↗

Here's to hoping we are both better soon.

StanSD

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

Quoted message said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this a
ridiculous length of time? It's making me think there maybe more to my injury, such as possible
ligament or cartilige damage.

Regards, Harrow.

--
This forum is a gateway to the rec.sport.triathlon usenet newsgroup. Any

posts you make in this forum will be propogated to usenet.

I work thru it. I've had issues with IT Band on/off for 4 years now. It sucks, but I won't let
it stop me.

Not all of this will work for you, but here is what works for me.

Run on trails, or at least stay off the pavement. During your runs, alternate the side of the
trail/road, as to do ith how roadways/sidewalks tend to be inclined away from the centerline, for
water drainage. Stretch, roller, massage, all these are good.

There are IT band straps or wraps available. Place it just above your knee.

I don't take anti-inflamatories (sp?) anymore.

MK

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

Quoted message said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this a
ridiculous length of time? It's making me think there maybe more to my injury, such as possible
ligament or cartilige damage.

Regards, Harrow.

Harrow said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Try the below. it worked for me.

rice.eduitband.htmlOpen ↗ Iliotibial band stretch

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

Quoted message said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this a
ridiculous length of time? It's making me think there maybe more to my injury, such as possible
ligament or cartilige damage.

[Newbie. First post! I start training (well, running) tomorrow]

First of all, my regrets to you. I never knew what people REALLY meant when they said it hurts like
somebody stuck me with a screwdriver until I had ITBS.

Also, I almost lost an entire year of training from it because I tried to rush back.

Here's how I got it and how I got over it.

How I Got ITBS I had picked up a few pounds and decided to become a runner for the second time in my
life. I was still in pretty good shape but almost twice the age of the 2-miler I was in HS.

First day out, I barely stretched and ran two miles. I ran the pace that felt comfortable to me and
walked about 50 yards to cool down, the barely stretched again. After a week of 2 miles, I picked up
a nice, hilly 5 mile lap and hit it with the same pace. Problem was, that pace was a cadence that
had been drilled into my brain about 15 years before when I ran 6 days a week.

Then it came. I had never had a running injury in my life. Although, I have broken many bones, and
had my share of cuts & bruises, NOTHING had ever hurt like this.

I took a couple weeks off and started back on my 2 mile trot. About 500 yards out, the pain was
back. I limped home and found out what ITBS was.

How I Got Rid of ITBS

1. Rest - more than I wanted. Waaaaaaaayyyyyy more than I wanted.

2. Stretching (Pre) - The goofy leg stretch you find on the web may or may not help. However, I
incorporated it into my routine for a while. itbs.infobody stretches.htmlOpen ↗ Also,
stretching my legs thoroughly - especially my quads & calves - seemed to help

3. Pace & Duration - I went back to the 10% rule. I only added 10% more distance per week.

4. Cool Down - I'm a cool down fanatic now. I usually walk about 1/2 mile after a run.

5. Stretching (Post) - I stretch everything thoroughly after my run.

On a general note, I rarely ever take anti-inflammatories. My theory is the inflammation is my
body's way of telling me to back off. I'd like to know when I need to back off.

Good luck.

I'll be here for the duration. I hope to learn a lot from you guys.

a.

AS an MD, a triathlete and a fellow sufferer, I want to point out an important issue. People
inevitably want to stretch this problem away when the vast majority of the time the problem seems to
be weakness, not tightness. See a Sports doc, even though I know most of them are WORTHLESS. You
will end up at a physical therapist even though most of them are WORTHLESS. EVERY now and then you
find a good one worth their weight in gold. You know them. They actually ask you QUESTIONS, LISTEN
to the answers, then they TOUCH you (heaven forbid.) If a doc doesn't go through this process do not
go back. Look for a PT CERTIFIED in Mckenzie therapy or if you are really lucky you will find a
diplomate. mckenziemdt.orgmckenziemdt.orgOpen ↗

The best sports docs in general are Physiatrists (physical medicine and rehabilitation) although
many of these are jokers too. Ultimately it is the individual, not the specialty that makes the doc.
Most likely you are weak in your hams, and your gluteus medius. If you get on a good program to
strengthen these you will likely be well on your way to running again in 6 weeks.

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

Quoted message said:

I work thru it. I've had issues with IT Band on/off for 4 years now. It sucks, but I won't let it
stop me.

Not all of this will work for you, but here is what works for me.

Run on trails, or at least stay off the pavement. During your runs, alternate the side of the
trail/road, as to do ith how roadways/sidewalks tend to be inclined away from the centerline, for
water drainage. Stretch, roller, massage, all these are good.

There are IT band straps or wraps available. Place it just above your knee.

I don't take anti-inflamatories (sp?) anymore.

MK

Harrow <[email hidden]> wrote in message

news:<[email hidden]>...

Quoted message said:

Quoted message said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this a
ridiculous length of time? It's making me think there maybe more to my injury, such as possible
ligament or cartilige damage.

Regards, Harrow.

onemarathon said:

In article said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this a
ridiculous length of time? It's making me think there maybe more to my injury, such as possible
ligament or cartilige damage.

Regards, Harrow.

get thee to a sports doctor. in six weeks, an inflamed IT band ought to be feeling better. must be
something else, or at least in addition to the IT band thing.

I agree with the "get to a doctor," but not with the "must be something else" part - I had IT
problems that took me out for months until I started treating them properly. A combination of
stretching, strengthening, massage, icing, rest, and NSAIDs eventually did the trick, but IT
problems can be tricky. Oh, and getting a more appropriate pair of shoes for my feet. Google for
some past responses about this issue in rec.running, you'll find some good advice.

-Dave

--
work: dga - at - lcs.mit.edu me: angio - at - pobox.com MIT Laboratory for Computer Science
angio.netangio.netOpen ↗ (note that my reply-to address is vaguely despammed...) bulk emailers: I do
not accept unsolicited email. Do not mail me.

In article said:

Harrow said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Try the below. it worked for me.

rice.eduitband.htmlOpen ↗ Iliotibial band stretch

I hope that's not the most attractive picture of you ever taken.

--Harold Buck

"I used to rock and roll all night, and party every day. Then it was every other day. . . ."

- Homer J. Simpson

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

Quoted message said:

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

Quoted message said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went from
12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this a
ridiculous length of time? It's making me think there maybe more to my injury, such as possible
ligament or cartilige damage.

[Newbie. First post! I start training (well, running) tomorrow]

First of all, my regrets to you. I never knew what people REALLY meant

when

Quoted message said:

they said it hurts like somebody stuck me with a screwdriver until I had ITBS.

Also, I almost lost an entire year of training from it because I tried to rush back.

Here's how I got it and how I got over it.

How I Got ITBS I had picked up a few pounds and decided to become a runner for the second time in
my life. I was still in pretty good shape but almost twice the

age

Quoted message said:

of the 2-miler I was in HS.

First day out, I barely stretched and ran two miles. I ran the pace that felt comfortable to me
and walked about 50 yards to cool down, the barely stretched again. After a week of 2 miles, I
picked up a nice, hilly 5 mile lap and hit it with the same pace. Problem was, that pace was a
cadence that had been drilled into my brain about 15 years before when I ran 6

days

Quoted message said:

a week.

Then it came. I had never had a running injury in my life. Although, I have broken many bones, and
had my share of cuts & bruises, NOTHING had

ever

Quoted message said:

hurt like this.

I took a couple weeks off and started back on my 2 mile trot. About 500 yards out, the pain was
back. I limped home and found out what ITBS was.

How I Got Rid of ITBS

1. Rest - more than I wanted. Waaaaaaaayyyyyy more than I wanted.

2. Stretching (Pre) - The goofy leg stretch you find on the web may or

may

Quoted message said:

not help. However, I incorporated it into my routine for a while.
itbs.infobody stretches.htmlOpen ↗ Also, stretching my legs thoroughly - especially my
quads & calves - seemed to help

3. Pace & Duration - I went back to the 10% rule. I only added 10% more distance per week.

4. Cool Down - I'm a cool down fanatic now. I usually walk about 1/2

mile

Quoted message said:

after a run.

5. Stretching (Post) - I stretch everything thoroughly after my run.

On a general note, I rarely ever take anti-inflammatories. My theory is

the

Quoted message said:

inflammation is my body's way of telling me to back off. I'd like to know when I need to back off.

Good luck.

I'll be here for the duration. I hope to learn a lot from you guys.

a.

So I've been training/participating in triathlons since April this year. I thought I had ran enough
and was stretching enough that I was pretty much past the ITB thing... Until last Monday, I was
going to do one final hard training run before my last triathlon of the season which was yesterday,
Sunday: Splash at Seaworld, San Antonio. Anyway. I was rushed for time so I didn't really stretch
out like I normally do, but I went out and did a nice slow easy first mile and felt really good so
then did a couple of hills, then a moderately paced 4 miles after that.. Wednesday, I went out for
just a light jog and almost died. I knew exactly what it was... I walked home then iced and
stretched lightly the rest of the week. I went ahead and did the Splash but knowing I shouldn't push
it for risk of further injury, I just went through the swim and bike at a EZ pace and finished the
"run" at a very slothlike 11min/mi pace then cheered on my wife and all of her training buddies.. it
was still a ton of fun. As of now, its the ice / heat / stretch routine for the remainder of this
week maybe next and we'll think about doing some walking the next week.

peace

Jim Weeks Austin, Tx

In article <[email hidden]>,

Matthew and Lisa Michaels said:

Most likely you are weak in your hams, and your gluteus medius. If you get on a good program to
strengthen these you will likely be well on your way to running again in 6 weeks.

have you learned this thru experience? i'd just like to know what muscles to target so that i can
move past this recurring ITBS. thanks for any further info.

Cam

--
Not every race can be a perfect experience, but every race can be a learning experience.

Actually, I thought I looked very buff.

Sheesh...one IM and a guy gets all cocky 🙂

Quoted message said:

I hope that's not the most attractive picture of you ever taken.

--Harold Buck

"I used to rock and roll all night, and party every day. Then it was every other day. . . ."

- Homer J. Simpson

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

Quoted message said:

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

Quoted message said:

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

Quoted message said:

I have an inflammed IT band, due to increasing the distance of my running too quickly (went
from 12 km to 18 km in one go).

Anyway, I have been laid up for SIX WEEKS so far, and it still isn't close to better. Is this
a ridiculous length of time? It's making me think there maybe more to my injury, such as
possible ligament or cartilige damage.

[Newbie. First post! I start training (well, running) tomorrow]

First of all, my regrets to you. I never knew what people REALLY meant

when

Quoted message said:

they said it hurts like somebody stuck me with a screwdriver until I had ITBS.

Also, I almost lost an entire year of training from it because I tried

to

Quoted message said:

Quoted message said:

rush back.

Here's how I got it and how I got over it.

How I Got ITBS I had picked up a few pounds and decided to become a runner for the

second

Quoted message said:

Quoted message said:

time in my life. I was still in pretty good shape but almost twice the

age

Quoted message said:

of the 2-miler I was in HS.

First day out, I barely stretched and ran two miles. I ran the pace

that

Quoted message said:

Quoted message said:

felt comfortable to me and walked about 50 yards to cool down, the

barely

Quoted message said:

Quoted message said:

stretched again. After a week of 2 miles, I picked up a nice, hilly 5

mile

Quoted message said:

Quoted message said:

lap and hit it with the same pace. Problem was, that pace was a cadence that had been drilled
into my brain about 15 years before when I ran 6

days

Quoted message said:

a week.

Then it came. I had never had a running injury in my life. Although, I have broken many bones,
and had my share of cuts & bruises, NOTHING had

ever

Quoted message said:

hurt like this.

I took a couple weeks off and started back on my 2 mile trot. About 500 yards out, the pain was
back. I limped home and found out what ITBS

was.

Quoted message said:

Quoted message said:

How I Got Rid of ITBS

1. Rest - more than I wanted. Waaaaaaaayyyyyy more than I wanted.

2. Stretching (Pre) - The goofy leg stretch you find on the web may or

may

Quoted message said:

not help. However, I incorporated it into my routine for a while.
itbs.infobody stretches.htmlOpen ↗ Also, stretching my legs thoroughly - especially
my quads & calves - seemed to help

3. Pace & Duration - I went back to the 10% rule. I only added 10%

more

Quoted message said:

Quoted message said:

distance per week.

4. Cool Down - I'm a cool down fanatic now. I usually walk about 1/2

mile

Quoted message said:

after a run.

5. Stretching (Post) - I stretch everything thoroughly after my run.

On a general note, I rarely ever take anti-inflammatories. My theory is

the

Quoted message said:

inflammation is my body's way of telling me to back off. I'd like to

know

Quoted message said:

Quoted message said:

when I need to back off.

Good luck.

I'll be here for the duration. I hope to learn a lot from you guys.

a.

So I've been training/participating in triathlons since April this year. I thought I had ran
enough and was stretching enough that I was pretty much past the ITB thing... Until last Monday, I
was going to do one final hard training run before my last triathlon of the season which was
yesterday, Sunday: Splash at Seaworld, San Antonio. Anyway. I was rushed for time so I didn't
really stretch out like I normally do, but I went out and did a nice slow easy first mile and felt
really good so then did a couple of hills, then a moderately paced 4 miles after that.. Wednesday,
I went out for just a light jog and almost died. I knew exactly what it was... I walked home then
iced and stretched lightly the rest of

the

Quoted message said:

week. I went ahead and did the Splash but knowing I shouldn't push it for risk of further injury,
I just went through the swim and bike at a EZ pace and finished the "run" at a very slothlike
11min/mi pace then cheered on

my

Quoted message said:

wife and all of her training buddies.. it was still a ton of fun. As of

now,

Quoted message said:

its the ice / heat / stretch routine for the remainder of this week maybe next and we'll think
about doing some walking the next week.

Jim,

I failed to mention in the previous post.... be careful on the bike. During my "year" off from
running, I mountain biked regularly with a 12 mile round trip to the single track. I would feel the
twinge pretty much every time I finished and occasionally when riding.

It never reached the pain level I got from running but it was always there to remind me.

a.

In article said:

Actually, I thought I looked very buff.

Yes, very buff, but the skin tone and facial expressions weren't so good.

Quoted message said:

Sheesh...one IM and a guy gets all cocky 🙂

I had thought about making some kind of comment in my race report about how you can't really tell
how good an athlete someone is by loooking at them, because some people who looked overweight go
flying by you and others that looked to be really in shape were on the slow side. I was going to
further add that, if the person who looked the best was the one to win the race, that I would have
been coming home with that $25,000. But I thought better of it, because I was afraid too many people
wouldn't be able to tell that I was joking.

No, I don't think Im cocky, but I am pretty psyched about dropping around 15 pounds since I started
to triathlons.

--Harold Buck

"I used to rock and roll all night, and party every day. Then it was every other day. . . ."

- Homer J. Simpson

Quoted message said:

Quoted message said:

Harold, I dont think you are cocky, either. I just enjoy joking around. Personally, I think ANYBODY
that completes an IM or even a marathon deserves to strut long and hard (I cant imagine an IM). I
lurk here in rst just cause I think tris are cool. I doubt I ever do one.

Congrats on the 15 pounds, I must have found those this year.

Quoted message said:

No, I don't think Im cocky, but I am pretty psyched about dropping around 15 pounds since I
started to triathlons.

--Harold Buck

"I used to rock and roll all night, and party every day. Then it was every other day. . . ."

- Homer J. Simpson