I'm not sure if this has already been posted, sorry if it has, but RunnersWorld have got an article on ITB in the latest edition.
Printable View
I'm not sure if this has already been posted, sorry if it has, but RunnersWorld have got an article on ITB in the latest edition.
Just returned from the physio, after last sunday's painful episode during Tanky's....ITBS was the verdict, mild case though, take a step back in training and build up the mileage again slowly...Advice, ITB stretching, ITB strengthening and some pilates exercise to isolate and strengthen the glutes...Physio had me doing an exercise whereby you lay face down and one leg at a time, bend at the knee and raise your upper leg just one inch off the table....on my right side naye probs on my injured side I could hardly lift the leg at all....:eek:
Ease back into training now and build up to Wuthering in March...
If in doubt go and see a physio, ain't cheap but money well spent:)
Will taping my ITB up make it any worse?
Hi Al, there was no mention of taping the ITB when I saw the physio, just advice on lots pf stretching and strengthening.....Quote:
Originally Posted by Al Fowler
What about massages. There a health and beaty place in my village and ive been a few times in the past to try and loosen my hamstrigs up.
But will massaging my knee help much?
Quote:
Originally Posted by Al Fowler
The main site of pain for me is the lower attachment point on the fibia, the physio did some localised medium depth massage and it certainly seemed to ease up and "free" the area...The massage has to be precise though (as the knee is a delicate area for massage) and I would advise a sports massage therapist should you go down that route...
I have had ITB problems for about 3 years. For me the thing which seems to be working is orthotics. I got them through the national health as we have a really good muscoskeletal unit here in sunny darwen. I have to say however that it is early days and I do have fairly bad bio mechnical problems due to a matching pair of arthritic big toe joints. During my quest to find a cure I have tried lots of strength work and stretching. As in previous posts, it pays to work on them glute muscles, I had real imbalances between my right and left sides.
As for alternatives I can only recommend the bike. I have no pain at all cycling and at least you can still get a good long day out. If you want to keep the competitive side up try some of the cyclosportives or even cyclo cross which is fantastic
A couple of years ago i had pains in both knees. When i saw a physio he diagnosed tight IT bands as causing the problem. The way he loosened them was to run the heal of his hand up the full length of the band starting from the knee upwards. I think he called it stripping the band. It was f**king painful while he did it but releived the pain in my knees almost straight away
I found this y'day.Quote:
Originally Posted by hopey
It also says cycling makes it worse - may be why mine seems to be getting worse.
Hey Al
Just a quick one as everythingon here seems to be covered!
Got my problem on a training run for the Saunders - nothing special - halfway round a 10k flat run got a pain on the outside of my knee - ended up pretty bad so I was limping in to the end - rested for a while and the tried the Saunders a couple of months later (yeah stupid I know so no comments please!) lasted through the whole of the first day but couldnt continue the second. Again tried resting and slowly building up running but wouldnt shift so went to a physio...
Reckoned it was ITB - gave me some stretches - which match all you been given, so I tried them for a few months - although not as often as every time I went through a door! however didnt seem to shift it
Went to a different physio - who reckoned something different. Will let you know in case it may help. Kneecap tracking off (runners knee) combination of ITB and not wearing right trainers - but also hip displacement putting additional torsion on the knee - solution:
taping knee in a way to pull the kneecap over to the inside of the leg (felt funny for the first month but def feels good now)
ITB stretches - he mentioned that you cant really stretch the ITB (I may be wrong on this) but that it was - like some people have said - a solid band - what you were really stretching was the connecting muscles at either end. The two best stretches I found for myself (Im sure everyone is different) is on back - injured leg in air at 90 degrees to body and knee bent 90 degrees, hold knee with right hand and pull towards opposite shoulder (left shoulder if its your right leg) and at same time hols your ankle with left hand and pull towards you also (may be other way round - pull with ankle towards you and gently pull to opposite shoulder to increase stretch) Other one could be done at a desk - standing at the desk place your foot sideways onto the desk - against so your knee is at right angles and your thigh is 90 degrees to your body, then gently lean forward and push your arse out - should feel the stretch)
Massaging - this made a massive difference to me - you can get anyone to do it - lying on your side, towel over your thigh - and someone gently rubbing their forearm from side to side up and down your thigh (my gf hardly applies any pressure) alternatively get a foam roller and use this. although I recommend starting with the soft version (I got the hard and its agony! - even for foam!)
Regarding cycling - I used to get the pain slightly when cycling as well - at the risk of sounding patronising - check you've got your bike set up right - saddle position n everything - also specialised do some inserts for shoes which can be good if your knee is slightly out of kilter when cycling. It may be that the problem came about from cycling in the wrong position and then just aggravated by running?!
Anyway - I've waffled on for long enough. just thought Id impart some of my experience to you - and it doesnt mean its necessarily right! but definitely need to get it checked by someone. :)