I-T Band Syndrome

I-T Band Syndrome

Post by Bruce Schoenn » Wed, 15 Oct 1997 04:00:00


Well, I think I've got it.  Article all suggest taking some time off but
nobody says how long.  Any suggestions from those with the same problem?
Can I continue to ride my bike or does taking time off mean from
everything?

Thanks Bruce

 
 
 

I-T Band Syndrome

Post by Mrac » Thu, 16 Oct 1997 04:00:00

Bruce,

Rest it. Ice it. Ice it. Ice it. Ice it. Ice it. Rest it. Ice it. Ice it. Ice
 it.

Did I mention Icing it? Use an "ice" cup (paper cup, frozen, peel down to
 expose ice). Massage for about 15-20 minutes, then lay off. Ice about 3 x per
 day.

Stretch. Ice it. Ice it. Ice it. You see where I am going here? Then check your
 shoes .. Do you pronate? Are they worn down? You might try a heel lift (start
 with a 1/4 pad). I have it and all this works. As it feels better just do less
 mileage. Biking depends. Biking can cause I.T. band problems as much as
 running.

Good luck.

Dennis
IMH '97 - volunteering
IMC '98 - competing

 
 
 

I-T Band Syndrome

Post by Gregthmp » Thu, 16 Oct 1997 04:00:00

You better start being not doing a thing that hurts. . . I pushed it in 1994
 when the pain started and ended hardly being able to walk for two months.
 That meant no running or biking during that time and it also meant not being
 able to push off the walls during swimming.  So by all means be CAREFUL!!!! .
 . . That case finally healed through rest.  I had a bit of a relapse this
 spring, but it went away very quickly after visiting a  chiropractor who did
 some work on it and gave me some excercises.  

 
 
 

I-T Band Syndrome

Post by Simon Hai » Thu, 16 Oct 1997 04:00:00


Quote:

>Well, I think I've got it.  Article all suggest taking some time off but
>nobody says how long.  Any suggestions from those with the same problem?
>Can I continue to ride my bike or does taking time off mean from
>everything?

>Thanks Bruce

I've heard 2 schools of thought on this topic.  One says that you totally stop
all exercise and ice, stretch and massage it and the other says ice, stretch
and massage and still do activity.

Personally I sort went in between.  I stopped running and cycling to a large
degree (but still did a little bit because it was duathlon season and I
couldn't help myself) and concentrated on my swimming for a couple of months.

Hope this helps
--
----------------------------------------------------------------------------
Simon Haigh
Illawarra Triathlon Club
http://www.moreton.qld.edu.au/itc/

 
 
 

I-T Band Syndrome

Post by Bad han » Thu, 16 Oct 1997 04:00:00

I had this problem for two years. I would have a lot of pain after 3 miles of
 running. It was relieved after a period of time that I went to a physical
 therapist. She used ultrasound and stretching, It took a while but now I can
 go on 14 mile runs with no pain. I have never been a fast runner but I
 appreciate being able to at least put in the mileage now.  I know solutions
 are different for everyone but maybe seeing a physical therapist would be
 helpful to get a knowledgable answer for you about icing , rest and such.
Good Luck
Lynne Mac

 
 
 

I-T Band Syndrome

Post by gil gillilan » Thu, 16 Oct 1997 04:00:00

Quote:

> Well, I think I've got it.  Article all suggest taking some time off but
> nobody says how long.  Any suggestions from those with the same problem?
> Can I continue to ride my bike or does taking time off mean from
> everything?

Bruce,After having this problem over last winter I can tell you that I could
not run  for 9 or so weeks but was able to bike.  I started back running 1
mile, day off, run 1.25 mile, day off, run 1.75 miles, day off, and so on.
If at anytime I felt any pain I cut back.  Use ice a lot, especially after
running.  this is such a "pain" but it will go away.  check out these sites:

http://www.csuchico.edu/phed/atc/Projects/ITband/ITBFS.html

http://www.rice.edu/~jenky/sports/itband.html

hope this helps.

gil gilliland
Gulf Coast 1998
IMC 1998

 
 
 

I-T Band Syndrome

Post by 73711.1.. » Thu, 16 Oct 1997 04:00:00



Quote:

> Well, I think I've got it.  Article all suggest taking some time off but
> nobody says how long.  Any suggestions from those with the same problem?
> Can I continue to ride my bike or does taking time off mean from
> everything?

> Thanks Bruce

Bruce,  The way it was explained to me, is one week of nothing but
regular icing.  After that, start again *slowly* with sports that don't
aggrivate the knee (not to be confused with the aggrivation of starting
slowly).  Usually non weight bearing sports are the way to go.  Continue
to ice and incorporate stretching.  Avoid running hills, pushing big
gears, or anything else that makes the knee hurt.  Up your mileage slowly
and stop whenever you feel the annoying knee pain on the outside of the
patella.

  A good site to check out, if it is still around, is
http://www.sover.net/~sstryker/itbs.html.

    Welcome to the club.

Even if you don't win, at least you tri'd.
   -The Travelling Tri Guy

-------------------==== Posted via Deja News ====-----------------------
      http://www.dejanews.com/     Search, Read, Post to Usenet

 
 
 

I-T Band Syndrome

Post by Dalto » Thu, 16 Oct 1997 04:00:00

The key is why did you develop the injury. Over-pronation? Over-training
(increase in mileage)? If these two are negative than I suggest that you
have a muscle imbalance problem. The problem is the IT Band does not
stretch well as it is a long tough band. If you have tight hamstrings or
tight hip flexors it may cause IT Band problems (this was my problem).
Make sure that you stretch the hips, glutes, hamstrings and quads. I
highly recommend seeing a knowledgable sports massage person. Deep
tissue work straightened out my problem so I could resume training.

FWIW, I did not run for a month (Month of July). Swam a lot. Biked, but
did not use the big gears. Stretched, iced three times a day, and took
Ibuprofen. The month of August, after getting a massage once a week I
was able to start running slowly and built it up very slowly. I finished
IMC at the end of August and had no problems and one of my better IM
marathon splits (go figure).

I find that I am 99% "cured" now but I have to be careful about
stretching or I find it gets tight.

Cheers

Dalton

 
 
 

I-T Band Syndrome

Post by Dave Le » Thu, 16 Oct 1997 04:00:00

Quote:

> Well, I think I've got it.  Article all suggest taking some time off but
> nobody says how long.  Any suggestions from those with the same problem?
> Can I continue to ride my bike or does taking time off mean from
> everything?

> Thanks Bruce

ITB can manifest itself in the knee and the hip area (knee being most
common). My problem was the hip. I rested and iced, did the stretching
and physio route. Ultimately it took a cortisone shot to resolve my
problem. It hasn't been back since. Biking did not seem to cause a
problem for me - only the running.

dave

 
 
 

I-T Band Syndrome

Post by Valued Acer Custome » Fri, 17 Oct 1997 04:00:00

Quote:

>Well, I think I've got it.  Article all suggest taking some time off but
>nobody says how long.  Any suggestions from those with the same problem?
>Can I continue to ride my bike or does taking time off mean from
>everything?

>Thanks Bruce

Bruce-

I'm going to be a contrary voice in this -- just another data-point for your
consideration.  YMMV.

For many years, I periodically suffered from ITB syndrome; in some
instances, bad enough for physical therapy regimen (2 or 3 times per week, a
month or so at a time).  From my trial-and-error I found:

     1) If it's serious enough (i.e., you limp thru everyday movement, have
to wear an Ace brace, etc.), ask your MD for a referral to a Physical
Therapist.  Ultra-sound treatments for ITB syndrome are *wonderful*!!


religiously! [I imagine other non-steroidal anti-inflammatory agents, like
naprosyn (Allieve) or even aspirin can be used -- my stomach just can't take
a long regimen of aspirin and I get a photo-sensitive derm reaction on
naprosyn.]  Don't stop or reduce until you have tangible proof of reduction
of inflammation -- i.e., significant
reduction in pain/tenderness during running.

     3) At least twice daily:
          a) Apply heat to ITB (10 minutes)
          b) Thoroughly massage ITB deeply. (5 - 10 minutes)
          c) Stretch the ITB out (5 - 10 minutes)
          d) Finish by completely icing the area (10 minutes)

     4) [This is the most controversial] Do not completely rest the leg for
any length of time. [Shields up, Mr. Worf]  I have found it more beneficial
to rehab thru the injury.  This does *not* mean to pound the pavement like a
maniac.  Once you are non-acute -- relatively pain-free (a few days to a
week) -- try a light jog until it hurts again (you'll be lucky if it's 10
minutes).  Then every-other day, extend the time by 5 minutes or so.  If the
ITB starts hurting before time's up -- stop, spend some time doing your
stretching exercises, then resume.

As far as your biking is concerned, I have no data -- my ITB syndrome has
always been run-related and has never bothered me on the bike.  I would
suggest, tho, that if yours does, try (4) above -- if it hurts, stop and
stretch, and resume your biking, increasing your mileage conservatively but
persistently.

Hope some of my (painful) experience can help you get back on your feet
quickly!

-Bruce

 
 
 

I-T Band Syndrome

Post by Erik Heckma » Fri, 17 Oct 1997 04:00:00

Quote:

> Well, I think I've got it.  Article all suggest taking some time off but
> nobody says how long.  Any suggestions from those with the same problem?
> Can I continue to ride my bike or does taking time off mean from
> everything?

> Thanks Bruce

All of the responses are right on.  I had IBS this spring bad enough
that I missed the Boston Marathon.  I took 8 weeks off, went to a
massage therapist twice a week, stretched and iced constantly!!

Make sure you make a real effort to run on dirt or grass whenever
possible, especially your long runs.  That will help with the high
impact on your knees.

Be patient, ice, stretch, and it will go away.

Erik

"If I thought I could run faster w/out my knees, I'd remove them!"

 
 
 

I-T Band Syndrome

Post by James A. Palazzol » Sat, 18 Oct 1997 04:00:00

Quote:


> >Well, I think I've got it.  Article all suggest taking some time off > >but
> >nobody says how long.  Any suggestions from those with the same > >problem?
> >Can I continue to ride my bike or does taking time off mean from
> >everything?

> >Thanks Bruce

> Bruce-

> I'm going to be a contrary voice in this -- just another data-point
> for your
> consideration.  YMMV.

I also have found that the usual routine treatment for ITB friciton
didn't help.  I went to physical therepy for 12 months (no training
at all) with no reduction in symptoms.  I used stretching (made pain
worse), icing (worse), massage (worse), and ibuprofin (4 x 800 g/day)
with no effect.  Cheap orthotics didn't help.

Two years later, I decided to invest in expensive orthotics ($300)
which eliminated the daily pain I got from standing or walking.  I then
made a _very slow_ return to running.  I found that when I had ITB pain
the best relief was doing full squats with heavy weight!  I guess that
the stretching involved in lowering the weight, increased muscle size
and/or correction of muscle imbalance really helped.  I also take
glucosamine sulphate which in one study was shown to have a better
anti-inflamitory effect than ibuprofin after 1 month.

I bet that my case is very unique, and doesn't apply to most people.
Everything that the physical therepist reccomended made the pain worse.
It took me 3 years of experimentaion to find a routine that works for
me!

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                     James A. Palazzolo                      

 Center for Anesthesiology Research                          
 Cleveland Clinic Foundation, FF4-54                    
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