General Discussion Triathlon Talk » ITBand Issues and Knee Pain Rss Feed  
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2013-06-21 1:39 PM

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Subject: ITBand Issues and Knee Pain
I have been struggling with the knee and entire leg pain associated with ITB Syndrom. i know I'm not alone,, any magic potion
or somehting that really made a difference in getting rid of it or at least keeping it under control? I turned down the run mileage
to 3 or 4 at a time, I want to work up to 10 or so by the end of the summer, 1/2 IM planned for September.


2013-06-21 1:52 PM
in reply to: PESawyer

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Subject: RE: ITBand Issues and Knee Pain
My ITB problem was a result of weak hips. I worked on core and hip strength. No more ITB problems.
2013-06-21 1:56 PM
in reply to: GAUG3

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Subject: RE: ITBand Issues and Knee Pain
You Tube, ITB stretches, also a foam roller really helps as well. I have to stretch at least 3-4 times per day to keep mine at bay.
2013-06-21 2:02 PM
in reply to: CarlG

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Subject: RE: ITBand Issues and Knee Pain
Originally posted by CarlG

You Tube, ITB stretches, also a foam roller really helps as well. I have to stretch at least 3-4 times per day to keep mine at bay.


You definitely need to determine the cause of your problems. Too much volume/intensity too fast? Weak hips or core issues? Stride problems? The foam roller can be a huge help and you should use it proactively to help stave off problems.
2013-06-21 3:08 PM
in reply to: dmiller5

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Subject: RE: ITBand Issues and Knee Pain
Originally posted by dmiller5

Originally posted by CarlG

You Tube, ITB stretches, also a foam roller really helps as well. I have to stretch at least 3-4 times per day to keep mine at bay.


You definitely need to determine the cause of your problems. Too much volume/intensity too fast? Weak hips or core issues? Stride problems? The foam roller can be a huge help and you should use it proactively to help stave off problems.


x 1,000. You've got to find a specialist who will work out why this is happening as there is no miracle potion. And every person has a different reason. I asked around a bunch of local triathlon friends to recommend a good sports medicine doctor and booked an appointment. He worked out that I had very high arches resulting in really bad underpronation, so recommended minimalist shoes + custom foot orthotics. Took me about 3 months to get used to the shoes/ orthotics, and 3 months to cure the problem permanently. It took time and patience, and I'm not very good at the second part!

A foam roller will temporarily ease the pain, but it won't make the problem go away. And yes it's supposed to hurt, which is why I have "pain" written on one side of my foam roller, and "gain" written on the other

Good luck, as I know how painful and frustrating ITB problems are.
2013-06-21 3:16 PM
in reply to: wartho

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Subject: RE: ITBand Issues and Knee Pain

I can also testify to the foam roller.  Of course you should identify a possible cause, but honestly?  Mine was just lack of stretching.  A couple weeks of the foam roller and my knee pain went away.  I should probably continue but basically just go until I feel some discomfort again and notice it coming back and after a session or to on the roller, it's gone again.



2013-06-21 3:31 PM
in reply to: PESawyer

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Subject: RE: ITBand Issues and Knee Pain
I just wanted to add that some active release therapy can help also. I think that I have IT band issues for years but it wasn't until recently that it got really bad. I did all the foam rolling, stretching, core/hips strengthening and time off from running. Came right back when I tried to start running again. Finally found someone in my area who does active release and I am doing much better. I have a ton of scar tissue on mine. Good luck!
2013-06-21 3:48 PM
in reply to: desertchica

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Subject: RE: ITBand Issues and Knee Pain
I've been a runner since HS and one season I all of a sudden I got ITBS really badly. Tried everything. I stopped running, tried stretching, foam rolling, cortisone shots. NOTHING helped. I struggled through walking most of a HIM and then got some advice from a PT friend. What I had to do was a lot of glute and hip flexor exercises. I did 3-4 different glute exercises every day using ankle weights and did some resistance band workouts as well. I did them religiously for 6 weeks. What I was told by my physical therapist friend is that it takes 6 weeks for true muscle growth. So even though your legs might feel stronger after a few weeks, you still need to take it easy as to not re-injure yourself. Now I throw in some glute exercises every once in awhile to keep my glutes strong and I haven't had any issues since. SO, based off of my experiences with ITBS, I would say work on strengthening your glutes and hip flexors. Good luck!
2013-06-21 4:19 PM
in reply to: buckeyeguy77

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Subject: RE: ITBand Issues and Knee Pain
I have some experience with ITBFS. Take 2 weeks off, get fitted for shoes designed for your foot strike/gait style, stretch that IT and hamstrings several times daily. I was back to 100% within 2-3 months. Going forward, if I ever started having foot or leg pain, it's usually time for new insoles.
2013-06-21 4:26 PM
in reply to: PESawyer

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Subject: RE: ITBand Issues and Knee Pain
Only foam roller works for me...
2013-06-21 5:19 PM
in reply to: 0


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Subject: RE: ITBand Issues and Knee Pain
The only thing that worked for me was a small toilet plunger, vaseline, and a friend willing to do the treatment during my cringes and wailes of pain.

www.youtube.com/watch?v=Wwtw7-GUK6I?

The exact plunger in the video is available at Lowe's.

2 weeks, 1 "treatment" per week and fixed me up.


EDIT: And yes, I kept it vague and o_O for funnies.

Edited by Letmi 2013-06-21 5:23 PM


2013-06-21 10:20 PM
in reply to: Letmi

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Subject: RE: ITBand Issues and Knee Pain
Originally posted by Letmi

The only thing that worked for me was a small toilet plunger, vaseline, and a friend willing to do the treatment during my cringes and wailes of pain.

www.youtube.com/watch?v=Wwtw7-GUK6I?

The exact plunger in the video is available at Lowe's.

2 weeks, 1 "treatment" per week and fixed me up.


EDIT: And yes, I kept it vague and o_O for funnies.


Wow that looks great! I may have to try this as it would be a lot cheaper than my active release treatments. Thanks for posting!
2013-06-22 7:20 AM
in reply to: PESawyer

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Subject: RE: ITBand Issues and Knee Pain

I'll pretty much second what everyone else said.

However, I will add that you DO NOT want to keep running through the pain.  You HAVE to throttle back until you resolve it or it will become chronic.  Once chronic the ONLY solution is surgery and it's fairly difficult to find a surgeon who is 1. Good at the surgery and 2. Willing to do it.

So, yeah...knock that injury out and don't do any significant running volume until you KNOW you are injury free.  ITBS is nothing to mess around with.

2013-06-22 7:26 AM
in reply to: GAUG3

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Subject: RE: ITBand Issues and Knee Pain
Originally posted by GAUG3

My ITB problem was a result of weak hips. I worked on core and hip strength. No more ITB problems.


X2

Foam rolling released the discomfort, but the hip and glute strengthen exercises took care of the problem in a few weeks. Hasn't been back since. Mileage is now more then what it was before. Hope you can work past it.

2013-06-22 8:11 AM
in reply to: 0


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Subject: RE: ITBand Issues and Knee Pain
I had ITB syndrome twice and hip flexor tightness another time from long distance running and the only thing that helped provide immediate relief was a good chiropractor. In my case, my pelvis was misaligned (poor core and hip strength), causing a pull on one side. They will just "pop" it back into place. They can also work on active release therapy to relieve muscle tightness. With the ITB, I felt better within a week or so. I feel for you as it severly limits you. Good luck!

Edited by deadpool7 2013-06-22 8:12 AM
2013-06-22 11:26 AM
in reply to: deadpool7

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Subject: RE: ITBand Issues and Knee Pain
Lots of exercises with hip abductors / glutes / core worked for me. I'm also a big fan of the iron cross dynamic stretch. The IT was very hard for me to stretch. With the iron cross (google) I can feel the stretch from my hips all the way to the outside of my knee.


2013-06-22 12:06 PM
in reply to: desertchica

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Subject: RE: ITBand Issues and Knee Pain
I second the effectiveness of Active Release Therapy (ART) for IT Band problems. I went to my favorite sports chiro and he did ART on me. It worked wonders for me with my IT band issues. You'll still need to throttle back and give it some recovery time, but ART made a noticeable difference for me after just the first treatment. I got a handful more treatments over a couple weeks along with doing some hip strengthening exercises at home. I'm good as new now and just always do an IT Band stretch before and after every workout. It has kept me problem free since.
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