Printable View
Personally id buy a foam roller and do what i have been told to do by the physio.Quote:
Originally Posted by novice
Heres what i have to do, your supposed to go a little slower and hold it on a sore spot until the pain dies down 75%. Since my doesnt seem to die down even 10% yet going as fast as this guy does makes it slightly more barable.
http://www.youtube.com/watch?v=Bk9KDJ-EORs
Heres where to get one from - free p&p.
http://physiosupplies.com/acatalog/R...m_Rollers.html
thanks Al but I was more after some daily stretches I should do
Well then there are quite a few on youtube, bit hard to get used to and i end up falling over usually.:rolleyes:Quote:
Originally Posted by novice
Due to the interconnectedness (?!) of the upper leg muscles, I've been combining stretches for ITB specifically with glute and quad stretches:
Quad
http://www.youtube.com/watch?v=tfCLuuhFMrc
Glutes
http://www.youtube.com/watch?v=tIZzk6BSyW4
http://www.youtube.com/watch?v=svth0NRT-iM
http://www.youtube.com/watch?v=fBwkdjc4e4I
ITB
http://www.youtube.com/watch?v=aQ7xSCJWa3I
http://www.youtube.com/watch?v=t2uCy...eature=related
(both the same)
2 out of the 3 glute stretches with the quad and ITB, holding each for 30secs.
Will also try to do the ITB at other times of the day (filling the car with petrol, waiting by the photocopier/kettle, etc.).
I've also been doing some work to strengthen the calfs and and quads with things like calf raises, squats (both with dumbells) and burpees.
After todays research i have found a wobble board can help this.
Ive just been thinking.
Does running actually make ITB any worse. I know the pain gets worse during and after you run but ive got to the stage its getting to me that much im willing to take the pain if it means i can enjoy having a run every now and again.
I know if you where to start training properly again that is bound to make it worse, but every now and again, maybe once - pushing it twice a week.
I just want to get muddy and enjoy having a run! CANT TAKE IT ANYMORE!!!!!
So what do you ITB'ers think.
It just ruins your life this ITB does, cant do anything without it nailing you, even sitting still, lying in bed...i cant even kick a bloody football!
Seventh week of no running for me because of ITBS - I cant describe how frustrated i am.
Anyway i've found some stretches and exercises here:
http://sportsmedicine.about.com/cs/knee_injuries/a/knee7.htm
I see your 7 weeks, and raise you 6 months. Barring a week or so in Feb, I've done nothing since Nov. Just when I've been pain free for a couple of weeks and can start thinking of running in a couple of week's time, I get a niggle!:mad:Quote:
Originally Posted by Danbert
Most annoying thing is, the pain at the time isn't enough to stop me running, but I know that if I do, I'll crock meselff good and proper.
Oh god not you as well! :(Quote:
Originally Posted by Danbert
Get a foam roller!
I roll on it 3 times a days. The first few times it hurts like hell, but everyday it gets a bit easier.
Within a week I was out running, all though it was only a couple of miles with no descent. 5 weeks later I'm out running almost back to normal.
I'm still rolling 3 times a day to help stop the problem coming back.
I've been using my multipurpose length of scaffolding :eek:. Maybe I should just do it more often?Quote:
Originally Posted by hopey
You say 3 times a day, is that 3 sets of 10 or something?
I do 100 rolls on each leg each day - in one go.Quote:
Originally Posted by southernsoftie
'Up...and down' counts as on.
I break it into 25 on each side though.
Yes 3 times a day for 20mins, really focusing on the places where it really hurts!Quote:
Originally Posted by southernsoftie
My knee has taken to clicking when I flex or extend it.
I take it that this is all part of the ITBS injury process? :confused:
Ive not had clicking, but i get pain all over my knees.Quote:
Originally Posted by Danbert
Yes mine clicks, but after stretching it doesn't seem to do, so I think it could be part of the problem with mine.Quote:
Originally Posted by Danbert
quick Q re. this ITBS: is it always pain down the side of the kneecap? i.e., if the pain is down the front, it probably isn't this?
I know I've some sort of kneecap cartilage problem - but am confused about the balance between resting it and exercising it back to strength: ie., if the exercise brings on the twinge, then how do you know you're not doing it more harm than good?
If it's a case of running through the pain, I can do that, in fact would rather do that than fannying about with stretches and what-not.
Have you actually had your knee problem diagnosed as caused by ITBS ZHR? If it's Runner's Knee you'll need to at least cut down the mileage for a while. It took me a year to shift it and that was with daily strengthening excercises :)Quote:
Originally Posted by ZootHornRollo
no I've not, and yeh, I know, I should just get to the physio! :oQuote:
Originally Posted by Derby Tup
Is ITBS = 'runner's knee' then?
I've had this kneecap pain before, and if I remember right what the physio said last time, it is to do with having a tense / stiff outer thigh muscle turning the kneecap through the stride
but the pain is very specific this time: down the front (i.e. shin-wards) of the kneecap when straightening the leg on a stair or steep ascent. It's got better through rest - but just wondering if I'm being stupid to have a crack at duddon ...
ITBS is different to Runners Knee and your symptoms don't sound like Runners Knee. There you have shooting pains going down stairs or on down hills. Classic one is getting out of a chair too and pain coming on. I'd see someone asap re your problem and ideally before Duddon ;)Quote:
Originally Posted by ZootHornRollo
After the Grin and Bear It race, I had a massage and was told that I needed to do stretches for the ITB. Came across this on the internet. Any physios out there who could comment? :confused:
http://saveyourself.ca/tutorials/ili...me-stretch.php
Search on here for ITB and there should be plenty. Seems a lot of us have needed hep with this this year.:(
Hopefully your advice is given to prevent rather than to recover from. As someone who's had 9mo+ out since last Nov and just getting back into it, I can wholeheartedly recommend using whatever you can to prevent it.
Good luck!:)
Was wondering if anyone could help/advise?? I think I might have this (a sharp pain on outside of left knee that kicks in after about 16-plus miles and reduces me to a hobble, and then feels fine as long as I walk).
Are there any exercises/weights I can do?
Do I forget about trying for the Fellsman this year?
Cheers, Ian
Can you not get to a PhysioQuote:
Originally Posted by Mossy
He or She can work wonders. Ive recently had problems like this and I know from exp over the years what to stretch.
Im going Physio Tommorow.
Get yourself to a physio to confirm your self diagnosis first. As you can't be sure of the right rehab work you will need to do until then. Get your money's worth out of that first session and find out as much as you can about the injury, how to treat it and how to reduce the chances of it happening again. Then read up on the subject. There is loads of stuff if it is your ITB. Then plan your recovery and do whatever you need to do. There are ITB specific exercises if it is that. But like I said: Confirm your self diagnosis first.Quote:
Originally Posted by Mossy
If you look at my 'Knee help please' thread it details my whole grisly ordeal exercises and all, i'm 8 months in and still battling, my advice would be to reduce yourself to low milage and see a sports physio for a diagnosis.Quote:
Originally Posted by Mossy
Thanks for the help ... I'll book myself in... oh the denial etc
You need to go and se a recomended Podiatrist, ITB can be sorted easily to enable pain free running
Welcome to the club.:rolleyes:
http://physiosupplies.com/acatalog/1...R_-_WHITE.html
This website is the best around I believe, free P&P and when i ordered mine it arrvied next day.
If you want to do as much as possible for spending next to nothing, get one of these!
Physios are dear, especially when you have ITB because you have to repeatedly go back, but they are defenitely worth seeing to let them hammer it for you to loosen it up, show you how to use a foam roller and give you exercises to strengthen up the weak muscles which caused the ITB to go so wrong.
IT bands cant be stretched:eek:Quote:
Originally Posted by Al Fowler
There are a couple of stretches you can do on the IT band. they quite hard to describe by text, especially so close to bed time! PM me tommorrow, and I'll give it a go.
I can recommend a cracking physio in newcastle, who sorted this injury out for me. He ran his elbow and all his body weight along the IT band for about 2 mins (excruciating pain!) and gave me 3 stretches. Never suffered with the injury again!
Thanks very much.... I have one of these rollers (forgot all about and stuffed it in a cupboard after a physio recommended i get one about three years ago)! Just had a go _ ouch! _ now I know why it went in the cupboard. Still off to the physio though...
Yes,i have the same,i have found that a neoprene knee support is the answer for me,after resting it i found it was fine till upping milage.Quote:
Originally Posted by Mossy
With the support i get no trouble at all with i.t. ! Its the cartilage ,foot and i think piriformus ligament[just under yer arse] thats the trouble !!
If i ever forget to put the support on,the i.t. reduces me to a walk as well,but is fine next day.
Strange but true.
Give one a spin,nohalmdun.
Hi All,not been on here for a while,wondering if anyone can help me out,
After suffering with Plantar Fasciitis in my left foot for 5 months and not running pretty much at all during that time I finally got over that and was back building up very gradually again for about 2-3 weeks when during a run my right knee started hurting on the oustide of my knee cap towards the bottom of quads,it is quite sore to touch and after about 10 minutes of running it is too much to bear and i have to stop,walking isn't muchgood either,downhills especially so. Been stretching my Quads and Hamstrings and using the foam roller for about 2 weeks now but doesn't seem to be getting any better
Any Tips? Am I barking up the wrong tree? Getting very frustrated and stressed out!
Cheers
Andy
Could easily be ITB syndrome - do some ITB stretches and get fit on the bike, assuming that doesn't hurt. Have you changed shoes to try to help your plantar fasciitis? If so you might need to do at least some of your running in your old shoes until this settles.
Changed my road shoes from neutral to supportive but haven't actually tried running on the roads,my fell and trail shoes are still the same ones (x Talon 212's and Roclite 320's) Will try the bike,see if it helps
Thanks
Hi Andy-long time no see my friend!
I got exact symptons a few years ago now-it put me out for about 8 weeks-mainly because i went to physio and he did his job but i tried running again too soon!
I had intensive massage and ultrasound-now way could i have stretched it out on its own mate. My advice is to go to a good physio-there is a thread somewhere with some great stretches.
Even now Andy, after a run i still do various stretches-piriformis being one of them. Ive not had any trouble since-its a shortening of the tendon if i remember and the friction of it rubbibg on you kneecap causes the swelling and hence the pain. I tried running through it as you have done and im telling you there is no bloody chance!
It can be sorted-but patience is required. As for cycling-if it doesnt cause you pain then thats great. Hope this helps.
Baz
I had the whole winter out with a hip problem that was hard to pin down at first as the pain kept referring to diffent points in my thigh, hip and lower back. Seems in the end to have been an ITB problem. I paid for intensive massage from a real hands on physio and the massage of the ITB was the most painful thing I have ecver experienced. However it really helped to free it up and relax it and I have managed to get back running again now. Even did OCT on saturday and apart from some lower back pain again things seem to be good now. Dont give up with the foam roller but it is really difficult to apply the pressure on yourself that a physio or sports masseur will inflict upon you. Pay up and experience the pain!!Quote:
Originally Posted by Big Bad Baz
right, lets see if it works this time (just posted and it didnt like it)
Bit of a bummer getting ITBS straight after plantar fasciitis- though you did mention that you havent changed your shoes... that might be an issue
ITB syndrome is generally caused by the piriformis (and 5 other deep lateral rotators) not doing their job properly. Because they arent pulling their weight, the ITB kicks in and literally tries to hold the leg and hip in the right place as you run. so a tendonous band is trying to do the same job as 6 muscles should be.
hence why it hurts so much.
(there are other issues involved, but thats the easiest to explain on here).
As the other guys are saying, Physio or massage is the way forward. Foam rollering is good, but you need to also look at piriformis and the tfl (not transport for london, but tensor fascia latae- the muscle that actually attaches to the ITB)
Have to say I hate massaging ITBs as I know how damn freaking painful it is- but sometimes it has to be done.
if a physio just does that and doesnt look at the surrounding issues, really, you should be going to a different physio as they are dealing only with the symptom, not the cause.
It may be that you need new shoe, it may be that you need to stretch out some, and strengthen other muscles around your hips, and you may well need a massage.
If you're near Glossop area I might be able to help, if not- find another decent therapist near you. You only really get one body to mess around with.
Zephr
Great response, and I can relate to al of the things you have said in the successful treatment of my hip and thigh. I too had to do a lot of work on the piriformis and strengthening other muscles in the area.