Harlow Running Club

Well I managed about 4 training sessions with the club, joined up straight away and everything was going brilliantly before we stopped for christmas. then I did some running christmas eve and got injured, Saw a physio on tuesday and it is an IT band problem, had some accupuncture and electrical wizardry on it and it feels slighty better but his opioion was that I wouldnt be running again for a while, have the box hill fell race at the end of this month and he seemed to think that was well and truely out if the question and I would be lucky to do the orion 15 in march, Anyone had an IT band problem or 'runners knee'? do you ever really get over it? comes from my excessively tight everything (he even pulled in a physio next door to show them how bad I was!) so I know lots of boring stretching is on the cards, I know I should do it but just find it so hard!

Good luck to everyone competeing sunday (if it is on!) really disappointed I cant be there

Matt W

Hello there

Ive had ITB band problems - I found that;

Loosening

to loosen it up  the best thing is to lie down on your side on a "roller" and rolling on this from the tip of your ip down to your knee- it hurts- but it really loosens it IT band up. you use your body weight to un knot the associated muscles. if you require more pressure place one leg over the other.

Create a roller by taking an empty wine bottle and wrapping a fluffy towel over it. good excuse to enjoy wine

Stretching

Check out these websites for some good stretches that help. - there are loads online!

www.itbs.info/html/body_stretches.html

http://www.thefinalsprint.com/2006/12/illiotibial-band-itb-stretches-to-help-treat-runners-knee/

Causes

Has your physio looked into what may be the cause? - it sounds like he has just tried to remedy it.

for me - and what many texts say - is poor bio mechanics - particularly how the foot lands. Have you baught new trainers lately? it maybe useful to have your running gait tested (done at most running shops) to ensure that your foot and legs are inalignment and straight when running - otherwise your ITB has to overcompensate and overwork - tightening up.

When i had ITB/knee pain i ended up with orthotics- which did wonders. I got these from my physio - has he looked into this at all?

if it keeps coming back it may be worth seeing another physio for the causes- no point remedying if it can be stopped!

hope this helps

Katie Herrington

I echo what Katie has said,

I also had issues when I first started increasing milege (first marathon) in trainers that were not right for me.  Gait analysis combined with increasing milage cautiously has meant that I have never had it since

Well you are certainly not alone, Matt!!

I have also had, and am currently having, IT Band problems. I've found that the best thing has been plenty of stretching. One stretch that not many people know about is standing with your back flat to a wall, with your feet as close to the bottom of the wall as possible. Your back needs to be completely flat against the wall - from your shoulders to your tail bone. You won't feel much of a stretch, but it does work. I also do a stretch that does both your IT Band and your Hamstrings - cross one leg behind the other, with your feet as far away from eachother as possible (will probably only be about a foot), but keep them level. Then bend forwards to touch your toes, you will REALLY feel this one, and it might be a little uncomfortable so ease off if it is.

The IT Band is difficult to stretch as it is mostly made up of tendon-like fibres. 

I have just ordered a foam roller, which is what Katie has also mentioned using - this is the closest thing you can get to a sports massage without the hefty price tag.

I also agree with Jon in that increasing mileage too quickly can be a big factor in these niggles, but with a lot of stretching I have managed to keep up running rather than completely cutting it out. I think that with stopping completely you may find that when you start again you may get more, or different problems... but then I'm not a physiotherapist!!

Georgina

Thanks everyone, I do have a bit of a problem with my latest pair of shoes, Got them from ASICS 'flagship' store on regent street which included a gait analysis that lasted about 5 seconds by a guy who didnt seem that interested. He said I was a neutral runner so didnt need a specialist shoe, but I am sure that my gait is only truely represented by a longer run. Those shoes have been ditched as of now in favour of some older more faithful ones until I get paid! Physio is going to look into whether orthotics will help as soon as my knee settles down. Thanks for all the tips, will be trying the wine bottle out tonight ( and not just to drown my sorrows!)

What a great resource being a member of a running club is!!

Thanks again, see you all soon (hopefully!)

Sorry to hear you're injured Matt, stay positive and hope to see you back soon.

Not particularly related to this specific problem but since I started running last May I've found swimming to have almost miraculous loosening abilities.  Every morning I get to the pool  aching & creaking etc, by the time I've finished swimming I feel tip-top (albeit fatigued).  Highly highly recommend it.

I echo what Katie and Georgina say about the roller. It really works for me. I got mine from Amazon, here is the link:

http://www.amazon.co.uk/LENGTH-WHITE-FOAM-ROLLER-15CM/dp/B00261VWIA/ref=sr_1_2?ie=UTF8&s=sports&qid=1263263884&sr=8-2

Hope that helps

Thanks guys, I have signed up for some Pilates classes at the gym and no doubt will have bought a roller by the end of the week! Se you all soon