ITBS support

Chrystal said:

I overdid my mileage 3 months ago (and had also just
switched to regular sidewalks from snow-covered ones) and
ended up with lots of pain just outside my knee. In April
I went to a PT and she confirmed it was my IT Band and
gave me some stretches to do, told me to ice it . .

.

Quoted message said:

Can anyone offer any other suggestions? I've read some
helpful ones on here along these lines, but just in case
someone's learned anything else or didn't speak up before.
I'd really appreciate it!! It's been really frustrating
with the weather finally getting so nice here in Edmonton
and seeing people out running and biking hard and knowing
that I can't.

Thanks! -Chrystal

Some links with very thorough exercises to try:

(Don't forget to try rolling the outside of your thighs and
hips on a tennis ball.)

Some links:

runningtimes.comitb.htmOpen ↗ In the May 2004
issue of Running Times Magazine, Brian Fullem examined the
causes of iliotibial band syndrome in runners and considered
various treatment options. The photos that follow depict a
number of effective stretches and exercises that can help
runners beat this common injury. All photos below assume
that it is the right leg that is the injured leg.

Gives rehab instructions: csuchico.educsuchico.eduOpen ↗
Projects/ITband/ITBFS.html#Rehabilitation

Pictures of stretches:
nismat.orgitb stretchOpen ↗

Progressive strengthening exercises: side-lying leg lifts,
step-down exercises, pelvic drops 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. physsportsmed.comfOpen ↗
redericson.htm

Has four links, the most thorough, though it does have many
popups: sportsinjurybulletin.comiliotibialOpen ↗
band.php

In article <[email hidden]>,

Chrystal' nasihaya-at-hotmail-dot-com said:

Can anyone offer any other suggestions? I've read some
helpful ones on here along these lines, but just in case
someone's learned anything else or didn't speak up before.
I'd really appreciate it!!

Go to a shoe store for runners and make sure you have the
right kind of shoes for your feet/gait/ITBS. And don't run
on concrete; run on trails or asphalt.

If you don't mind me asking, why can't you afford to go back
to see the PT? I thought Canada had socialized health care.

--Harold Buck

"I used to rock and roll all night, and party every day. Th-
en it was every other day. . . ."
- Homer J. Simpson

Chrystal said:

I overdid my mileage 3 months ago (and had also just
switched to regular sidewalks from snow-covered ones) and
ended up with lots of pain just outside my knee. In April
I went to a PT and she confirmed it was my IT Band and
gave me some stretches to do, told me to ice it and take
anti-inflammatories, cut any activities in half and cut
them out completely if it hurts, and go back to see her in
a week. Sooo I had to stop running because even 10min
hurt. But I couldn't afford to go back to see her, so I
was just doing stretches on my own and trying to be
careful. I also tried water running a few times. At the
time, it really hurt and even walking for more than a few
minutes brought on pain. But now I barely notice it most
of the time and when I do it's mostly just a tightness.
Thing is, I wasn't doing my stretches or icing as often as
I should. I'm sure it would already be better by now if I
had. I just didn't really know what to do from there or
how long because I never went back to the PT. So I've
decided to work really hard on doing my stretches and
icing and maybe even try running a little (I've still been
biking) and then see where I am in a few weeks- and
possibly go ahead and pay to go back to the PT at least
one more time. It's certainly worth it to do that now
rather than possibly need surgery down the line. Can
anyone offer any other suggestions? I've read some helpful
ones on here along these lines, but just in case someone's
learned anything else or didn't speak up before. I'd
really appreciate it!! It's been really frustrating with
the weather finally getting so nice here in Edmonton and
seeing people out running and biking hard and knowing that
I can't.

Chrystal,

After the initial blow-out and 2-3 weeks of no running,
the pain improved, but never really went away. I decided
to run with anti-inflammatories and compliment my
regimen with excercises to strengthen the outer portion
of my thigh, and slowly, the ITBS went away. This was
over 2 years ago, and YMMV. Annoyingly, the past 2 weeks
I've had a bit of a flare up. So, I'm backing off the
mileage, icing, stretching, etc., and we'll see what the
injury mongrels have in store for me this time.

I got some real bad ITBS when I first uped my milage
training for a marthon. I had never run that much ever and
it was really bugging me. But once I started the stretches
and icing, I've never had the problem come back, until the
actual marathon at mile 20. I would do the stretches in the
morning, noon, and after my runs. All good now.

The best stretch I live by is lying on my back pulling my
left knee toward my chest, with my right ankle on top of my
left knee, pulling my left toward my body stretching the ITB
on the right leg.

Tom

"Chrystal" <nasihaya-at-hotmail-dot-com> wrote in message
"]news:[email hidden]...

Quoted message said:

I overdid my mileage 3 months ago (and had also just
switched to regular sidewalks from snow-covered ones) and
ended up with lots of pain just outside my knee. In April
I went to a PT and she confirmed it was my IT

Band

Quoted message said:

and gave me some stretches to do, told me to ice it and
take anti-inflammatories, cut any activities in half and
cut them out

completely

Quoted message said:

if it hurts, and go back to see her in a week. Sooo I had
to stop running because even 10min hurt. But I couldn't
afford to go back to see her, so I was just doing
stretches on my own and trying to be careful. I also tried
water running a few times. At the time, it really hurt and
even walking for more than a few minutes brought on pain.
But now I barely notice it most of the time and when I do
it's mostly just a tightness. Thing is, I wasn't doing my
stretches or icing as often as I should. I'm sure it would
already be better by now if I had. I just didn't really
know what to do from there or how long because I never
went back to the PT. So I've decided to work really hard
on doing my stretches and icing and maybe even try running
a little (I've still been biking) and then see

where

Quoted message said:

I am in a few weeks- and possibly go ahead and pay to go
back to the PT at least one more time. It's certainly
worth it to do that now rather than possibly need surgery
down the line. Can anyone offer any other suggestions?
I've read some helpful ones on

here

Quoted message said:

along these lines, but just in case someone's learned
anything else or didn't speak up before. I'd really
appreciate it!! It's been really frustrating with the
weather finally getting so nice here in Edmonton and
seeing people out running and biking hard and knowing that

I

Quoted message said:

can't.

Thanks! -Chrystal

Well, I picked out the right shoes in the first place by
going to Running Room and joining a Learn to Run clinic in
January.. It was just after it ended that I pushed myself
too hard too fast. As for running on asphalt, that's what
I'll be doing from now on (or our lovely river valley
trails). Bye bye sidewalks! Wish I'd known..

As for the health care here, basic doesn't cover physio therapy-
just one consultation per year and I used that. I think I
was told it also covers a portion of it if you're setup on a
longterm plan (ie, you need to have 10 visits and they pay
for half of them or something). It might cover surgery if I
needed it.. but I'd rather not get to that point.

Thanks!

-Chrystal

"Harold Buck" <[email hidden]> wrote in message news:no_one_knows-
[email hidden]...

Quoted message said:

In article <[email hidden]>,

Chrystal' nasihaya-at-hotmail-dot-com said:

Can anyone offer any other suggestions? I've read some
helpful ones on

here

Quoted message said:

Quoted message said:

along these lines, but just in case someone's learned
anything else or didn't speak up before. I'd really
appreciate it!!

Go to a shoe store for runners and make sure you have the
right kind of shoes for your feet/gait/ITBS. And don't run
on concrete; run on trails or asphalt.

If you don't mind me asking, why can't you afford to go
back to see the PT? I thought Canada had socialized
health care.

--Harold Buck

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

Thanks so much!! I've already been doing the first link off
and on, but it's nice to have different resources.

-Chrystal

"Bill" <[email hidden]> wrote in message news:2jo8onF13940sU1@uni-
berlin.de...

Quoted message said:

Chrystal said:

I overdid my mileage 3 months ago (and had also just
switched to regular sidewalks from snow-covered ones)
and ended up with lots of pain just outside my knee. In
April I went to a PT and she confirmed it was my IT Band
and gave me some stretches to do, told me to ice it .

.

Quoted message said:

.

Quoted message said:

Can anyone offer any other suggestions? I've read some
helpful ones on here along these lines, but just in case
someone's learned anything else or didn't speak up
before. I'd really appreciate it!! It's been really
frustrating with the weather finally getting so nice
here in Edmonton and seeing people out running and
biking hard and knowing that I can't.

Thanks! -Chrystal

Some links with very thorough exercises to try:

(Don't forget to try rolling the outside of your thighs
and hips on a

tennis

Quoted message said:

ball.)

Some links:

runningtimes.comitb.htmOpen ↗ In the May 2004
issue of Running Times Magazine, Brian Fullem examined the
causes of iliotibial band syndrome in runners and
considered various treatment options. The photos that
follow depict a number of effective stretches and
exercises that can help runners beat this common injury.
All photos below assume that it is the right leg that is
the injured leg.

Gives rehab instructions: csuchico.eduatOpen ↗
c/Projects/ITband/ITBFS.html#Rehabilitation

Pictures of stretches:
nismat.orgitb stretchOpen ↗

Progressive strengthening exercises: side-lying leg lifts,
step-down exercises, pelvic drops Hip abductor weakness.
Researchers at our institution (14) recently

compared

Quoted message said:

24 distance runners (14 women, 10 men) who had ITBS with
noninjured

controls

Quoted message said:

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. phy-phy-Open ↗
ssportsmed.com/issues/2000/02_00/fredericson.htm

Has four links, the most thorough, though it does have
many popups: sportsinjurybulletin.comiliotibialOpen ↗
band.php

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

Quoted message said:

Go to a shoe store for runners and make sure you have the
right kind of shoes for your feet/gait/ITBS. And don't run
on concrete; run on trails or asphalt.

Gee, trying to make sense to a runner? Lost cause Harold.