Today's Injuries

[Mike T]

Thanks DT!
Back from the physio and it is what I thought....ITB.
So, had a nice painful massage and some ultrasound. She also lent me a large roll of treatment paper that can act as a foam roller! :thumbup:
I'm going to try a short run and Wednesday and see how it is, then further treatment on Friday. The physio seemed to think that I can go ahead with the marathon on Sunday on as it is trail surface and it shouldn't do me any actual harm provided I can run through the pain if it occurs! :w00t: What do those with experience of ITB problems think about this?

Nothing like a long run to make ITB problems much worse; and I understand the pain is not run-through-able.

[Mountain Goatess]

Nothing like a long run to make ITB problems much worse; and I understand the pain is not run-through-able.

Yeah that's how I feel Mike....but we'll see if a miracle occurs by the weekend.

[cyclops]

Nothing like a long run to make ITB problems much worse; and I understand the pain is not run-through-able.

Agreed with Mike and pain is definitely the sign to stop. I had an itb issue recently and can 100% say you need to get it treated and rest. running on it will make it worse. I found I could run uphill but barely hobble down....not good when the run you've done was 2km uphill...it was a long hobble back home!! not sure the physio should be saying its fine to run with an injury tho good of them to lend you a roll of paper to act as a foam roller - you might find you squash it pretty speedily - a quick fix instead is a 2ltr bottle of cheap fizzy pop - shake it a bit (the trick is not to open it at all so the lid is tightly sealed) and then you have a pretty dense item to use as a roller.

[Mountain Goatess]

It's a really quite a firm roll cyclops, not squishable ;-)
It's just until I get a proper foam roller.

[Rob Furness]

I agree, the pain can be excruciating. But a foam roller does work wonders. I got one off amazon for about a ten or twenty quid. Money well spent.

[zephr]

Foam rollers are indeed fantastic, though it has to be noted that they are simply treating the symptoms and not the underlying cause. Foam roller all you like, and you may well be able to continue running, though without the roller, ITBS will come back.
To stop ITBS you have to look at the underlying issues (often muscular, and based around the glutes and the "deep 6" (piriformis etc) to prevent it.

[Mountain Goatess]

Foam rollers are indeed fantastic, though it has to be noted that they are simply treating the symptoms and not the underlying cause. Foam roller all you like, and you may well be able to continue running, though without the roller, ITBS will come back.
To stop ITBS you have to look at the underlying issues (often muscular, and based around the glutes and the "deep 6" (piriformis etc) to prevent it.

Thanks Zephyr,
I am almost sure that the cause of it is doing too many long runs in my new shoes. I've never had problems before this so I'm hoping eliminating the shoes will solve it.

[Andy A]

The ITB role is to add stability to the leg especially across the knee joint. it starts at the iliac crest and muscles in the hip mainly gluteus max, med, min and tensor fascia lata are attached to the ITB. The other end attaches in several places on the lateral side of the knee, mainly into the tibial.

ITB pain is often caused from inflammation due friction as the ITB rubs on the femoral epicondyle (the nobbly bit on the side of the knee). This can be caused from several factors; tightness of the ITB, weak knee flexors (hamstrings) or extensors (quads), weak hip abductors (gluteus medius and minimus)often on the non injured side, weak hip external rotators (piriformis). A good physio, podiatrist, sport therapsit should be able to diagnose the underlying problem. Add to this lots of repetative movement and the end result is not good.

Treatments in the short term usually consist of
RICE and NSAID's to take away the initail inflamation.
Modification of actvity/training.
Taping (a short term fix/ damage limiter, not a solution).
Massage.

Long term traetment usually consists of treating the underlying problem eg strengthening weak muscle groups, stretching tight muscles, continued exercise modification. And evalution of whats working and not.

[Mountain Goatess]

The ITB role is to add stability to the leg especially across the knee joint. it starts at the iliac crest and muscles in the hip mainly gluteus max, med, min and tensor fascia lata are attached to the ITB. The other end attaches in several places on the lateral side of the knee, mainly into the tibial.

ITB pain is often caused from inflammation due friction as the ITB rubs on the femoral epicondyle (the nobbly bit on the side of the knee). This can be caused from several factors; tightness of the ITB, weak knee flexors (hamstrings) or extensors (quads), weak hip abductors (gluteus medius and minimus)often on the non injured side, weak hip external rotators (piriformis). A good physio, podiatrist, sport therapsit should be able to diagnose the underlying problem. Add to this lots of repetative movement and the end result is not good.

Treatments in the short term usually consist of
RICE and NSAID's to take away the initail inflamation.
Modification of actvity/training.
Taping (a short term fix/ damage limiter, not a solution).
Massage.

Long term traetment usually consists of treating the underlying problem eg strengthening weak muscle groups, stretching tight muscles, continued exercise modification. And evalution of whats working and not.

This is correct Andy.
It was not my shoes, although they probably contributed. My hip is out of alignment due to weak piriformis/external rotators. I have always had a sore hip when doing long walks/runs and thought nothing of it before now as I had hip problems as a baby!
I've seen 2 different physios (one private/one NHS) and had the ITB 'stripped'. I've iced, stretched and rollered and have strengthening exercises to do and it is feeling so much better than it was!
Thanks for the comments and advice everyone

[stevefoster]

This is correct Andy.
It was not my shoes, although they probably contributed. My hip is out of alignment due to weak piriformis/external rotators. I have always had a sore hip when doing long walks/runs and thought nothing of it before now as I had hip problems as a baby!
I've seen 2 different physios (one private/one NHS) and had the ITB 'stripped'. I've iced, stretched and rollered and have strengthening exercises to do and it is feeling so much better than it was!
Thanks for the comments and advice everyone

Glad your on the mend Goatess, sorry must have missed you were injured.