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IT Band 7 weeks to HIM
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 2014-07-14 5:33 PM |
 11 |  Subject: IT Band 7 weeks to HIMI recently (2 weeks ago) had ITBS took anti inflamatory, good stretching programme it did not go away. Does not hurt while running, but when i bike it is brutal after 1h30 of bicking. Got a new bike fit and seing a PT. Now i am 7 weeks from my first HIM and i dont know what to do, should i have a complete RICE or just forget about the HIM and posponed it to another time. As of today i would be ready but if i take off i am worried i will have problems in the hills in the bike portion. Anything you can say to help is more than welcome. Edited by claude67 2014-07-14 5:47 PM |
| 2014-07-14 7:10 PM in reply to: claude67 |
Elite 4583   | Subject: RE: IT Band 7 weeks to HIM I have off and on issues with my IT band and what finally did the trick for me was rolling the crap out of it with a foam roller. At least three times a day I would lay on the ground with the foam roller under my left hip, put all my body weight down and roll from hip to knee several times. It hurt like a mother, but it helped. I also had my daughters roll my hip to knee with "the stick". That also helped. The rolling plus good stretching and some IT exercises took care of it. I haven't had trouble for months. Oh, by doing the above, I alleviated the pain within a week. |
| 2014-07-15 7:05 AM in reply to: ingleshteechur |
| 11 | Subject: RE: IT Band 7 weeks to HIM Thanks Kim, i started yesteday OMG what pain, did you still trained or stop completly. |
| 2014-07-15 7:37 AM in reply to: 0 |
New user 25 | Subject: RE: IT Band 7 weeks to HIM Sorry to hear about the IT Band pain! Happened to me last fall after I ramped up too quickly for a half marathon. Don't remember my exact timeline for a return to running but I did see a PT and it took some work to get better. For me, my main problems were inflexibility in my hip and glutes and a muscle imbalance (quads stronger than hammies) causing the band to tighten. I did a lot of stretching, some strengthening exercises and foam rolling as well as investing in a properly fitting shoe based on my run mechanics and have (knock on wood) been injury free since. Listen to your PT - they should know best. From my understanding these injuries are generally a result of inflexibility / muscle imbalance so be sure to push your PT to help you identify the root cause so you can fix the problem and not just temporarily address the immediate symptoms. Good luck. I hope you are back in action before your HIM. Feel free to PM me if you have any more specific questions. Edited by swimbikerun81 2014-07-15 7:38 AM |
| 2014-07-15 9:48 AM in reply to: claude67 |
Elite 4583 | Subject: RE: IT Band 7 weeks to HIM Originally posted by claude67 Thanks Kim, i started yesteday OMG what pain, did you still trained or stop completly. I took a few days off and started back slowly, made sure when I did train there was no pain. Good luck...I think that HIM is totally still possible.
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| 2014-07-15 10:12 AM in reply to: ingleshteechur |
475 | Subject: RE: IT Band 7 weeks to HIM I have IT band issues almost year round. Broke both of my feet (stress fractures) because I didn't take care of myself like I should have. FOAM ROLLER rocks!!! I cannot imagine living without it. It hurts so good, if you know what I mean. Also, I find that mine hurts way worse on brick days. I have eliminated big bricks from the bulk of my training months and just do a couple of longer ones closer to the date of my big race. Maybe that would help you a little? For some reason if I bike long, foam roll at night, and then get up in the AM and do my hard runs I don't seem to have as much trouble. I also ALWAYS do a series of warm-up stretches (dynamic) right before my track and tempo run days. Takes about 6 minutes so sometimes I rush but it does help. Good luck to you. Feel for you.  |
| 2014-07-15 12:04 PM in reply to: claude67 |
| 240 | Subject: RE: IT Band 7 weeks to HIM I had the same issue before my HIM last year. Kim is right on with the rolling, it will help. I also went to chiropractor who specializes in ART therapy. Deep tissue massage for the tendons and ligaments. These both helped me to get thru the race. I did have some pain late in the race and for several days after. My ITBS was caused by running vs. the biking, so take it for what it's worth but I have been told that it should not cause further damage to train as long as you are careful. The key is to stop at the point it begins to hurt. For me that would be 3 miles some days and 4-5 others. Once you push past the point of pain it will then hurt for several days and set back your training again. So maybe do more shorter intense sessions on the bike. Once you race is done I would try to figure out what is leading to this pain and make adjustments. I was definitely over striding and not activating my glutes and hamstrings. Spent a bunch of time on form over the winter and knock wood, have not had any issues this year. The key was looking at video of myself running. I was not doing what I thought I was. your issues might be increasing mileage too quickly, incorrect form or perhaps the fit. Hope this helps and good luck. What race are you doing? |
| 2014-07-15 4:10 PM in reply to: StevenC |
| 475 | Subject: RE: IT Band 7 weeks to HIM Originally posted by StevenC I had the same issue before my HIM last year. Kim is right on with the rolling, it will help. I also went to chiropractor who specializes in ART therapy. Deep tissue massage for the tendons and ligaments. These both helped me to get thru the race. I did have some pain late in the race and for several days after. My ITBS was caused by running vs. the biking, so take it for what it's worth but I have been told that it should not cause further damage to train as long as you are careful. The key is to stop at the point it begins to hurt. For me that would be 3 miles some days and 4-5 others. Once you push past the point of pain it will then hurt for several days and set back your training again. So maybe do more shorter intense sessions on the bike. Once you race is done I would try to figure out what is leading to this pain and make adjustments. I was definitely over striding and not activating my glutes and hamstrings. Spent a bunch of time on form over the winter and knock wood, have not had any issues this year. The key was looking at video of myself running. I was not doing what I thought I was. your issues might be increasing mileage too quickly, incorrect form or perhaps the fit. Hope this helps and good luck. What race are you doing? Interesting what you say about form. I would look into that for sure and I need to do the same. I think that may be my project for post IM this winter! I also use longer strides and my glutes are under-developed according to my PT. I have heard good things about ART. |
| 2014-07-15 4:38 PM in reply to: 0 |
| 11 | Subject: RE: IT Band 7 weeks to HIM You know when everything is going so well we tend to push it little bit more every week, the foam roller seems to work at least do something good after workouts. It is exactly what i started doing as soon as it hurts i stop, running is ok no pain while doing it, but it's the next day. Biking if i spin i am okay for an hour and half . My PT told me it was my lack of flexibility. I am doing muskoka sept 7th lots of hills but i am good climber ( well was before this itbs issue ). I will continu all these stretching, rolling. Thanks for all your support Edited by claude67 2014-07-15 4:43 PM |
| 2014-07-16 10:06 AM in reply to: claude67 |
| 475 | Subject: RE: IT Band 7 weeks to HIM Originally posted by claude67 You know when everything is going so well we tend to push it little bit more every week, the foam roller seems to work at least do something good after workouts. It is exactly what i started doing as soon as it hurts i stop, running is ok no pain while doing it, but it's the next day. Biking if i spin i am okay for an hour and half . My PT told me it was my lack of flexibility. I am doing muskoka sept 7th lots of hills but i am good climber ( well was before this itbs issue ). I will continu all these stretching, rolling. Thanks for all your support I hope you can get through this and continue your training! When I went to PT for 6 months (yes, it was awful) they told me I had major flexibility issues, as well as a week back/core. My abs looked strong, but it was the opposing muscles that had all the issues. I wish I could say I do everything they told me to do, but with IM training and 3 young kids I just don't have the time. Good luck and try to heed the advice of those trying to help you.  |
| 2014-07-17 9:04 AM in reply to: ingleshteechur |
72 North Vancouver, British Columbia | Subject: RE: IT Band 7 weeks to HIM Originally posted by ingleshteechur I have off and on issues with my IT band and what finally did the trick for me was rolling the crap out of it with a foam roller. At least three times a day I would lay on the ground with the foam roller under my left hip, put all my body weight down and roll from hip to knee several times. It hurt like a mother, but it helped. I also had my daughters roll my hip to knee with "the stick". That also helped. The rolling plus good stretching and some IT exercises took care of it. I haven't had trouble for months. Oh, by doing the above, I alleviated the pain within a week. I had the same issue and did exactly the thing as ingleshteechur. I used to have frequent IT-band pain and the foam roller changed my life. |
| 2014-07-17 10:33 AM in reply to: claude67 |
| 297 Arden, North Carolina | Subject: RE: IT Band 7 weeks to HIM Originally posted by claude67 I recently (2 weeks ago) had ITBS took anti inflamatory, good stretching programme it did not go away. Does not hurt while running, but when i bike it is brutal after 1h30 of bicking. Got a new bike fit and seing a PT. Now i am 7 weeks from my first HIM and i dont know what to do, should i have a complete RICE or just forget about the HIM and posponed it to another time. As of today i would be ready but if i take off i am worried i will have problems in the hills in the bike portion. Anything you can say to help is more than welcome. I just recently had an IT band issue. My therapist suggested a combination of stretches, laying down, figure four position and gently letting your knee lower and turning your upper body and holding it. Ice, obviously. Rolling a tennis ball on the afflicted area. and using Cryoderm/Biofreeze after a hot shower(skin absorbs it better) I haven't felt it again since my treatment. Like you, I only felt it when riding. |
| 2014-07-18 11:42 AM in reply to: claude67 |
| 11 | Subject: RE: IT Band 7 weeks to HIM I wanted to give you a heads up on my progress, rolled the crap out of my IT band, saw my PT yesterday and she says i am back at 70 percent and we will know sunday after my big ride. So again thanks for the great pointers and shared experiences it was very encouraging, now back to the foam roller. |
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