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Cross Train with IT Band injury

  • 10-05-2010 7:09pm
    #1
    pudgeydev
    Registered Users, Registered Users 2 Posts: 171 ✭✭


    Hi all,
    Started hill training in the last 2 weeks for Clare Burren half with a view to GaelForce West,felt a light pain on the side of my knee the last two days after today's training it's a full blown knee injury.
    I'm guessing it's an IT Band problem which is a balls, meaning the running is out for a couple of weeks...can anyone recommend any cardio exercise that I can do while i'm recovering? Cycling,swimming, rowing all use the knees a fair bit don't they? Was thinking of light swimming but any ideas or past experiences would be great?!
    Cheers!


Comments

  • #2
    stryker171
    Closed Accounts Posts: 13 ✭stryker171


    ITB is a bugger for triathletes. Swimming is fine. You just need to get a good deep tissue massage (it will hurt like hell) through the ITB a couple of times then stretch properly b4 and after sessions.


  • #3
    shazkea
    Closed Accounts Posts: 2,090 ✭✭✭shazkea


    +1 on the deep tissue massage and yes sorry to say but it does hurt like hell.
    I found aqua jogging brilliant - if you get over the odd looks from other swimmers and the boredom, it will work wonders. I also mixed it up with some time on the cross trainer but I found the aqua jogging less stressful on the knee.

    Also make sure you do the ITB stretches religiously!

    Best of luck and hang in there because it will get better...


  • #4
    Ol' Donie
    Registered Users, Registered Users 2 Posts: 19,734 ✭✭✭✭Ol' Donie


    Went to Physio today with sore knee and it seems i have ITB syndrome too.:mad: God Damn it.

    Defo +1 on the sore massages. God almighty. Goin swimming tonight, though.

    Quick, slightly off topic question, if anyone can help:

    I'd just like to know a bit more about it - can anyone suggest a reliable website for more info? Thanks a million.


  • #5
    Beef
    Registered Users, Registered Users 2 Posts: 1,182 ✭✭✭Beef


    I'd suggest getting a foam roller too. I get tightness in the ITB band and the roller is great for keeping the number of visits to the physio down. And yeah - it hurts like f**k!


  • #6
    yop
    Moderators, Home & Garden Moderators, Regional Midwest Moderators, Regional West Moderators Posts: 16,724 Mod ✭✭✭✭yop


    Was out for 7 weeks with the ITB or a number of issues relating to it.

    I used the rolling pin but in my case what has worked wonders is to kneel down on the ground, sit back on your hells, the lean back and place you palms flat on the ground beside feet.
    The look towards the ceiling and raise your belly up as high as you can, this will arch your back, this will stretch your thigh but intially it will stretch the muscle around the knee like hell.
    I was holding this for 25 seconds at a time and repeated 3 times. I repeated this each day and after 3 weeks of doing this I managed to get back running this weekend.

    This work FOR ME! so please consider this as each case is different.


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  • #7
    tunney
    Registered Users, Registered Users 2 Posts: 12,584 ✭✭✭✭tunney


    Search these boards, its been done to death and some good advice given.


  • #8
    pudgeydev
    Registered Users, Registered Users 2 Posts: 171 ✭✭pudgeydev


    Hi all,
    Thanks for your advice, went to physio this morning who gave me a good kneading and has me booked in for some “intensive” massage tomorrow with one of his trusty henchmen. Not looking forward to the pain but it’ll be worth it to be back running ASAP.
    I’ll chance the water jogging over the next week so, maybe the crosstrainer/stryder machine in the gym.
    Want to keep the cardio going as am really seeing benefits with running and weight loss program at the moment, and I’m afraid any prolonged period out of it will have me back on the sweets outta boredom!!


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