Cyclists with a "Running" Problem

[Jackes]

You can stretch, foam roll, massage and dance on your head, it wont work.

 

Agreed...

[Andrew Steer]

As long as there is any inflamation at the site of pain your ITB will only flare up again. Only rest and proper exercise will fix it. You can stretch, foam roll, massage and dance on your head, it wont work.

And you've got to fix what is causing you to get ITB, treating it, does not stop it happening again...

 

It's like topping up a leaking Land Rover engine with oil, when you should actually just be buying a Toyota 

[Jackes]

It's like topping up a leaking Land Rover engine with oil, when you should actually just be buying a Toyota 

 

Amen brother!

[shaper]

Ummm if your ITB is making noises then best you listen to it before it escalates.... just ask Jackes what it's like when your ITB gets pissed off

Last time it recovered in a week, and was ok doing Ironman, this time taking a little longer, but have taken physio advice and no running this week, just spin and swims

[shaper]

Lynotherapy is really good for ITB..I got it really bad that I couldnt even walk downhill..had to turn around and walk backwards very slowly.  Found a brilliant physio that needled it twice and a Bio that did lynotherapy. He showed me some strengthening exercise and its been almost a year now and not one little tweak (touching wood).  I also stopped training on the road and built my weeks up to 40 - 50km a week steadily.   

Been getting needled as well as some new fancy machine that zaps it with ultrasound, sore during and afterwards but seems to be working.  Back with physio on Friday, will see how it is looking

[dave303e]

We were unable to run this past 2 months, so I spend the time doing all the different strengthening exercises for the glutes, core etc to try and get rid of this itb.   

 

The few times we have been able to run was itb free, up until a 15km this past weekend.

 

It becomes tricky now as we are a month behind on our training program towards marathon in November.   So I will have to cut on the mileage of the program perhaps to not make too a big jump now and trigger the itb again, but also do enough to not be totally under cooked for the marathon.

 

I am going to sacrifice at least one running day per week and the other days try and cram in these exercises as much as I can in the evenings to continue to strengthen.   I can really feel a difference and just hope and pray it stays away and that I can balance the mileage jump that is upon us.

 

Has anybody had serious itb and got rid of it permanently?  Please share the tricks or is it a matter of doing these exercises on a permanant basis?

 

 

Yup, I had it real bad, I then had ITB release surgery and raced a 500km adventure race 6 weeks after surgery with zero pain. But surgury should be last option, mine was bad though, like sore within 500m of walking...

Edited August 22, 2017 by dave303e

[Messier87]

CT marathon entry available if anyone is interested.

[ScottCM]

SWIM-BIKE-RUN 2 Day clinic with Joe Friel 29 / 30 September

 

Not sure if anyone here is interested but Joe Friel is giving a clinic on all three disciplines. Individually each discipline is R250 or R600 for all three. They are after working hours so very easy to fit in. 

 

https://mytrainingday.com/products/swim-bike-run2dayclinicwithjoefriel?variant=44648411598

Edited August 23, 2017 by ScottC-M

[SeaBee]

CT marathon entry available if anyone is interested.

 

 

That yellow-looking shirt that was so proudly announced yesterday is not my choice of colour either, but no reason to go overboard!   

 

Just kidding - hope it's not injury or something serious.

[Edgar]

Yup, I had it real bad, I then had ITB release surgery and raced a 500km adventure race 6 weeks after surgery with zero pain. But surgury should be last option, mine was bad though, like sore within 500m of walking...

 

 

Cortisone injection and 3 months complete rest. (Not even riding)

 

Now I managed it with Pilates and stretching plus targeted Hammie and Glute work. 

[Jackes]

Now I managed it with Pilates

 

I heard this as well..

[Messier87]

 

That yellow-looking shirt that was so proudly announced yesterday is not my choice of colour either, but no reason to go overboard! 

 

Just kidding - hope it's not injury or something serious.

 

Lazy - Just havn't ramped up enough after Comrades. Enjoyed the break as I was rather fed-up with the forced schedule leading up to my first big C. A tight schedule and hard sessions took away from the enjoyment, so I'm trying to get a bit of that back in the "off season".

[Andrew Steer]

Struggling to get going on a regular basis... had some good runs, had some *** runs. Got Wanderers 21 this weekend, I'm nowhere near ready for running it hard, so going to take it pretty easy and use it as a much needed kick in the bum. I've got Run the Berg in 5 weeks, if I don't pull finger fast that is going to be a very painful weekend 

[SwissVan]

Struggling to get going on a regular basis... had some good runs, had some *** runs. Got Wanderers 21 this weekend, I'm nowhere near ready for running it hard, so going to take it pretty easy and use it as a much needed kick in the bum. I've got Run the Berg in 5 weeks, if I don't pull finger fast that is going to be a very painful weekend

Ve are vatching you on ze strava

You can be lazy but u cannot hide

[SwissVan]

And the late afternoon storm is approaching / encroaching again ..... ????

[Jackes]

Regarding ITB...

 

This is one of the less BS articles regarding ITB I have seen (In my unqualified opinion)

 

http://running.competitor.com/2015/03/injury-prevention/10-exercises-to-treat-it-band-syndrome_125083

 

A few snippets....

 

(ITBS) is one of the most common running injuries today–and also one of the least understood.

 

While most physical therapists and clinicians who have experience treating running injuries understand how to treat IT band syndrome, the average runner doesn’t have a clue. Common do-it-yourself treatments include:

• Icing the side of the knee
• Stretching the IT band from the hip (the IT band has the consistency of a truck tire and is supposed to be tight)
• Foam rolling the IT band (ouch!)
• Complete rest

But ask most runners who have tried these treatments and they’ll say that as soon as they started running again, their IT band syndrome flared back up. It’s a stubborn injury and doesn’t respond to the treatments discussed above. IT band syndrome is not an injury of inflammation (so icing won’t help) or tight musculature (so foam rolling the band itself or stretching won’t help).

 

So what causes your femur to move abnormally? Usually, a weak butt. Your gluteus maximus and medius are the two major muscles that control the position of the pelvis and overall stability of the leg during the running stride. Weak hips also contribute to the pelvis “dropping” down on the non-stance leg.

 

ITBS is a problem with excessive, abnormal movement of the pelvis that must be controlled.

And how do you control excessive movement? By strengthening your supporting musculature to handle the impact forces and torque of running. While strength workouts are incredibly helpful, they’re often the strategy that most often gets skipped.