ITB issues

corny

I've had this problem with my Iliotibial band for a couple of weeks now. Immediately when it happened i took the conservative approach (RICE, gentle stretching etc.). I went for run yesterday after 2 weeks off my feet and about a mile in the pain came back. Really frustrating as its not the type of thing you can run through.

Just wondering could anyone with experience tell me what are normal recovery times and any advice on getting back to normal? I had planned on a spring marathon but i feel thats in jeopardy now.:(

sconhome

I got my ITB released a few years ago. Probably the most excruciating pain a man ever has to go through and since then I have stayed on top of it with regular rolling and stretching.

Lots of factors involved in causing problems, for me it was trying to run with tightness in the hips & lower back. A good sports therapist should be able to sort you out.

RacoonQueen

Are you sure it's ITB? ITB heals best with rest and the correct treatment/strength work.

Mine took best part of 2 months before I could run properly again.

corny

Fairly sure but its not a professional diagnosis.:o

I feared it would take that length given the progress, or lack of progress, i'm making.

Thanks for the replies.

tunney

Orthotics. They fix everything. Or gait analysis. Yes gait analysis.

(In all seriousness I've been through all aspects of ITBS. From chronic sufferer unable to run more than 20km per week for a few weeks running with 4 month layoffs from it, to being able to run 160km a week for a number of weeks without issue, back to suffer from ITB and needing to manage them. I've a fairly good routine, set of exercises and approach to managing it. I've build it up over years and its more generic than specific to me really. Unfortunately it breaches the charter and I cannot post)

Woddle

send a PM

dev123

With regards to itbs and foam rolling I found The Grid foam roller great at releasing the itb. Best bit of kit ive bought. It hurts but I use it before every run with great success.

captain P

Suffering through ITB pain myself at the mo. Went to a physio last week and after a very painful massage its starting to feel better. I'm confident if i stick to the exercises she gave me & foam rolling I'll be back to a decent level of training in a few weeks.

You should defo get it looked at because it can have different causes that need fixing.

Lambasted

Definitely get yourself a foam roller, use this daily, as well as glut stretching AND strengthening (you might need specific ones from your physio). Get some manual therapy done by a physio while you're there. Also make sure you're in appropriate footwear for your foot type. if all this fails get an orthotic assessment. The stretching,strengthening and foam rolling should suffice unless you are particularly flat footed

pistol_75

+1 on the grid as well. Had problems about 6 weeks before Dublin and got the grid which sorted it after a few sessions. Painful but worth it.

PaulieYifter

Rolling on the grid roller + core and glute strengthening + dry needling + religious stretching + numerous visits to decent physio to keep me on track with the above + kinesio tape is what worked for me.

Other than getting to a decent physio I'm not sure which of the above was most important.

Mumontherun

I would also agree with foam rolling and strengthening, aswell as icing and of course, a good physio!

corny

Just a progress report for posterity.

I followed the good advice of the folks above and i'm back running pain free. The whole area stills feels a bit weak and it will probably take a good while longer to get back to 100% but progress is being made.:D

Thanks again for the advice.

captain P

corny wrote: »

Just a progress report for posterity.

I followed the good advice of the folks above and i'm back running pain free. The whole area stills feels a bit weak and it will probably take a good while longer to get back to 100% but progress is being made.:D

Thanks again for the advice.

Glad you're doing better !

Wish I could say the same, started increasing my mileage again the last week or so and I'm in a lot of pain with it again already .