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In article <[email hidden]>, John
Thompson said:Hi,
I am new to the group and I have had ITBS pain for several months now.
I came across the PattStrap product in the ITBS.info site (
http://www.itbs.info/html/products.html ) and wanted to know if you
know if it really works. I have tried several different stretches and
Ice treatments with little relief. The ITBS site has a link to the
manufactor's site where I could order it but, I found a good price on
the PattStrap at http://www.pattstrap.com with free shipping but would
like some feedback before I order.
I was also looking at the PSC product to help with my Shin splints,
Has anyone tried that one for the shin splints. Thanks, John.
From some previous posts:
Check out the picture with the post "Strengthening the Hams & Quads?
http://www.mindfulness.com/of5.asp
Rolling on the outside of the quad, the IT Band is one way to slowly
and lovingly get some fascial release.
Remember that if it's the outside where you feel the pain, then more
than likely your thigh has rotated a little to the outside. That also
means that the adductors along the inside of the thigh may also be
shortened.
Straddle a chair or sit on a low wall with rounded edges which is about
15 inches wide. Allow the inside of the thighs to slide down the edges
to slowly work the tightness of the muscles or of the fascia to
gradually be worked so that the inside thighs are not holding.
Another way is to sit on the corner of a table so that you are on your
sitz bones. Allow the legs to hang straight down. The further you sit
back from the corner, even an inch or two, means that the edges of the
table are resting on the inside of the thigh near the groin area. This
is another way to loosen up the inside thighs.
Loosen up the inside, work on the outside by rolling on them and roll
on the quads and do the proper stretching of the hams and you'll find
that the knee pain in most cases will diminish or go away altogether.
#2:
In article <[email hidden]>, [email hidden]
Quoted message said:Hi everyone,
I can't run because I have ITBS, but is cycling o.k.? can it delay the
recovery? Thanks...Bernard
To get an visual understanding check outthe Sports Med Web:
http://www.rice.edu/~jenky/medtent.1.html
The article says:
The iliotibial (IT) band is a tough group of fibers that run along the
outside of the thigh. The gluteal muscles and the tensor fascia lata
muscle attach to the top, and the lower part attaches to the tibia,
just below the knee. It functions primarily as a stabilizer during
running and can become irritated from overuse. Runners will usually
describe pain on the outside part of the knee or lower thigh, often
worsened by going up or down stairs, or getting out of a car.
Predisposing factors for the development of IT band inflammation
include training error and abnormal biomechanics.
Some runners make the mistake of only running on one side of the road.
Most roads are higher in the center and slope off on either side. The
foot that is on the outside part of the road is therefore lower than
the other. This causes the pelvis to tilt to one side and stresses the
IT band. (Oz editorial: I think the pelvic tilt is already there and
the cambre of the road may exaggerate a problem that is there. I don't
see it as a cause effect. The next paragraph explains it well)
The biomechanical abnormalities that may lead to IT band problems are,
excessive pronation of the foot, leg length discrepancy, lateral pelvic
tilt, and "bowed" legs. Tight gluteal or quadriceps muscles may also
contribute. Video tape
analysis is a great tool for uncovering biomechanical problems. (Oz ed:
seems like they are mainly caused by muscular imbalances which lead to
skeletal misalignments which manifest in the above mentioned
biomechanical abnormalities)
Treatment consists of relative rest, ice massage, addressing any
biomechanical or training errors, and gentle stretching . When doing
the IT band stretch the "pulling" sensation is usually felt along the
mid to upper thigh. Don't worry if this doesn't seem to exactly hit the
site where the pain occurs. The IT band is a long structure and the
goal is to get it to loosen and lengthen. Along the same lines, gentle
stretching of the gluteal muscles will also help.
Prevention of the IT band syndrome is achieved by running on a level
surface or alternating directions on the road, a balanced approach to
training which allows for rest and recovery, and preventive stretching.
In some strengthening the external hip rotators will help. This is
achieved by doing sets of one leg squats in front of a mirror. Watch
pelvic alignment to ensure that one side does not drop. Finally,
orthotics can be quite useful if you have a tendency to develop IT band
inflammation. (End of article)
Check the gutter rolling picture at: http://www.mindfulness.com/of5.asp
The IT band is located laterally (on the side) between the quads on the
anterior (front) and the gluts and hams on the posterior(back) side.
If the gluts are too tight, the hamstrings are shortened by bad sitting
posture, the quads are tightened by imbalanced standing posture, the
end result is a rotation of the thigh (femur) to the outside. When
that becomes chronic, you can see it in the splay of the way most of us
stand \/ rather than || with our feet. You can turn your feet inward
but it comes from all the stuff going on in the pelvic and thigh areas.
You can roll the quads as seen in the pictures at
http://www.mindfulness.com/of5.asp. But remember that the body is a
system. So don't neglect the inside thigh (adductor) muscles. You
need to massage and work those muscles loose also.
Straddle a stool, or chair so that the sides of the stool/chair/ smooth
cornered low wall, bench, and allow the edges of the stool, chair or
whatever,and let the inside thigh muscles slide down the edges to work
and loosen the inside thigh muscles so that they let go. This helps
in the work you've done on the rolling of the quads or stretching the
hams.
This is another post from last year that may also help as it repeats
the above in another way:
Check out the picture with the post "Strengthening the Hams & Quads?
http://www.mindfulness.com/of5.asp
Rolling on the outside of the quad, the IT Band is one way to slowly
and lovingly get some fascial release.
Remember that if it's the outside where you feel the pain, then more
than likely your thigh has rotated a little to the outside. That also
means that the adductors along the inside of the thigh may also be
shortened.
Straddle a chair or sit on a low wall with rounded edges which is about
15 inches wide. Allow the inside of the thighs to slide down the edges
to slowly work the tightness of the muscles or of the fascia to
gradually be worked so that the inside thighs are not holding.
Another way is to sit on the corner of a table so that you are on your
sitz bones. Allow the legs to hang straight down. The further you sit
back from the corner, even an inch or two, means that the edges of the
table are resting on the inside of the thigh near the groin area. This
is another way to loosen up the inside thighs.
Loosen up the inside, work on the outside by rolling on them and roll
on the quads and do the proper stretching of the hams and you'll find
that the knee pain in most cases will diminish or go away altogether.
In health and on the run,
Ozzie Gontang
Director, San Diego Marathon Clinic, est. 1975
Maintainer - rec.running FAQ
http://www.faqs.org/faqs/running-faq/
Mindful Running:
http://www.mindfulness.com/mr.asp
