BT Forum

Ouch. I had IT band syndrome a few years ago while training for my first HM. Being stubborn I suffered through and went to the doctor once during training mainly so we could confirm it wasn't a tear or anything. Once I knew what it was I ran the race anyway then went to physical therapy. Since you don't know that it isn't something more severe I would be cautious. I went to urgent care first instead of the doctor because it was faster and they could do the imaging to see if it was serious. Maybe that is an option for you? Good luck and feel better!

Ouch. I had IT band syndrome a few years ago while training for my first HM. Being stubborn I suffered through and went to the doctor once during training mainly so we could confirm it wasn't a tear or anything. Once I knew what it was I ran the race anyway then went to physical therapy. Since you don't know that it isn't something more severe I would be cautious. I went to urgent care first instead of the doctor because it was faster and they could do the imaging to see if it was serious. Maybe that is an option for you? Good luck and feel better!

First, I ditto what was said about getting xrays. Second, trust your instincts and you'll make the right decision. I have had this injury many times before. I have had the cortisone injections, used a foam roller, ice, heating pad, rolling pin, tubes of bengay, rubbing alcohol, tiger balm, 15 dollar organic gels, Jacuzzi soaks, P.T., massages, gel injections (its late and I don't remember the exact name at this time. I also ran a 5k so I'm a bit tired) but the pain always returned. I researched it and found that it stems from (in my case) tight glutes, hams, and outer hips and yes the it too. Solution: stretching and strength training. I have been doing yoga ,googled and youtubed stretches/strength exercises and this is the first year I am without pain or injections. Good luck

Yoga, 4x per week, foam roller and ice after swim, bike and run or whatever cardio activity where I'm using my legs a lot. Ie cardio kickboxing. I also stretch b4 and after activities except for yoga

First, that is unfortunate due to the timing of the race. However, as an IT band pain survivor, if you are going to make tri's and significant effort activity part of your daily, I will say that it is particularly important to learn to deal with, triage, and rehab injuries as every single one of us gets them. So, chalk it up as an opportunity to learn. Second, I would tell you from personal experience that you must stop running for a while. From the research that I've done (and I'm not in any way a medical professional but I have stayed at a Holiday Inn or two), IT band pain is irritation caused by friction, creating inflammation and pain. This doesn't mean that you have to lock your shoes in a vault for six months but it does mean no running for a couple of weeks while you vigorously (and I do mean, VIGOROUSLY) incorporate foam rolling, icing, and stretching into your daily routine. In my case, that meant three times a day for each for the first week or two....the more the better. I personally had to shelve the shoes for seven weeks but haven't had issues since.Thirdly, upon the road back, plan on doing some strengthening exercises for you hips, glutes, etc. If you will check out www.strengthrunning.com, the author has a tremendous video presentation documenting great strength exercises for combatting IT band pain. I've used the exercises and have noticed not only no IT band pain but also better running overall and less tired legs coming off the bike.Lastly, go slowly on your recovery. While you are not running, get in the pool....a lot. It will maintain your overall fitness and allow you to use leg muscles without jarring as the healing occurs. Also, when you start back running, baby step it. I personally set a goal of running for 30 seconds and 30 seconds walking each minute for a single mile without pain for my first day and only did one more day that week. It was frustrating but I knew I didn't want to run in pain so I stuck to the plan.....and it worked.Good luck.