Runners of the OT---iIT Band Syndrome | TigerDroppings.com

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JOJO Hammer
Nicholls St. Fan
Getting a barbed wire tribal tat
Member since Nov 2010
5904 posts

Runners of the OT---iIT Band Syndrome


Any suggestions for IT Band issues?

I've been having alot of pain on the outside of my knee, especially when running any type of decline.

I ran the CCC this past weekend and forced myself to ignore the pain (mile 3-6), and cold barely walk after.

I'm supposed to run Tough Mudder Georgia this weekend, but not sure if I'll be able to push through the pain for 12 miles up and down hills.

Anyone know if a knee brace will help with this, or should i just get robot legs?







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LSUnGA
LSU Fan
Buford, GA
Member since Jun 2009
1408 posts

re: Runners of the OT---iIT Band Syndrome


I thought about the Tough Mudder this year but just not in good enough shape yet. But I had a friend do it last year for his 50th bday and he had a blast. Have fun and good luck.

Not sure what will help your knee.






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meeple
New Orleans Saints Fan
The Ozone Belt
Member since May 2011
990 posts

re: Runners of the OT---iIT Band Syndrome


Exact thing happened to me last September. Stay off of it and get a foam roller, and roll it out every day for a minimum of -3 wks before trying to run again and re-assess.

ETA: I ran through the pain as well and could not walk for 2 days.



This post was edited on 4/1 at 4:27 pm


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Golfer
LSU Fan
Coral Bay, St. John, USVI
Member since Nov 2005
53515 posts

re: Runners of the OT---iIT Band Syndrome


quote:

I'm supposed to run Tough Mudder Georgia this weekend,


I'm doing the one in Jacksonville/St. Augustine in May...I might die.






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BabyTac
Louisiana Tech Fan
Austin, TX
Member since Jun 2008
2371 posts

re: Runners of the OT---iIT Band Syndrome


Don't run for 2-3 weeks, ice everyday.

Why push through it? It's just going to get worse. Isnt this a recreational activity that's supposed to be 'fun'?






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JOJO Hammer
Nicholls St. Fan
Getting a barbed wire tribal tat
Member since Nov 2010
5904 posts

re: Runners of the OT---iIT Band Syndrome


quote:

I thought about the Tough Mudder this year but just not in good enough shape yet. But I had a friend do it last year for his 50th bday and he had a blast. Have fun and good luck


This will be my third one. I ran TM Austin in 2011, TM Missouri last year, and TM Georgia is this weekend. I'm really looking forward to some of the new obstacles, however really not looking forward to the icebath.

Really hoping I can finish it, but with the all the mud and hills, i'm not sure how long i'll be able to fight the pain.






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angryslugs
New Orleans Saints Fan
fort worth
Member since Apr 2008
4948 posts

re: Runners of the OT---iIT Band Syndrome


quote:

I'm supposed to run Tough Mudder Georgia this weekend


I'm doing tough mudder Dallas in October. Never done one. Excited and nervous at the same time






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Golfer
LSU Fan
Coral Bay, St. John, USVI
Member since Nov 2005
53515 posts

re: Runners of the OT---iIT Band Syndrome


quote:

Excited and nervous at the same time


This is how I feel. I'm more excited to be running and lifting training for this than just a half marathon. I'm also doing it with a team (primarily women) who are in much better shape than I am so I have to finish or I'm never going to hear the end of it...






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Breesus
New Orleans Saints Fan
House of the Rising Sun
Member since Jan 2010
23356 posts

re: Runners of the OT---iIT Band Syndrome


FOAM ROLLER

Get one. It will change your life.






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Salmon
USA Fan
On the trails
Member since Feb 2008
25163 posts

re: Runners of the OT---iIT Band Syndrome


core and butt exercises





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tiger91
LSU Fan
South of Lafayette
Member since Nov 2005
12843 posts

re: Runners of the OT---iIT Band Syndrome


The roller I have ... it has yet to change my life. I keep waiting ... hadn't run since 2/24 ... in physical therapy now for hip issues and knee tracking issues.

ART and Graston with a chiropractor helped me too ... still have knee issues not related to it band though.






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JOJO Hammer
Nicholls St. Fan
Getting a barbed wire tribal tat
Member since Nov 2010
5904 posts

re: Runners of the OT---iIT Band Syndrome


quote:

I'm doing tough mudder Dallas in October. Never done one. Excited and nervous at the same time


I'm debating on doing either Houston or Dallas in October. Whichever one I choose, my goal is to do both the Saturday and Sunday.


quote:

Excited and nervous at the same time


My advice would be to make sure you work on your endurance, run hills or bridges when you can, and try and do some trail runs or at least through grass/dirt. Some of the obstacles are tough, but teamwork will get you through them.



This post was edited on 4/1 at 4:52 pm


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Golfer
LSU Fan
Coral Bay, St. John, USVI
Member since Nov 2005
53515 posts

re: Runners of the OT---iIT Band Syndrome


The good news is Florida and in particular this location is flat...so I'm going to be good there.





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McLemore
Member since Dec 2003
11496 posts

re: Runners of the OT---iIT Band Syndrome


I use this foam roller

DON'T ROLL THE PART BY YOUR KNEE--stop before your knee. you're stretching out the band from the hip down, but not where it connects at the knee--you'll screw it up worse.

And I wear these straps (they def help--forgot them on my last 10K and could tell the difference, especially afterward)

There are two stretches that help: one you can do easily on the fly--just stand up, cross your legs with feet together and push out the hip of the leg that's behind the other.

the other is the sort-of Indian style thing but switch your legs--if it isn't super tight at your hip, then you're doing wrong.

Stretching your legs in general helps take pressure off ITs.

Also, increase lateral leg strength with machines, wall sits, lunges, etc.

Avoid treadmills and do old-school stairmaster if you must train indoors. The repetitive motion of running in a perfectly straight line strains the ITs. At least change the elevation of the treadmill and limit to a couple miles if you must use one.

Finally, get fitted properly for shoes if you haven't, and consider custom or semi-custom orthotics.

When i was a teen and in great shape, i couldn't make it through a soccer game or 5K without serious pain. 25 years later, i can do 10 miles with little pain. I don't like to push beyond that and get bored with running anyway.

For some reason biking is probably harder on my ITs than running. Skiing is my favorite exercise, and it does nothing to them. Of course, swimming is great no-impact training too.






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angryslugs
New Orleans Saints Fan
fort worth
Member since Apr 2008
4948 posts

re: Runners of the OT---iIT Band Syndrome


quote:

My advice would be to make sure you work on your endurance, run hills or bridges when you can, and try and do some trail runs or at least through grass/dirt. Some of the obstacles are tough, but teamwork will get you through them.





Thanks for the advice. No one on our team has done one before. I looked at some videos and the live wire and the one where you crawl through the pipe has me the most nervous






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Upperaltiger06
Auburn Fan
North Alabama
Member since Feb 2012
1705 posts

re: Runners of the OT---iIT Band Syndrome


quote:

Runners of the OT---iIT Band Syndrome The roller I have ... it has yet to change my life. I keep waiting ... hadn't run since 2/24 ... in physical therapy now for hip issues and knee tracking issues. ART and Graston with a chiropractor helped me too ... still have knee issues not related to it band though.


You should address your hip abductors. They're probably weak and inhibited.

Here's a decent link ITB

An exercise I call the crab helps to activate the hip abductors. Lie on your side, bend knees 90 degrees, slowly open knees while keeping feet together. Not so much for strengthening, but activating.

And to the OP, you are probably going to hurt like hell either way with the race being so soon.



This post was edited on 4/1 at 5:17 pm


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Golfer
LSU Fan
Coral Bay, St. John, USVI
Member since Nov 2005
53515 posts

re: Runners of the OT---iIT Band Syndrome


quote:

I looked at some videos and the live wire and the one where you crawl through the pipe has me the most nervous


Ice Bath...FML






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rds dc
Nebraska Fan
Member since Jun 2008
5803 posts

re: Runners of the OT---iIT Band Syndrome


quote:

core and butt exercises


This is the truth. However, I found dead lifts and pull ups give you more bang for your effort than 70s aerobics type exercises. You have to strengthen your core, posterior chain, and stabilizing muscles on the outside of your hips.






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angryslugs
New Orleans Saints Fan
fort worth
Member since Apr 2008
4948 posts

re: Runners of the OT---iIT Band Syndrome


quote:

Ice Bath...FML



I'm actually ok with this one. Electrocution scares the crap out of me






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12Pence
Member since Jan 2013
1482 posts

re: Runners of the OT---iIT Band Syndrome


Mine has been killing me for quite some time now. Even resting it and stretching it aren't cutting it. I've switched shoes, tried multiple stretches, I've used the roller, etc. This last race was the final straw. I couldn't make it a mile. It really flared up. I finally bit the bullet and made an appointment with an Orthopaedic for later this week. Trust me, I definitely feel your pain.


This post was edited on 4/1 at 5:48 pm


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