IT Band issues- any ideas?

[Becky]

I'm traveling this week, so I'm stuck with running near the hotel rather than cycling. I'm not a runner, in part due to IT band issues that have plagued me for years. Running aggravates it much more than cycling.

Any ideas how I can temporarily tame this beast enough to get a few short (2-3 mile) runs in this week and not lose my mind from the lack of activity?

Thanks in advance for your help!

[Mr. Bloom]

As a former ITB sufferer, I recommend that you stop as soon as you have any discomfort and keep the Biofreeze handy.

You may also try to run on asphalt rather than concrete since it's softer??

[indysteel]

I have some ongoing ITB irritation. I find that stretching several times a day can help lessen the irritation. I primarily do the stretches explained here:
http://physicaltherapy.about.com/od/flexibilityexercises/ss/ITBstretches.htm

Be careful though. In my experience, ITB issues can easily turn chronic such that only rest will do. Best to tread (no pun intended) lightly.

[Jolt]

Stretching is definitely a good idea. Have you been to PT at all for this? Maybe you have a muscle imbalance that is causing your problem (such as weak gluteus medius/overactive TFL), and they could advise you on exercises to improve it. Also check for trigger points in the TFL (the muscle on the front of the hip toward the outer side)--these can make the muscle tight, which makes the IT band tight, which causes a painful problem. These are some of the things that helped me with my IT band problem; another that you may or may not want to consider would be running barefoot or in Vibram Five Fingers--since switching to this, I haven't had one twinge whereas I was still occasionally feeling it when wearing my regular running shoes. Hope this helps!

[Becky]

Thanks for all of the great suggestions. Yesterday's run was on the treadmill, and didn't last very long :( I've been doing some strength and core work instead (which I desperately need!).

Thanks for the link to those stretches- stretching has been my saving grace in the past, but I didn't bring my stretching guide with me.

I haven't been to a PT yet, but I'm thinking that it may be time to consider that.

[OakLeaf]

I'd just add working out trigger points in the vastus lateralis. That's where most of my ITB issues come from. And whether or not you're ready for barefoot running/Vibram Five Fingers, be very conscious of your running form - how you land on your feet, whether your knees or thighs are rotated outward, etc.

[Jolt]

I'd just add working out trigger points in the vastus lateralis. That's where most of my ITB issues come from. And whether or not you're ready for barefoot running/Vibram Five Fingers, be very conscious of your running form - how you land on your feet, whether your knees or thighs are rotated outward, etc.

Good points that I should have mentioned but forgot. You're right about the vastus lateralis; those trigger points do cause pain that feels just like IT band pain (and it's very possible to have both going on simultaneously).

[kacie tri-ing]

:D I knew jolt was going to talk about running barefoot. I love hearing about that!

[Jolt]

:D I knew jolt was going to talk about running barefoot. I love hearing about that!

And I should have "knocked on wood" when I made that statement about not having had a single IT band twinge since starting in the VFFs. I went for a run with my sister on Saturday and it acted up for some unknown reason. Then again, it was a different surface than I was used to running on, I had just started biking again the previous week after not doing any over the winter, I had been bad about stretching etc. for the preceding few days, and I had slept in an awkward position the night before that may have allowed things to get tight. So...the barefoot/minimal shoe thing helps, but it isn't a complete cure!

[Becky]

I managed to go for a short outdoor run on Wednesday. Strangely enough, no ITB issues. Shin splits to beat the band, but no ITB pain. I warmed up carefully, stretched when I felt things twinging, and felt pretty good. This leads me to believe that I'm doing something odd form-wise when I run on the treadmill. A shortened stride maybe?

[Jolt]

You may be right about the treadmill throwing off your form. I always feel weird runniing on a treadmill too.

[Imperfectstorm]

Muscle imbalance:

Weak hip abductor muscles
Weak/non-firing multifidi muscles


http://en.wikipedia.org/wiki/Iliotibial_Band_Syndrome

Active Release Techniques (ART)
http://www.performancehealthcenter.com/
http://www.activerelease.com/

Meridian stretching
http://www.flexiblestrength.org/rfst/mfs/meridian-flexibility-system.html