February 1, 2010 by brugeruge
Hi! I am currently training for Ironman Lake Placid and certainly need all the help I can get. I started running last week and I got about 6 minutes into a usual 50 minute run nothing to hard when a sharp pain took over my knee. Symptoms have lead me to beleive I have an IT Band issue going on. I was wondering if anyone could offer some advice on how to treat this quickly? Is it even possible? Are there any sports I can still participate in. Biking does not seem to bother it nor does the swimming however the running is a no go. Help!!! Please?
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Thank You Roller!
Just last night I read the posts online. I can not thank everyone enough for all of the great info. It seems as if we have some hard core distamce people around here and I figured who better than the best to ask. Being compulsive and obsessed with the triathlon world I went out today to buy a foam roller. After about 30 minutes of sweat and tears I feel wonderful. I will continue to ice and stretch but in the meantime thank you for the advice. Those who read this and want to get a roller. Wal-Mart has them for $14.99 without the DVD. You do not need the DVD there are plenty of pictures to help. Good luck and have fun!
I was training for the phila
I was training for the phila marathon in the fall and hit a pretty rough patch with IT band problems. I took a few weeks off stretching it daily and using the roller. It helped, but didn't correct the problem. I was able to run the marathon, but about 17 miles in I thought I was going to have to cut off my leg... I finished, but about 25 minutes off my goal time. Then I read 'Born to Run' by Christopher McDougall. I got a pair of vibram fivefingers and changed my running style. Since then I have been pain free and running 20-40 miles/week. I blame IT band issues on a heel strike running style - it's all about the barefoot style and forefoot strike. Although you have to ease into it bc some of your muscles won't be used to running that way, in about 6 weeks you'll be gliding pain free.
IT Band
Have you tried a Cho-Pat strap? It helped me greatly when mine was sore from cycling. Agree with others comments about rolling it out and stretching as well. The strap does help alleviate the symptoms but make sure you do the work to fix the problem itself through PT and stretching.
I have had IT band issues in
I have had IT band issues in the past and found a few things to help it. First was to be sure your shoes are good and the bike fit is spot on. Second is to buy a foam roller and to roll the crap outta your IT band every day as well as stretch stretch stretch. Also do some strength training exercises to strenghten the area. Two years ago when mine was so bad I couldn't even run a mile, I started going to Leading Edge PT (club member Renee works there) in Phoenixville. I was able to run a marathon that same season. Last year however I moved to the city and the drive to PT was too far. SO I tried something diferent since I was doing IMLP and wanted to be aggressive with treatment. I started going to Dr. Tancredi for ART (active release technique) It hurts like hell but will have you better in no time. So my advice is see a PT if possible and stretch and foam roll it. Good luck!
stay off the track
I hurt my IT band a few years back -- I sympathize with what you're going through because I remember it being so painful at times. I can't speak to how to recover, but I'd suggest you try and identify how you hurt yourself in the first place.
In my case, I messed myself up by running too much at the local high school track. Hard repeats around the curves were a little too much for my distance-runner body to handle. These days I do more tempo work if I need to turn up the volume on my run workouts. I'll do a track workout no more than once a week.
Get better.
Charlie