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IT band help
ellsworth53t
Member, Rooster Endurance Member, POTM
in Main
Fuck me.
Comments
I've been at about 25 mpw, finished base phase feeling great and just beginning to build to ironman. 2 weeks ago, I ran a half marathon.
Now, I have raging ITBS on the outside of my left knee. I tried to jog tonight and made it 5 steps.
Tell me what to do. Tell me it will be ok. Unfuck my knee.
Clay Richard Gasway
King of all Mediocrity
Master of the Absurd - King of all Polls
Kansas Native
Tweets Me
Master of the Absurd - King of all Polls
Kansas Native
Tweets Me
Seriously, recovery is going to be based on a case by case basis. Took me three months. There is no way to run through it. Good news is I've never had an IT Band issue again. I picked up a bout of Patella Tendinitis this spring but that too was a similar course of treatment.
Don't rush it. It will get better and you can certainly make it worse.
Great Uncle, Average Father, Mediocre Triathlete
The issue is almost assuredly your hip/glute on that side. Exercises that target the strength in that area are the best thing you can do. Single leg squats are probably the best way to start. Glute bridges as well.
Rest takes away the symptom temporarily but does little to actually heal you up.
If you can see a physio or chiro that knows sports that is a great start. They can help assess the issue first hand and show you through the exercises. And do them!
If you use a foam roller avoid the temptation to roll on the IT band itself. The issue is one of compression, so pressing on it won't help. Instead roll on either side to loosen up constricted muscles. You can't really roll a tendon anyway.
In the short term, strength exercises and hit the pool with a pull buoy. Work on that swim. Cycling may or may not hurt. For some it does. If you feel the knee tightening while cycling, halt that for a bit.
After a few days start back with some good power walks. If those are fine stick with that for a week or so before attempting very short run walks. Never run though the pain or discomfort.
I did lots of band work, tons of squats (one legged and regular) and a bit of the side to side skating motion. Also the sidestep with a band around ankles.
It took about 3 weeks of work and has yet to come back (knock on wood).
Even with advise, I would still suggest you see someone. Having a good quality physio look you over is a good idea for all adult athletes.
Great Uncle, Average Father, Mediocre Triathlete
https://gravitusinsoles.com
Rest - get physical therapy and do the homework they give you. Mine tries to flare up every now and then and I tame it back down by being a good monkey with my strengthening exercises.
Definitely check your shoes.
Good luck.
1. Both therapists said it was due to tight hamstrings/calves/hips and the knee/IT band area is the weakest link. So, the hip exercise advice could be right.
2. Have your running form and cadence checked out could help. For me, it was noted that I tend to heel strike with a straight leg. Thus, there is a lot of pressure in the knee when landing. Plus, my cadence was incredibly slow a I was way too much Long Runs and not enough Hill/Speed Work. I was encouraged to a) get softer sole shoes (switched from Nike to Hoka) and b) increase cadence (shoot for ~180spm).
3. I never had any noticeable swelling but if you do, ice n Advil couldn't hurt. If you did not take advantage of the Normatec deal, find someone who had had knee replacement surgery and ask if they received one of those knee wraps that connect to a bucket of ice water. That could help isolate the entire knee area vs just the side.
Good Luck!
The shitty thing is that this time it's in my knee and there wasn't much warning or chance to get out ahead of it. I've stepped back from the ledge and I'll start rehabbing.
Same ol same ol. Strengthen the glute and hip, do the Fredericson protocol, be careful about the camber of roads, get strong and don't run races that you aren't ready for. I'll add that knee stability doesn't just come from the glute, but also the ankle/foot, so work on that as well.
My wife is having similar issues right now. I hope for your sig other that you are less grumpy than she is.
instead of this
For some reason swimming has helped previously. (I do not swim regularly)
There are some IT stretches but I haven't had much luck with them. Right now I am working the foam roller but am concentrating on my issues on the opposite side, but it does help tamp down the IT flareup.
Edit: link to some of the exercises. https://breakingmuscle.com/video/cure-low-back-pain-contract-and-press-for-hip-alignment
I got in an hour today with almost no pain and ran 9 this weekend with little issue (despite the hit my fitness has taken).
I think the whole issue stemmed from my left cleat bolted on slightly inward, which put pressure on the outside of my leg and tightened up the tendon. I adjusted the cleat, the knee pain has been going down and almost gone.
Now, to figure out how to get thru that whole ironman shuffle I have to do in about 45 days......