June 17th, 2009
I understand now. My IT band is something I need to pay attention to forever and ever till I die. Fuck.
Since last Thursday, it’s been quiet. I’ve kept to 9-milers, not wanting to chance double-digits for a week. Sunday I had the 5K, then Monday I did a recovery 7-miler like a good girl, then yesterday decided to test double-digit territory; went 11 for the first time since this thing appeared 3 weeks ago. It was a great run, some parts of it ecstatic even, but at 8.75 miles I felt the shadow around my knee. I stopped and stretched, then a mile later felt the need to stretch again. Got home fine after that, but I was discouraged at needing to stop at all.
Today I went 8 and horror of horrors, had to stretch at mile 5! I was able to get home without walking, but it took a couple more stretch stops to get there. So I’m kicking myself for easing up a bit on the rolling and stretching. Looks like I’m stuck with doing it three times a day for a while. And I was just beginning to feel like life could return to its old simplicity: get dressed, run, shower, sit on my ass till the next time.
It appears that rehab maintenance is part of my life from here on in. But I can deal. I’m telling myself that the elites do all sorts of rehabby, pt, stretching stuff all the time so if I need to stand on one leg for 5 minutes (my new exercise), it’s not that much of a sacrifice.
Anyway, I haven’t had a day off since the 2nd and I’m coming off a 50-mile week with half of it devoted to IT band drama, plus a race. I think it’s fair to say that taking a rest day tomorrow would be a wise move. I’m going for it.
But enough about me, what do you guys and gals do for stretching/rolling/anything – do you have a routine? Before your run, after your run or both? And what exactly? I’m interested.
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I can’t say I truly feel your pain, but as I’m currently going through my own period of “what the hell is with this?!” I can certainly emphathize.
Yeah. Just think of yourself as an elite. That’s the ticket.
And I don’t do anything in the realm of stretching/rolling/anything, so I’m the last person to ask about that. Although at certain times I could qualify as an Ice Queen.
Well, pretty much everything I know about stretching/rolling/etc. is from the links you sent me the other day. I’m more the “get dressed, run, shower, sit on my ass till the next time” type of guy. I’ve been trying to do those stretches the past couple days (although I fear I am doing them wrong — I have never been good at reading instructions) and I tried to buy a roller but couldn’t find one. As to the rest day, I say, go for it… it definitely sounds like you could use it.
Welcome to my world, Flo. Here’s the stretch I do about 10-15 minutes into every run.
http://petemagill.blogspot.com/2009/06/got-knee-hip-pain-simple-it-band.html
On top of that, I do yoga a couple of times a week. I also find that things like single leg squats and lunges help. The weird thing is that normal squats tend to aggravate it a little. I find that strange… but I tend to avoid those now in favor of single leg, and lunges.
ugh…I know what you are going through. Just finished my second week of physical therapy for ITB. Seems like it is going to be a long haul.
First, the pt said not to run more than 5 miles while we are working on it. If my plan calls for a longer run, I am to run 5 and bike the rest (3:1 bike to run ratio). Funny thing, I ran a 5K pr last weekend…no problem…no twinges. I try to do my long run on Tuesday and the minute my garmin beeps at the 5 mile mark, the darn thing starts up.
We then do multiple ITB stretches….I will try to find some links to the specific ones.
Then, the fun begins….the pt puts some lotion on my leg and scrapes the length of the ITB with two different tools. The entire length of my ITB is black and blue….but it seems to be helping.
http://www.astym.com/patients/
When the scraping fun is finished, we are doing several hip strengthening exercises…pt says that it will help my biomechanics and lessen the ITB problem. One is called the clamshell:
http://www.youtube.com/watch?v=njthA4SVOT8
I am to do the hip strengthening every day along with the ITB stretches and foam rolling. I roll after every run and ice after every run for 10 minutes.
My marathon training started last week….fortunately the mileage is low right now….but I need to get this thing under control, pronto.
Hopefully, we’ll be able to find what works for us!
Here is one of the ITB stretches….except he has me bend and push against a wall for a better stretch.
http://www.youtube.com/watch?v=aQ7xSCJWa3I
And another that he has me do:
http://www.cyberpt.com/cptvid27.asp
And this one is one of the best stretches….it is the first one on the page…ITB stretch with rope
http://www.finishlinept.com/itb.html
Hope it helps.
Wow, what a great wealth of info, thanks for all the links Glorybelle and La Casa!
Robert, $20 will get you one a foam roller at Target. I’d get one if what you have is ITBS, it’s pretty much the closest thing to a cure there is. I can’t tell you how many posts across the web I read that said “that’s the only thing that got rid of it and keeps it at bay”.
La Casalinga, congrats on the PR. I’m not surprised that you were able to do so well, from what I’ve read and am experiencing, fast running doesn’t bother it as much as easier/recovery pace. They say it’s the 30 degree angle that irritates the band the most as it rubs on the femur, apparently running faster changes that angle.
Welcome back Julie (aka Ice Queen). Good you wrote that, it was my cue to get the ice pack.
I always stretch for about 10 min before my run after the fight I had w/ PF for almost 2 years. But as of yesterday, I’m totally off running b/c of the pain. And believe me, I was trying to show my knee who’s boss around here. LOL Anyway, off the knee indefinitely. I think I have a torn meniscus and am wiating for my MRI. So, I’m going to the gym (yes, hell on earth, as I love to run outside and the days are BEAUTIFUL in Germany right now) to bike. Hell, I tell ya.
So, good luck and take care of yourself. You don’t want to end up off your leg completely!!
I don’t suffer from that, but there are a lot of threads about ITBS on CR Australia, such as this one: http://tinyurl.com/nj4t6p
As for stretching, don’t overdo it. Only use it for lessening over-tightness in a muscle. If you become too flexible, you run slower. Muscles need to be ‘tight’ when you land and push off – the stored energy in the tendons and muscles is released and rewards you with a longer stride. Fast runners lack flexibility (few are yoga experts).
The only stretches I do regularly are “light leg swings” – hold onto something (branch of a tree), and have support leg on ball of foot – then swing the free leg forwards and backwards, both straight-legged and allowing the leg to bend at the knee.
Nothing makes me want to cuss more than an ITB problem. I dealt w/ it for the better part of a year. My little stretchy routine is to Stretch VERY well after my run. I use yoga bands at this time, too, to really stretch deep. At night before bed, I stretch again and foam roll on both sides, even though it’s really the right that acts up. I roll on the hips, bootie, and all the way from hip to knee on both sides.
Also, pilates has really saved me more than anything. I do this twice a week.
I do no stretching, and I think I need to start. I have had tightness in the hammys, that’s not going away, so I need to address that before I start my marathon training in July.
Stacy, you poor girl! I’m so sorry to hear this about your leg, that sounds really serious. Many hugs for you. I hope the weather is still phenomenal by the time you’re ready to rumble again.
Ewan, thanks for that link, I sometimes end up there from Google searches (and used to love the US version of Coolrunning forums till Active.com ate them). I’ve read that, about runners needing a “tighter spring” so too much looseness isn’t counterproductive. It felt that way, too, when I was rolling and stretching like a maniac a couple weeks ago, seemed like I was running on noodles. Seemed to have less pawing power because of it.
LARunner, you’re my big example right now and am thrilled that you beat the IT monster. Also interesting how the thing does affect the bootie, I’ve been rolling that, too. Hopefully the strength exercises will get that stronger – I’m determined to stick with them.
Flyers, yeah, if you have something chronic, try to do whatevers in your power to remove it. From my friends on the Women’s BQ thread, hammy problems can stick around a long time, and a few weeks before marathon training is the perfect window of opportunity. Good luck with it.
I’ve had ITB stuff (cost me a marathon) that comes and goes. Luckily lately, more goes.
I also have on and off PF while that never stops me from running, as it eases up as I go, it’s a real pain in the foot.
My routine isn’t so much after I run, but in the evenings. I have a whole routine involving tennis balls, foam rollers, rubber bands, yoga straps, ice, a stim machine and a partridge in a pear tree. I usually do it in front of the boob tube and it takes 10-15 minutes. I also do a lot of yoga.
I am by no means an elite but yes, it’s something to stay on top of. Running uses all the same muscles and motions so those areas get strong and used while the supporting players dont. We gotta keep them in the mix too.
Hi GIM – I’m so sorry to see you are still dealing with this. I found this person’s blog who has a lot of good exercises for the IT Band http://swimshady.blogspot.com/2008/12/how-to-recover-from-itbs.html
Also if you have about 70 minutes and like yoga – and can deal with pain – Yin Yoga is something you can try – they have a hip series – which is where everything originates and you hold poses anywhere from 3-5 minutes. It’s not your typical yoga and it hurts -but in a good way because you can feel everything loosening up. A friend of mine who teaches yoga in NYC recommended it and its done wonders for my TFL and IT Band (obviously I’m still not running because there’s something else going on) but I hope when I do get back the ITBand won’t be an issue.
Good luck! You’ll be back running soon, I know it!!
Doggie, total agreement about the supporting players. I glossed over that part of it before yesterday because it’s boring to add exercises, but I can see that it’s only a good thing to incorporate them.
Sllygrl, that’s so funny, I just found that blog last night and it’s GREAT! I actually have an air cushion to use for posture that also works great for balancing on, so that’s what I started doing last night. Very excited about it because it’ll help my occasionally wonky ankle, too. And I’m still running. :-) It’s not that bad yet. Oh crap, just went on your blog to see your status, please keep us posted on the MRI results. You poor baby.
Wow! Lots of good info here.
With my ITB problems, it’s all about keeping my hips stretched and loose. Pidgeon pose, foam roller and marathon stick are lifesavers for me. Yoga and Pilates help a lot too when I can squeeze in 15 to 30 minutes. When it was really bad, I went for a few deep tissue massages. Hurts so good!!
I also have one of those ice packs with a velcro strap. I put in on when I go to bed and fall asleep with it on. Not too sexy, but it does the trick.
Cross training is important too. I lift weights and take some boxing classes at my gym. This forces me to do pushups, plyometric work, and upper body. I do my recovery runs on the treadmill at the gym at a very slow pace. This is the only way I can force myself to slow down. I just count the miles and don’t worry about time.
I like Jack Daniels’ rule of thumb: If it gets worse during a run, then worry.. If it fades, probably OK. I have a fades-when-running thing in my knee that’s been there a while. Not ITB it think. It’s on the inside at the back. It goes away for some time, then comes and says Hi during a high mileage week. I think of it as a warning light. Would be nice to have it gone, though. I suppose we masters just have to put up with more of this stuff than the younger types..
The troops have certainly rallied round, Flo. Some nice links here. Good Job, Everybody!
Elizabeth, thanks for the info. Can’t imagine sleeping with an icepack, you’re a toughie! Amazing how common this is though. Didn’t realize so many dealt with it.
Jim, doesn’t sound like ITBS for you, it’s only on the lateral side from hip to knee, though it can appear anywhere along the length (I’ve had it mildly before on the quad area, this is my first time the knee’s involved). Also, ITBS usually only presents during a run but once it hits it doesn’t fade. But you can run with it. PTs say you can run as long as there’s no pain and since it usually hits people at a certain time frame in their run, they end up stuck on 4 miles for forever. That would suck.
What would also suck would be doing multiple small loops to shorten the walk home. I’d go out of my mind.
Sorry to hear you’re dealing with an injury kiddo. The most shocking thing to me is that you are an actual mortal. i was starting to think you had a shiny “S” or something under your race singlet with the PR’s you’ve been posting lately.
I am pretty sure my IT thing is related to some kind of muscle imbalance in my hip. This is what the PT said when I was training for NJM, and I do notice when the IT thing rears it’s head I feel a twinge in my hip area. I have been trying to do a bunch of exercises to work on that + foam roll, but let’s face it, that’s a big PIA when all i want to do is run. I am the master of xtraining just to the point where I don’t feel the injury anymore than doubling my miles to bring it back. Yeah, I’m good like that.
I am assuming you are still good for Philly? I need to bite the bullet already and sign up for that damn thing.
I don’t stretch. It’s get dressed, run, shower, sit-on-ass. I don’t warm up except when I’m doing speed work. It’s out the door and start, albeit my first mile is always way slower than the rest; it takes me about 1/2 miles to loosen up and my first steps are sometimes rather difficult.
I should, however, do more drills. And some weights.
Progman, you kook. I do wear Superwoman underwear, though. (I keed, I keed) You bet I’m on for Philly, get on over there and pay the money already! I seriously can’t believe how many of you folks that I “know” have had IT band issues. Crazy stuff. Good that you’re doing exercises. I think the worse thing is to just wait for it get better.
Joe, I shed a tear in memory of those innocent days. Drills…I tried some last year when my ankle was bursitis-y and made it worse (because I didn’t know to lay off bounding). I’m hoping the balancing exercise will strengthen my ankle too and let me do those drills again. Seems like they had the potential to be really valuable.
I haven’t read all the other responses yet, so somebody might have said this already… if it bothers you while at rest then it’s definitely a problem that needs attention. Sometimes injuries don’t bother us during a run because the blood is flowing and the endorphins and adrenaline take over. But it’s when the pains come during non-activity that you kind of need to worry because your body is telling you that whatever you’re doing is beating it up. It doesn’t sound like you’re dealing with chronic pain right now, so that’s good. Just nip it in the bud before it becomes chronic. Good luck, Flo!
Glorybelle, thanks sweetie! That’s why I’m not that worried at this point, it’s gone as soon as the activity stops. And in this second phase, it’s not nearly as painful as that first week where I ended up walking on 3 runs, so while it lingers, I think it’s on the downswing (knock on wood).
Thanks everyone for contributing your thoughts and experiences on the matter, what a wealth of info you’ve all provided!
With all of the great responses already, this probably won’t be a useful comment, but here goes – I suck at stretching. We do some stretching during boot camp 3x/week, but I usually don’t do anything besides that. With this recent hamstring thing, though, I’m trying to remember to roll in the evenings, when I’m watching TV. And since our 5-10 -minute games at boot camp seem to be big opportunities for reinjury, I’ve been using that time to stretch some more.
I do think you’ll be able to find a stretching routine that will make all this fade into the background.
I had minor issues with the ole IT Band. I changed shoes and it went away. I had always had little pains in various places, changing shoes every few days have helped. I think having shoes with different wear and tear has really makes a difference.