: So, best conservative therapy I've found for myself (used to get very bad
: ITB early in the season as I raised the mileage after a break):
: (1) Ease back, but don't totally stop unless pain very sharp and painful
: throughout day.
: (2) STRETCH SEVERAL TIMES PER DAY. ALWAYS STRETCH WHEN MUSCLES ARE WARM. I
: find stretching in a warm shower works great.
: (3) Ice legs immediately after running! If no ice, a cold garden hose
: sometimes works even better.
: (4) Ice massage regularly--freeze ice in a styrofoam cup, peel cup, and
: massage ice over area.
Or grab a well frozen juice concentrate can and massage by rolling it
gently over the entire IT band. Also massage the lateral shin/calf region,
as muscular tightness in this region also contributes to IT band tightness.
: (5) If you bike, check your seat height. Too low of a seat height
: contributes to ITB very significantly.
I have found this to be the exact opposite. A saddle set too high causes
me IT band problems. This results from the hips rocking to reach the
bottom of the pedal stroke and causing the IT band to tighten up
significantly in the upper region. The pain, however, occurs at the
attachment of the band to the tibia or just above it. I have observed
this in other cyclists as well.
If you develop IT problems while running, I wouldn't recommend raising the
saddle on the bike - it will be counter-productive.
: (6) Strengthen the area with leg extensions within your pain free range of
: motion. Usually the first third and last third of the leg extension. The
: middle third (around 37 degrees) is the point where the ITB rubs over the
: lateral condyle in the leg causing ITB.
: (7) Ultrasound/phonophoresis may help (see Physical therapist)
: (8) Look into orthotics from podiatrist who has treated many runners with
: success--ask area runners.
: (9) In extreme cases, a good physician who is an athlete himself and very
: self-conscious with athletes, can give a corticosteroid injection. If you
: do get injected, stretch regularly the next few days, but stay off it
: (running that is) until the swelling from the injection subsides.
I would treat this as a last resort. Corticosteroid injections have been
shown to weaken the tensile strength of tendons and connective tissue. The
treatment of Achilles tendinitis with steroid injections has led to a
certain percentage of the patients rupturing the tendon later on. I have
seen studies on this, but I don't have the references handy. Anyways,
I wouldn't want to have the structural integrity of my IT band compromised
for a quick-fix.
: I'm not a physician, so this is obviously not medical advice, just a
: testiment of what has worked for me in the past.
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