Sore IT BANDS

solway

Hi, I was wondering does anyone have good exercises to sort out my really sore IT bands.

The Guvnor

Some of the guys on here definitely do.
If you search foam rolling on youtube you will also get some good advice and some bad but it is easy to judge the serious videos from the not so serious.

I am new to ITB band issues and how to cure and do know a foam roll is a good investment and very affordable.

eclectichoney

+1 on the foam rolling for the IT band - and doing so regularly is the key in my experience.

Transform

eclectichoney wrote: »

+1 on the foam rolling for the IT band - and doing so regularly is the key in my experience.

+1 foam rolling

discus

How the **** are people suggesting foam rolling without even knowing what's causing it? It's a cure for sure, but what ever happened to prevention?

What are your activities solway?

TommyKnocker

discus wrote: »

How the **** are people suggesting foam rolling without even knowing what's causing it? It's a cure for sure, but what ever happened to prevention?

What are your activities solway?

IMHO and I am no expert, but prevention is a little late when the OP is already suffering with tight IT bands. So IM non expert HO, foam rolling is a legitimate suggestion. And the fact that a qualified PT who is well respected on these boards +1'ed the suggestion would lead me to think that it is a valid suggestion.

And no matter what the cause, tight IT bands should be stretched to loosen them up, and here you have a number of options.

• You could visit a physio and have them work on them
• You could use a foam roller at home
• In the absence of a foam roller, there are a number of stretches you could do which might help

And frequent foam rolling and a good stretching routine will help prevent a recurrence of the problem.

Just my 2 cents worth

M

The Guvnor

Having heard of ITB Bands for a mere 3 weeks or so, I got the impression that if people did more stretching including foam rolling then that in and of itself would be a preventative step.

I certainly wish I did more stretching in my 20's including foam rolling, pilates and more.

solway

Hi, my activities are forestry running, weight training and gaa. Ive been to a physio a few times and he has done a good job on me in fairness to him. Id go in to him and i wouldnt be able to walk in a squatted position. My knee would be killing me. After he does his stuff id be able to walk in squatted position with slight pain. The following night id be back to square 1 because id be after training/weights. He gives me exercises to do but i cant stretch myself to the level that he does. I also have 2 herniated discs in my lower back which were treated with an epidural a few months back. I have a constant pain in my glute for about 4-5 weeks now. My physio says that all of these problems are a result of my back, "that they are all connected". I foam roll and do a bit of swimming but the problem just wont leave me alone.

Transform

discus wrote: »

How the **** are people suggesting foam rolling without even knowing what's causing it? It's a cure for sure, but what ever happened to prevention?

What are your activities solway?

the activities do not cause it man its more a factor of having weak glutes and adductors.

foam rolling will cure cancer - FACT!!

Transform

solway wrote: »

Hi, my activities are forestry running, weight training and gaa. Ive been to a physio a few times and he has done a good job on me in fairness to him. Id go in to him and i wouldnt be able to walk in a squatted position. My knee would be killing me. After he does his stuff id be able to walk in squatted position with slight pain. The following night id be back to square 1 because id be after training/weights. He gives me exercises to do but i cant stretch myself to the level that he does. I also have 2 herniated discs in my lower back which were treated with an epidural a few months back. I have a constant pain in my glute for about 4-5 weeks now. My physio says that all of these problems are a result of my back, "that they are all connected". I foam roll and do a bit of swimming but the problem just wont leave me alone.

stop training and spend a month doing foam rolling and stretching for 45mins every day.

i would put money on it that things would get better or you are looking at some very serious long term problems.

Transform

solway wrote: »

Hi, my activities are forestry running, weight training and gaa. Ive been to a physio a few times and he has done a good job on me in fairness to him. Id go in to him and i wouldnt be able to walk in a squatted position. My knee would be killing me. After he does his stuff id be able to walk in squatted position with slight pain. The following night id be back to square 1 because id be after training/weights. He gives me exercises to do but i cant stretch myself to the level that he does. I also have 2 herniated discs in my lower back which were treated with an epidural a few months back. I have a constant pain in my glute for about 4-5 weeks now. My physio says that all of these problems are a result of my back, "that they are all connected". I foam roll and do a bit of swimming but the problem just wont leave me alone.

just was thinking - if you can pop up to me i would be willing to have a look at a few things for you for free if you will allow me to video it and put it up here for all to learn from?

PM me if you want

d'Oracle

solway wrote: »

Hi, my activities are forestry running, weight training and gaa. Ive been to a physio a few times and he has done a good job on me in fairness to him. Id go in to him and i wouldnt be able to walk in a squatted position. My knee would be killing me. After he does his stuff id be able to walk in squatted position with slight pain. The following night id be back to square 1 because id be after training/weights. He gives me exercises to do but i cant stretch myself to the level that he does. I also have 2 herniated discs in my lower back which were treated with an epidural a few months back. I have a constant pain in my glute for about 4-5 weeks now. My physio says that all of these problems are a result of my back, "that they are all connected". I foam roll and do a bit of swimming but the problem just wont leave me alone.

Not to be smart or anything, but I think this should be pointed out.

Look at that post.
Then look at the first post.

With all those extra problems you have pointed out, you should really have outlined them.
Its gone from "I have sore thighs" to "I am in need of some serious work"

I mean you just mentioned serious back problems and serious immobility issues.

discus

IMHO and I am no expert, but prevention is a little late when the OP is already suffering with tight IT bands. So IM non expert HO, foam rolling is a legitimate suggestion. And the fact that a qualified PT who is well respected on these boards +1'ed the suggestion would lead me to think that it is a valid suggestion.

So the suggestion is; just keep foam rolling everytime you get pain.

I would expect a 'qualified PT who is well respected on these boards' to maybe, just maybe, delve a little deeper into the issue, rather than "+1" some foam rolling.

Hi, my activities are forestry running, weight training and gaa. Ive been to a physio a few times and he has done a good job on me in fairness to him. Id go in to him and i wouldnt be able to walk in a squatted position. My knee would be killing me. After he does his stuff id be able to walk in squatted position with slight pain. The following night id be back to square 1 because id be after training/weights. He gives me exercises to do but i cant stretch myself to the level that he does. I also have 2 herniated discs in my lower back which were treated with an epidural a few months back. I have a constant pain in my glute for about 4-5 weeks now. My physio says that all of these problems are a result of my back, "that they are all connected". I foam roll and do a bit of swimming but the problem just wont leave me alone.

And there we have it. He could be foam rolling til tomorrow and it'd be no use.

Colm O'Reilly made a great post here a few years back about the IT band, particularly stressing how quad imbalances and muscle-fatigue can lead to IT band recruitment during running. Worth a google.

Transform

discus wrote: »

So the suggestion is; just keep foam rolling everytime you get pain.

I would expect a 'qualified PT who is well respected on these boards' to maybe, just maybe, delve a little deeper into the issue, rather than "+1" some foam rolling.



And there we have it. He could be foam rolling til tomorrow and it'd be no use.

Colm O'Reilly made a great post here a few years back about the IT band, particularly stressing how quad imbalances and muscle-fatigue can lead to IT band recruitment during running. Worth a google.

give me A break - the plan i outlined would be suggested by any good therapist along with the muscle imbalances i mentioned that need clearing up

i deal with this issue about 4-5 times a day so i think i know a tiny bit about this topic

a combined approach will help but all of this is useless if he persists in going back to faulty movement patterns over and over again

TommyKnocker

discus wrote: »

So the suggestion is; just keep foam rolling everytime you get pain.

Nobody said that.

The OP's first post asked for help with sore IT Bands only. As the OP was already suffereing with sore/tight IT bands, then preventative measures are a moot point. The first issue would IMHO be to advise something to relieve the soreness/tightness, i.e. Foam Rolling and/or stretching.

Once the IT bands are loosened up, then it would be up to the OP to start to incorporate some prehab work into their routine to help prevent a reoccurrence of the problem.

I would expect a 'qualified PT who is well respected on these boards' to maybe, just maybe, delve a little deeper into the issue, rather than "+1" some foam rolling.

Based on the information provided in the initial post this was still a valid response IMHO.

Hi,

My activities are forestry running, weight training and gaa. I've been to a physio a few times and he has done a good job on me in fairness to him. I'd go in to him and I wouldn't be able to walk in a squatted position. My knee would be killing me.

After he does his stuff I'd be able to walk in squatted position with slight pain. The following night id be back to square 1 because I'd be after training/weights.

He gives me exercises to do but I cant stretch myself to the level that he does. I also have 2 herniated discs in my lower back which were treated with an epidural a few months back. I have a constant pain in my glute for about 4-5 weeks now.

My physio says that all of these problems are a result of my back, "that they are all connected". I foam roll and do a bit of swimming but the problem just wont leave me alone.

And there we have it. He could be foam rolling till tomorrow and it'd be no use.

Foam Rolling could still help with the IT Band soreness. Of course it's not going to do anythign for any of the other issues.

Also if the OP had given the whole story in their initial post, then the recommendations may well have been different. i.e. "stop training and spend a month doing foam rolling and stretching for 45mins every day."

Colm O'Reilly made a great post here a few years back about the IT band, particularly stressing how quad imbalances and muscle-fatigue can lead to IT band recruitment during running. Worth a google.

Colm is another well respected contributer to this forum, though I have not seen the post you refer to.

Now that the OP has provided more information about their issues, it would be my (unqualified) opinion that they should cease training and get the issues resolved by consulting with a medical professional.

Unless I am mistaken, an epidural would be similar to a cortisone injection. It is a mask and not a cure. It may dull/relieve the pain for a time, but does nothing to fix the underlying issue. Continuing to train with these underlying issues I believe could lead to ongoing IT band and glute pain and possibly even worse issues going forward.

While I can kind of understand (though I do not agree with it) a professional sports person going the injection route for a single match/race etc. I think it is crazy for a fitnes enthusiast to go this route and then keep training without getting the issues sorted out properly.

I know that we all hate to be off training, but you only have one body and hopefully a long life. So if you want to be fit and healthy for as much of that life as posible, then your need to focus on the long term and not just the present.

As the saying goes "an ounce of prevention...."


Best Regards,

M

Colm_OReilly

Chatting with a physical therapist the other day and he was talking about the IT band, says it's mainly tight because the glutes tend not to be doing their job, so they stay tight.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

Good link on getting the glutes working - T Nation so expect scantily clad photos on the site.

TommyKnocker

Hi Colm

/Off Topic

Kudos on the mention for yourself and Crossfit in the Indo regarding Tabatha training.

http://www.independent.ie/health/diet-fitness/fit-to-be-tried-tabata-training-2162414.html

I have started this recently with KB Thrusters, and it certainly knocks the stuffing out of you

/Off Topic

M

solway

Transform wrote: »

just was thinking - if you can pop up to me i would be willing to have a look at a few things for you for free if you will allow me to video it and put it up here for all to learn from?

PM me if you want

Thanks a mill for the very kind offer but im below here in Limerick. Id love to be able to take a month off and do as you suggested but i cant as im in the middle of playing season.

discus

Transform - I've no idea of wether streching and foam rolling will sort out weak glutes, adductor problems, quad imbalances, hip-sag or anything that could cause ITB friction. I was simply pushing the point that you didn't bother look into why he was suffering from it.

B-Builder wrote:

As the saying goes "an ounce of prevention...."

Yes, my sentiment entirely. What got my goat up is that if I had not spoken up, solway would have gone on his merry way with a foam roller and done **** all else.

That's all I got to say

Transform

discus wrote: »

Transform - I've no idea of wether streching and foam rolling will sort out weak glutes, adductor problems, quad imbalances, hip-sag or anything that could cause ITB friction. I was simply pushing the point that you didn't bother look into why he was suffering from it.



Yes, my sentiment entirely. What got my goat up is that if I had not spoken up, solway would have gone on his merry way with a foam roller and done **** all else.

That's all I got to say

man it sounds like thats all thats going to be done

cmyk

Has this thread not become a medical issue considering the back problems that have come to light since the OP?

d'Oracle

cmyk wrote: »

Has this thread not become a medical issue considering the back problems that have come to light since the OP?

I agree.
I can't see where it can go now that OP has refused Transforms offer.

tunney

Transform wrote: »

the activities do not cause it man its more a factor of having weak glutes and adductors.

foam rolling will cure cancer - FACT!!

Wow - sounds exactly like the advice that bad physios give. Textbook answer to a problem that is rarely textbook.

Whats the next suggestion, orthotics?

Barry.Oglesby

There's a well known saying "a little knowledge is a dangerous thing".

OP you have a problem that needs a medical or rehab specialist, not a foam roller. Your tightnesses are most likely due to your injury history. Don't do anything of the advice you've seen on this thread, instead go to a good physio and follow his advice.

Transform

tunney wrote: »

Wow - sounds exactly like the advice that bad physios give. Textbook answer to a problem that is rarely textbook.

Whats the next suggestion, orthotics?

i gave an answer and offered a free session to look into it in more detail what more do i have to do? Lay off man.

BTW he has already stated that he goes to a physio so why oh why has the physio not sorted this already?

Possibly because like many people, he is too eager to get back into his sport and take the time to correct the issue properly.

BossArky

Enough.

solway, go get yourself checked out by a medical professional. Best of luck.