Illiotibial Band Syndrome ITBS

[Al Fowler]

Can anyone point me to a link on the internet that shows some good streches to do to prevent ITB?

Personally id buy a foam roller and do what i have been told to do by the physio.
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

[novice]

thanks Al but I was more after some daily stretches I should do

[Al Fowler]

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.

[southernsoftie]

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.

[skennaugh]

After todays research i have found a wobble board can help this.

[Al Fowler]

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!

[Danbert Nocurry]

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

[southernsoftie]

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!

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.

[Al Fowler]

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

Oh god not you as well!

[hopey]

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.