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IT band syndrome
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by aegisgirl on November 22, 2003
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anyone had this?(at the knee) what did you do? how bad was yours and how long was recovery. If you guys help me out I'll post another stripper picture. thanks
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RE: IT band syndrome
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by Tropicgirl on November 22, 2003
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Hey Aegis,
I am not so sure that I want to take you up on the offer of seeing more stripper pictures :) but I still thought I would post and point you in the right direction. If you check the expert advice section, someone just a little while ago asked a question regarding IT band stretches, and there is some useful information there. The bottom line is that if you have pain with this injury, you need to rest it. Rehab is going to have to include some massage, and I would see a therapist who knows about this particular injury. If it is acute, some will say ice, however keep in mind that the IT band is fascia, not muscle, and therefore does not have the same blood flow to it for healing. Also, look at what the cause might be, for example you biomechanics of running, or your position on the bike etc. Finding the cause may stop it from becoming a chronic injury. I have an IT band problem myself, but have managed it with good stretching and massage. Orthotics may be an option, but I did not need to go that route.
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RE: IT band syndrome
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by BillG on November 22, 2003
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Hurt my ITB at the NYC Marathon 3 weeks ago..was so painful that I was unable to flex my knee and had to drop out at mile 21. Still a little bit of discomfort when I ride - can't run more than a few steps though.
We have a sports chiropractor / A.R.T. specialist here in town that has been treating me...healing seems to be a bit on the slow side.
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RE: IT band syndrome
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by aegisgirl on November 22, 2003
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Bill, man, sucks to be you! I have been thinking about my condition which is not nearly as severe. since I have been running almost 12 years now and never had a problem before I don't think it is biomechanical. I know I get injured easy so I have very low milage on purpose to prevent anything (25 mile run and 100 mile bike if I am lucky)so I don't think it is overtraining either. but I have SLACKING on the streaching for a while so I think that is my problem right there. i predict I will streach like crazy for about 10 days and then get back to things. if the IT band and friends are not tight, there will be no friction- right? hey Bill look on the bright side, at least it is not mid- season!
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RE: IT band syndrome
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by Raydoo on November 22, 2003
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Stretching is a must, but it sounds like you already know that (I slack on stretching, too).
A lot of sites suggest icing the injury, but I have found that ice immediately after a run, followed by heat works best. I was getting ultrasound at a local physical therapist, and he explained it as deeply-penetrating heat/massage. So I thought, "Then why am I making it cold?"
I guess if the tendon is inflamed, ice would be appropriate, but if the source of the pain is tightness, then the heat would seem to help loosen it up.
I have also recently learned that what FEELS like ITB pain can actually be caused by tight hamstrings, which then cause the kneecap to track wrong. Corresponding to this, after a lengthy ITB injury, it was only after I started loosening up my hamstrings through stretching & massage that I had significant improvement in running pain free again.
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RE: IT band syndrome
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by ironmanwanabee on November 23, 2003
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Hi Aegis,
Sorry to hear you are suffering from this condition.
But going back to the stripper pic, I will research a little bit and post something and lets hope you put your new stripper pic.
Get better,
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RE: IT band syndrome
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by ironmanwanabee on November 23, 2003
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ILIOTIBIAL BAND SYNDROME or I-T
SYNDROME:
Pain on the outer side of the knee
Symptoms - pain usually increases gradually on a run; it may
cease afterwards.
Cause - This strong band goes from the muscle at the out¬
side and front of the pelvis (tensor facia latae muscle), down
the thigh to insert at the shin. Where it passes by the knee,
cushioning small sacs of fluid stop it rubbing against the
bone. The sacs or the band may become inflamed - typically
by:
running down hills;
a change in surface or training;
excessive foot movements;
running on cambered surfaces;
bow legs;
overpronation;
worn out shoes;
worn out body--(overtraining)
tightness in the band;
unequal quad strength, or leg length differences predis¬
pose you to I-T.
Prevention - make changes in the type of training slowly.
Avoid hill reps on a camber; avoid tight bends. Do the I-T
stretches; and stretch the other major muscles. Strengthen
the weak quad with straight leg raises and leg extensions.
Podiatrist to check if a special insert for the shoes would help.
Treatment - Attack the cause, but back off the mileage and
take anti-inflammatory drugs. ICE it often. Cortisone may help
relieve the bursa; or the inflamed area can be removed.
To decrease both types of knee insult, don’t do stair climbing
in rehab.
Remember the top end of the band--It can cause problems,
too.
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RE: IT band syndrome
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by ironmanwanabee on November 23, 2003
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Chondromalacia or Runners Knee
Chondromalacia is sport injuries creepy pain...it moves up on you very slowly.
CHONDROMALACIA...Runners Knee
Symptoms - pain or tenderness close to or under the patellar
or knee cap at the front or side of the knee. Pain is gradual,
increases over several weeks, usually in one leg.
The Patella’s cartilage--under the kneecap--wears away; it
becomes sandpaper like, often makes a grinding sound as it
no longer rides smoothly over the knee.
Causes - Running on a camber--the slope at the side of the
road, or if a large part of mileage is across the slope of a hill;
long runs;
not warming up properly;
tight, weak or fatigued quadriceps;
tight, overly strong hamstrings;
kneeling;
going up and down stairs or hills;
sitting still for long periods;
cycling;
overpronation.
And sorry people...running too hard, or too much, too early (in
the training cycle). Rushed morning or lunch-time runs with¬
out a warmup can cause it.
Prevention - Stabilize the foot with well-fitting shoes; use
foam, heel and or arch supports to improve fit. Avoid cam¬
bers; run on a variety of soft surfaces; try pointing the toe
slightly to keep the kneecap in position. Avoid downhills. Re¬
duce the cycling element of your training, or go higher ca¬
dence with lower resistance. Do a complete warmup including
quadriceps strengthening exercises; don’t allow the quads to
get more than 50 percent stronger than the hamstrings.
Stretch the hamstrings, quads and calves. Avoid deep knee
bends.
Treatment - Run if you catch the problem early; experiment
with the above to find the cause. High intake of vitamin C may
help. Aspirin three time a day for three months can block
cartilage breakdown, but don’t risk your intestines unless
you’re also going to find the cause.
Seek medical advice. X-rays may be needed to check the
wear of the joint surfaces. When swelling is down, strengthen
the quads. Orthotics may help. Swim or pool run. A rubber
sleeve with a hole for the kneecap helps many--don’t use this
device as an excuse to avoid quad exercises and stretching.
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RE: IT band syndrome
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by MIKEPLUMB on November 23, 2003
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here is a link to one of the best stretching and injury prevention websites I know, and use very regularily.
http://www.rice.edu/~jenky/mednav.html
seach around the stretching section and injury section for the stuff on ITB syndrome. I have suffered occassionally from tight ITB's and found that with moderate stretching, the problem takes care of itself. I have also used one of those large styrofoam rollers (can't remember the name of them) and they are a big help also. The roller is about 8" in diameter.
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