Illiotibial Band Syndrome ITBS

[NotOnUrHelly]

Tell you what old un its a bugger to shift.

I'm managing mine quite well at the minute, I'm running three times a week and icing and stretching. Its ki-boshed my training and plans quite significantly and im certainly not confident enough to be crashing down hillsides at breakneck speeds(ahem).

What do you put yours down too, I'm guessing mine could have be a combination of over doing it and bad shoes. I think I can stem this back to some road shoes that I bought that are different to my normal ones.

I cant use Ibroprofen they make my nose run and sneezing fits. Guess Im alergic to them.

Let me know how you go, Im currently happy at the minute with my low miles it certainly gives me time to do other things. Im going to target the chorley road series on wednesday nights to keep me focused till Im hill confident again.


Cheers
Jamie

[amadablam]

I bet that it is something to do with your gait. And I'd hazard a guess at over-pronation the main cause of knee problems in runners. If it is, no matter how much rest/stretching you do it will come back if not corrected.
The good news as easy to sort out. Get a gait analysis - if your not sure go to a running shop and get them to look at your gait for free. The unfortunate bit is that if you do over-pronate then the only way to sort it out in fell shoes is to get Orthotics made - expensive. But then I'm sure you'd pay lots of money to get back running again.

[NotOnUrHelly]

I'm in the process Almadablam, had my gait analsyis checked and I do run funny.

Im going to be sized up for ym orthotics very soon. Im only going to get them to fit road shoes and everyday shoes. I'm not sure they can get them to fit both fell shoes and road shoes.

Its funny though I have run for 5 years without this problem and sometimes at reasonably high miles. I cannot understand why it did not come along back when I was running further.

Cheers for your advice.

Jamie

[amadablam]

I wear my orthotics in fell shoes without too much problems, although they don't work very well in walshes.
I ran for almost 3 years without any problem at all; then a bit of knee pain and I struggling to run at all. It's amazing that these chronic type injuries take years and years to develop.
Hope you get it sorted soon

[Witton Park]

http://runningtimes.com/rt/articles/...9&page=1&c=372

Try this link it may useful - but perhaps more of the same. Came from a friend (a physio) advising a friend who has a problem.

[Kevin Rowles]

I've been running for some time (9 months probably) with a dull ache below and underneath my right knee cap that comes on after about three miles. As it wasn't getting any easier I went to see my physiotherapist who immediately told me it was caused by ITBS. He's given me a series of stretches to do plus the icing twice a day, and initially we're hoping to beat this while I keep running. Three weeks on from my first appointment with him, the problem isn't getting any better, and as I'm now only running twice a week its stating to get me down. I run with orthotics in my shoes which I was fitted with two years ago following tendonitis in my left achilles.
Has anyone any advice on whether or not this ITBS complaint can be overcome quickly, or am I realistically looking at giving running a rest for a couple of months and seeing if that helps.

[Gambatte]

It took me half a year of no running before I solves it.
What has worked for me is core stability exercises, stretching, quad and gluteus strenghtening, custom made insole.
Just rest will not help.
Good luck.

[premier physio]

Gambatte has got it spot on- the lucky ones may not need so much attention in terms of treatment but the majority will fall into needing most of what gambatte done. Both physio and sports podiatry complement each other very well for ITB treatment.

[southernsoftie]

It took me half a year of no running before I solves it.
What has worked for me is core stability exercises, stretching, quad and gluteus strenghtening, custom made insole.
Just rest will not help.
Good luck.

Exactly the same for me too, save I never got the custom orthotics - wasn't suggested, and at the time I never knew they existed. It was a complete break for 3 months before I started again.

Still keep up the stretches for the glutes and the outside of my thigh and will always hold these longer than any other.

Still find I get the odd niggles now, but think that was mainly because I never kept the strengthening work up once the problem went (weight work on my legs bores me). But following my recent introduction to the fells, I've started this up again in an effort to prevent ligament injuries over the rough terrain.

Hope you get it sorted.

[randomcaller]

I had an ITB problem about a year ago and stopped running all together for a good 6 months. I still played hockey, but that never seemed to aggrevate it. Now i've been running for 3 months or so and it seems to be coming back. I haven't had any problems until this week, when it's become painful again. I never really learned any stretches so has anyone any idea where I can get hold of a stretching guide for ITB without going to a physio...can't afford to go see someone about it I'm really started to get into my running now and don't want to have to stop again.