Originally Posted by ditpoker
i'm going to give it one more go this evening, a very very light 15 min jog without the strap to see if it makes any difference. i'm gonna try and get to someone about my stride and see if thats a cause. Anyone any advice on who to see regarding this, i know mick dowling in terenure was mention or amphibian king,but i work 9-5 so its hard to get to these places during opening hours. any suggestions?
If you work in town runways are good.
[quote]ITBS is caused by a muscle rubbing against bone causing the muscle to inflame.[quote]
Not quite. Reach down to the side of your quad beside your knee. You'll feel a band of tissue there on the side (not around the back), If you don't suffer from ITBS it will be quite thin. If you do it will be thick as f*ck. That band connects just below and to the outside of your knee. If runs up over the outside of the knee over some bursia and up to your hip again over some bursia and it connects to the TFL. A very very small muscle. The most common cause of ITBS is when this small muscle is over used or misused causing it to tighten and pull the band tight making it rub off the knee (most common in men) or hip (in women more often). In bad cases the bursia becomes inflammed and infected and this takes months and months to heal.
Tips for ITBS suffers:
* Stretch and massage before you start feeling the problems. Stretch twice and day and get a foam roller and use it.
* Try to avoid blowing the sh!t out of your legs and training on them. At all times your form is the most important thing. When that goes you're open to injuries.
* Strengthen. Not a quick fix but the only real fix. Strengthen your core (note that this is not the six pack muscles but the stabilising muscles). Strengthen your glutes. You're not looking to add muscle mass but learn to recruit the muscles.
* Learn to run with your psoas. You don't *drive* off the ground you lift off the ground. A distinction that greatly affects the muscles you use for forward motion and the amount of stabilisation required (i.e. TFL and ITB) If you're in the triathlon scene look at how Brian Campbell and Colin Turner run.
* Accept your limitations. Trying to run a marathon when you're not a runner is not a good idea. You will get injured (some notable exceptions). Run and have fun for a year and then do that marathon.
* Look after your feet, cut your toe-nails and address and cuts or scrapes immediately. If you don't look after them they will fail you.
Its very important to see an expert as its very easy to misdiagnose.