IVS Forum - ITB, or not ITB? That is the question.

RunsFromGators IVS Half Marathoner Running Rules! Posts: 45 Gender:	Re: ITB, or not ITB? That is the question. Reply #15 - Feb 10^th, 2011, 11:39am Does ITB syndrome ever cause a burning pain like sciatica in the hip?
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el dirtrunner IVS Ultra Marathoner mmm donuts Posts: 597 Gender:	Re: ITB, or not ITB? That is the question. Reply #16 - Feb 10^th, 2011, 2:33pm It can...so does bursitis.
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RunsFromGators IVS Half Marathoner Running Rules! Posts: 45 Gender:	Re: ITB, or not ITB? That is the question. Reply #17 - Feb 10^th, 2011, 6:28pm I ran 3 miles yesterday ,my previously injured left leg has been holding up now for about a week. NOW it feels like someone stuck a hot ice pick in my right hip I swear I just can't get a break. It didn't start to bother me until a couple hours after I ran and I even stretched real good after I got home.
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RunsFromGators IVS Half Marathoner Running Rules! Posts: 45 Gender:	Re: ITB, or not ITB? That is the question. Reply #18 - Feb 10^th, 2011, 6:46pm I think I may have found it el dirtrunner. They said it's a common runner's injury in OLD people http://www.sports-injury-info.com/trochanteric-bursitis.html
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RunsFromGators

IVS Half Marathoner

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Re: ITB, or not ITB? That is the question.
Reply #19 - Mar 4^th, 2011, 5:54pm

So, any good stretches to help with ITB syndrome? I can't seem to get any relief. Thought it was the joint but now I'm not so sure. Sometimes it actually feels better if I run but tonight it felt o.k. in the beginning and just got worse now I'm loaded with ibuprophen and it still hurts. More of a burning like someone stuck a hot ice pick in my hip. I ran 2 days in a row earlier in the week and the day after that was pain free. Then on the fourth day I couldn't even walk pain free. Roll Eyes

It's driving me nuts.

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Queen of the Dammed Squirrels

IVS Ultra Marathoner

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Re: ITB, or not ITB? That is the question.
Reply #20 - Mar 5^th, 2011, 5:11am

Runs from Gators:

If you are still looking for stretches, try the ones in this article (in the middle somewhere, and ignore the fact that the abstract is in Dutch). The doctor who wrote this has done a lot of work with ITB issues including an analysis of the effectiveness of different stretches. Stretching the ITB is tricky business as it is not a muscle, and as such does not have any stretch receptors. When you "feel a stretch" while trying to stretch your ITB, you are feeling the stretch in the adjacent muscles.

http://www.sgcvisser.nl/images/blessuregids/knie/tractus/Iliotibial%20Band%20Syn drome.pdf

It may be that the most effective stretches are not even the ones that you "feel" are doing the most. Here is another article about a very small study that suggests an effective modification of a stretch you may already be doing. Also, hold the stretches for a really, really long time (more than a minute) even though it is boring as all get out. You could listen to one of Dean Karnazes' books on tape to entertain you while you stretch.
Wink

http://www.archives-pmr.org/article/S0003-9993(02)09364-4/fulltext

Sorry about the hot ice pick feeling. That is never fun.

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RunsFromGators IVS Half Marathoner Running Rules! Posts: 45 Gender:	Re: ITB, or not ITB? That is the question. Reply #21 - Mar 5^th, 2011, 7:08am Thanks will try them
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Queen of the Dammed Squirrels IVS Ultra Marathoner Posts: 1291 Gender:	Re: ITB, or not ITB? That is the question. Reply #22 - May 10^th, 2011, 6:50am Anyone with ITBS ever get slight bruising on the side of the knee after a painful run?
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RunsFromGators

IVS Half Marathoner

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Posts: 45
Gender: female

Re: ITB, or not ITB? That is the question.
Reply #23 - May 11^th, 2011, 9:01pm

I'm still dealing with this Angry

Question, is ITB pain always near the knee. Can it start at the hip? I attempted to run through the pain last night and eventually it went from hip all the way down the leg to the knee but it's been just the hip. I've taken time off with lots of stretching, ibuprophen even tried some muscle relaxers and massage, massage , massage. Nothing is working so I got mad last night and thought I would just try running anyways and only made it 16 minutes into my run before I had to stop and hobble home. I am able to cycle without pain it only hurts when I get off the bike and walk.

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Queen of the Dammed Squirrels

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Posts: 1291
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Re: ITB, or not ITB? That is the question.
Reply #24 - May 12^th, 2011, 5:21am

Yes, it can hurt in the hip, though it is more common to be felt first in the side of the knee over the lateral femoral condyle (the outside end of the femur). The ITB starts at the top of the iliac crest and inserts ultimately at the outside end of the tibia, and is connected to a number of structures in between.

If you haven't already read the following page, I would suggest it:
http://www.therunningadvisor.com/iliotibial_band_syndrome.html

I like it because it has an clear description of the anatomy.
It differentiates between the different phases of injury/treatment.
It cites the leading researchers on ITBS.

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Queen of the Dammed Squirrels

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Posts: 1291
Gender: female

Re: ITB, or not ITB? That is the question.
Reply #25 - May 12^th, 2011, 5:52am

Quote from Queen of the Dammed Squirrels on May 12^th, 2011, 5:21am:

I like it because it has an clear description of the anatomy.
It differentiates between the different phases of injury/treatment.
It cites the leading researchers on ITBS.

What I don't like is that the graphic of the structures of the leg is superimposed over a picture of a body builder posed as if he or she is running. It looks creepy.

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RunsFromGators IVS Half Marathoner Running Rules! Posts: 45 Gender:	Re: ITB, or not ITB? That is the question. Reply #26 - May 12^th, 2011, 8:56am Thanks it looks like a good read. I'm about to give up on running and the thought is killing me.
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Queen of the Dammed Squirrels IVS Ultra Marathoner Posts: 1291 Gender:	Re: ITB, or not ITB? That is the question. Reply #27 - May 12^th, 2011, 9:18am I feel your pain--literally (only it's a little bit further down the leg in my case). It is an extremely frustrating injury. Sorry to hear you are at the point of considering giving up. I know how you feel.
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RunsFromGators IVS Half Marathoner Running Rules! Posts: 45 Gender:	Re: ITB, or not ITB? That is the question. Reply #28 - May 13^th, 2011, 6:33am In my case I really can't see a reason for the injury except maybe muscle imbalance. I've been an equestrian for 38 years.
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Jim_M

IVS Half Marathoner

Pre: We lost
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Posts: 95
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Re: ITB, or not ITB? That is the question.
Reply #29 - May 17^th, 2011, 10:33am

First thing, I'm not a doctor. I only play one here on the internet.

In my experience, what I've found with my own battles with the IT band over the years is that the problem comes from tight muscles in the hips and hamstrings. Any occupation or activity that involves a lot of sitting tends to contribute to the tightness in these muscles.

The way I have found to help stretch these muscles out is the "Double Leg Hamstring Stretch". I do this stretch by myself, although I have found some instructions that involve an assist from another person to complete the stretch here:

http://www.fitday.com/fitness-articles/fitness/exercises/how-to-do-an-assisted-h amstring-stretch.html

If your hips and hamstrings are really tight, you may not be able to touch the floor at first, but keep working at it. You also need to keep both feet flat on the floor and hold the stretch for 60 seconds to be really effective. It takes time, but I've found that once I get these muscles more flexible, any problem with IT band pain disappears.

I hope this helps. My bill is on the way. Wink

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