ITBF help?

On 9 Mar 2005 13:37:46 -0800, "thort" <[email hidden]>

Quoted message said:

Hey all,

The symptoms:
I start running, and after anywhere from 2-10 minutes I get this pain
in the side of my left knee. This pain isnt a constant pain, and
occurs only when I lift my leg back up in the stride. The pain is
intense enough that I cant continue.

i only post to these threads cause it took me over 2 years
to come across the cure for me. there are lots of
possible causes. you'll need to experiment to see
which is your problem. plenty of info available
on the net too.

so, i won't talk about stretching, rolling, shoes, slanted
pavement, hills, too much too soon or whatever. you can
eliminate these issues without any help from me. here's
a quote from

http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm

"Hip abductor weakness. Researchers at our institution (14)
recently compared 24 distance runners (14 women, 10 men) who
had ITBS with noninjured controls and found that runners with
ITBS had significant weakness in the hip abductors of their
affected limb. After 6 weeks of rehabilitation directed
at strengthening the gluteus medius, 92% of the runners
were pain free. "

i may be stupid but I didn't see this in all my reading i did.
when i finally opened my eyes and saw this, i tried it.
BINGO!!! fixed. after 2 years of enduring shortened
training runs and some very painful races, i was cured.
THE NEXT DAY!!! it's been almost 3 months now
and i haven't experienced ITB since i started
doing abductor strengthening on, guess what,
an abductor machine. there's other ways but i
had this machine available so i used it.
....thehick

Quoted message said:

The symptoms: when I start running>

Stop running. Problem solved.

Hmm,

I havent come across that either. Now that I think about it though, my
gluteus medius always start hurting before the knee pain starts. I
tried running yesterday, and my hip abductors are sore.

I never even knew what the gluteus medius were, and that they would
help in stabilization.

Definitely gonna try hip abductor exercises now!
Thanks!

Gluteus medius strengthening did it for me as well after years of ITB
problems and no luck with stretching.

A good at home strengthening exercise:
1) Get a theraband (or something similar, you want a stretchy loop
about 8-10 inches long when flattened). I use these mini exercise
bands, although other options would work just as well:
http://www.performbetter.com/detail.aspx_Q_ID_E_3893_A_CategoryID_E_281.
I had to start with yellow, but use green now.
2) place the band around the ball of each of your feet
3) step your feet about 8 inches apart from each other
4) Making sure to keep your feet perpendicular to your body (ie no
leading with your toe! its better if anything to lead with your heel),
step sideways moving one foot at a time about 1.5-2 feet, then catching
up with the other foot. Keep your legs straight and try not to sway or
lean back and forth as you walk.
5) 10-15 feet in both directions should give a good burn...

Can also be done with the band around your ankles and knees bent, but I
think the straight leg, band around the foot method is more effective.

ilona

Quoted message said:

Can also be done with the band around your ankles and knees bent>

Works well with your pants around there too!