ITB....HELP!!!!!

[GlockG4]

So a bit of background. My girlfriend injured her ITB on her first marathon (running) in Feb, she stoped running for about 3 months. When she started again it was still sore and could only manage about 2k. After a hell of a lot of money spent on physio and chiropractor she can only manage about 8k before the pain starts to get really bad. She stretches and use a foam roller. Any suggestions please? Whe are going to try and tape the itb band tomorrow, but there are a 100 different ways of doing so, so any advice on the best way would also be greatly appreciated.

[quintonb]

I feel her pain. I have suffered quite badly with the same.

I found the foam roller worked wonders for me. But the main thing was shoes. I pronate very slightly and have always used Anti-pronation supported shoes. Here in lay my problem. Chatting to a few seasoned runners and a guy I know who owns a running shop, they all said run in a neutral shoe. Since I have moved over I havent had any issues. Ran my first ever half marathon in August and didn't have 1 problem.

 

For me that combination of roller and shoe change made all the difference.

I do however know a few people who have had thier ITB's cut and its worked.

But I am not qualified to comment on your Girlfriends specific problem.

 

If however she does go under the knife, Rehab is EXTREMELY important and make sure she does exactly what she is told, and even a bit more. You dont want any scare tissue forming in that area.

 

This is what worked for me, may not do the trick for her. I say Exhaust all options before surgery is considered.

Good luck 

[Bianchi Baby]

I have suffered and still suffer from ITB problems. I too changed my shoes from anti pronation to neutral and stretch like a demon regularly.

 

There is a thread on here about ITB and I do a stretch that I found on there - something like place your leg up on a counter/chair at waist height with the knee bent outwards and lean in stretching the ITB - find the thread it had a video of this stretch - works like a charm.

 

Also, cycling has helped me a lot. Strengthened my legs and somehow helped my problem - oh and my hubby is now happy because I cycle with him all the time ????????

[BarHugger]

Just a suggestion......very slow runs on golf course (7-8km) barefoot. Start slow.....jog one, walk one and backwards run one.....repeat. Keep all else and interventions in place....just no shoes and running on road. Give it time as it seems the problem is now chronic.

 

But like stated.....just a suggestion.

[V12man]

I posted the stretch on the ITB thread it's pretty easy and if you cant find it I will repeat it - works like a charm if done correctly - and free.

[Dazshell]

+1 on the roller.  I have also started using Spider-tech tape (this one - http://spidertech.com/all-products/x-spider-6-pack-tin-604) and it has been a miracle.

 

I went from not being able to ride 20kms without severe discomfort, to doing 2 x 100km races in 2 weeks.  This past weekend I did 70km on Saturday and and another 70 on Sunday.

 

The trick is on how to apply it.  You need to find the "sweet spot" - tense the leg and feel where it os most tender and that is where you apply the centre of the X, then pull each arm out away from the centre at roughly 1, 5, 7 and 11 o'clock.

 

Hope it helps.  Dischem have a 12-pack tin for R213.00

 

Good luck

[Dazshell]

I also found this for if you want to use the standard roll of tape.

[GlockG4]

Thanks guys,she has also tried all tipes of shoes, also ended up on a neutral.

[dwinter]

I've had itb for years. The issue seems to originate from weak glutes and an over-compensating TFL (hip flexor) which tightens and then pulls the band tight. Does she get tight hip flexors when she gets itb pain?

[River Rat]

There is a minor surgical procedure where they do s small V-cut into the tendon which seems to work in extreme cases. Perhaps she should ask her doc about it.

[Slowbee]

I posted the stretch on the ITB thread it's pretty easy and if you cant find it I will repeat it - works like a charm if done correctly - and free.

yes pls. can you post the thread link ?

EDIT: not sure which one you posted in as there are a few when you do a search

[V12man]

yes pls. can you post the thread link ?

EDIT: not sure which one you posted in as there are a few when you do a search

https://community.bikehub.co.za/topic/126711-xx1-and-knee-pain/page-2?hl=itb+stretch&do=findComment&comment=1944041

 

Here you go - sorry it took so long, needed a full size screen to find it, as well as some power, having been out at home since 2pm yesterday and still out.

[V12man]

This is n

 

There is a minor surgical procedure where they do s small V-cut into the tendon which seems to work in extreme cases. Perhaps she should ask her doc about it.

This is not really so minor - and has a long rehab too - definately not the first choice of treatment - my opinion of the order is something like this:

 

A - PROPER DIAGNOSIS = not internet based please - from a qualified diagnostician that practices in the field - then if ITBFS is confirmed:

1 - Correct basics - bike fit/shoes - as a general rule running shoes that are anti pronation shoes are a very bad thing for ITB sufferers - neutral and soft seem to be better.

2 - Ice and stretch while continueng to excercise within pain limits

3 - Ice, stretch and rest until able to excercise with minimal discomfort, and a slow build up again while continueing the stretch.

4 - ice, stretch, rest and physio (taping/rolling/and all the other related modalities a physio will perform etc_

5 - ice, stretch, rest and physio and NSAID therapies

6 - ice, stretch, rest and physio and steriod therapy

7 - Consider changeing the sport practiced that created the issue

8 - Surgery...

[V12man]

Just in the interest of haveing the stretch under a topic that is easily searchable - here is a cut and paste.

 

Start with doing the ITB stretch at your desk - every hour...

Sit upright on a chair - feet on floor and knees bent at 90 degrees
Left ankle on right knee
Using both hands pull the left knee across to the right and towards the right shoulder, keeping the ankle on the right knee.
You should feel the stretch occurring in the left hip/buttock area - experiment with the angle of pull until you get to feel the stretching in that area
Hold for 60 sec
Change sides and repeat - 2 reps each side every hour.

If you really have ITB (and not a different injury) - your symptoms should start improving in a week or so.

You might well notice a difference between left and right sides as to how much the knee moves across the center line - the less it moves across the centreline, the more likely you will have ITB on that side.

[SwissVan]

So a bit of background. My girlfriend injured her ITB on her first marathon (running) in Feb, she stoped running for about 3 months. When she started again it was still sore and could only manage about 2k. After a hell of a lot of money spent on physio and chiropractor she can only manage about 8k before the pain starts to get really bad. She stretches and use a foam roller. Any suggestions please? Whe are going to try and tape the itb band tomorrow, but there are a 100 different ways of doing so, so any advice on the best way would also be greatly appreciated.

 

I had a similar situation back in 1999 or '98.... also did all the physio, stretching, no running for months... and it helped very little...first run after about 4 or 5 months and i could feel it starting after literally 2 lamp posts from my driveway.

 

Provided your wife has the correct shoes and no muscle imbalance then i would suggest that she starts running  on soft surfaces (treadmill, athletic track, grass) starting with very short distances and if she feels the ITB twinge coming on to stop right away, DONT try and keep running... slowly build up the distances she can run on soft surfaces without any twinges and definitely no pain before progressing to hard and cambered surfaces (roads)

 

I found the above slow build up and doing other exercises for my legs helped more than the physio and stretching.

 

Have a look here for some alternative ideas

 

http://www.lynosport.co.za/

 

http://www.lynosport.co.za/the-bunkie-test/

 

http://www.lynosport.co.za/is-your-body-strong-enough-for-the-2-oceans-camber/

 

 

ANOTHER thing... are you sure it is ITB? As above i had ITB and know exactly what it feels like, years later i started getting the same pain in my other knee and diagnosed it myself as an issue with my ITB.... After I got to the stage that i could not even walk without getting the "ITB pain"..... i went for a professional diagnosis

 Long story = WRONG, it turned out to be a cyst on the outside of my knee....

 

 

Good luck

[alleyne]

 

 

ANOTHER thing... are you sure it is ITB? As above i had ITB and know exactly what it feels like, years later i started getting the same pain in my other knee and diagnosed it myself as an issue with my ITB.... After I got to the stage that i could not even walk without getting the "ITB pain"..... i went for a professional diagnosis

 Long story = WRONG, it turned out to be a cyst on the outside of my knee....

 

 

Good luck

 

How did they find the cyst?