Injury Prevention - ITBS

[AdmiralAwesome]

How to Prevent IT Band Syndrome
The following tips may help you prevent chronic IT band syndrome:

If you are a runner, first review the Checklist for Running Overuse Injuries

IT Band - Strengthening Exercises
Strengthening the external hip rotators may also help reduce the risk of IT Band injuries. One simple way to do this is with the one-leg squat exercise. Perform these in front of a mirror and make sure your pelvis does not drop on one side during the reps.

• One-Leg Squat Exercise

IT Band - Stretching Exercises
Stretching the IT band may help prevent irritation from IT band tightness.

• Standing IT Band Stretch
• Advanced IT Band Stretch for IT Band Pain
• Crossover Squat Stretch
• Foam Roller Exercises to Stretch the IT Band

• Use the Right Shoes
• Replace Running Shoes
• Avoid Overtraining
• Cross Train
• Get Adequate Rest and Recovery
• Try Backwards Running to correct muscle imbalance and reduce pressure on the knees.
• Run on a soft, level surface or alternate directions on the road.

IT Band Friction Syndrome doesn't have to be a chronic, debilitating problem. A little bit of prevention and careful diagnosis of the cause can lead to a complete and full recovery.

 

[Fraserg456]

Is there any form of cardio that wouldn't slow down my recovery?
I'm struggling to sit about doing nothing but upper body

 

[Sendit]

Is there any form of cardio that wouldn't slow down my recovery?
I'm struggling to sit about doing nothing but upper body

Swimming?

 

[Xerath]

Punch bag work, that arm bike machine might work too. Not sure of it's correct name

 

[old-lynx-mech]

Swimming

 

[old-lynx-mech]

http://www.royalmarines.uk/threads/help-with-itbs.81562/

 

[Wingzero]

Sounds like a nasty long winded injury. right up there with Osteitis pubis/sports hernias and abductor tendinosis/tendinopathy.

@Fraserg456 don't kow what your pain symptoms/what aggravates your injury but the erg (rowing) machine may be a good substitute.

 

[Wings]

Currently have this diagnosed by phsyio left knee sore after certain milage hopefully won't be too long winded

 

[MikeD247]

Had the problem for a year and have been clear of ITBS for 3 years now. Rest and recover. Cross train, use the foam roller every day and strengthen the hips! Also, stretch the hamstrings, glutes

 

[Wings]

Ive read that foam rolling isnt what you should use its not a stretchy type band

 

[Fraserg456]

Ive read that foam rolling isnt what you should use its not a stretchy type band

I had itbs and after 2 massages and foam rolling it went away, took me like 2 weeks. Would 100% foam roll again

 

[Wings]

Ive done a few gym session and that included a fair bit of rolling not gone so far but ill do it again thanks guys

 

[Fraserg456]

role slowly from your hips to your knee focusing on the bit just above the knee.
I also found getting some baby oil and rubbing/massaging it helps

 

[MikeD247]

Don't roll too quick especially on the knots which are more painful. Focus on hip strengthening exercises such as the clam shells. ITB syndrome more so than often is due to lack of hip strength.

 

[Wings]

I bought some resistance tape. Dont want it to last for ages really dont want it to get to april and have to retake pjft. Phsyio said due to weak bum

 

[Fraserg456]

I bought some resistance tape. Dont want it to last for ages really dont want it to get to april and have to retake pjft. Phsyio said due to weak bum

That's what I was told too mate

 

[Wings]

Just done 3.6 miles unsure on time most of it was forefoot running which really helps kicked in about 3.4 with the slight pain not sure if i should run again monday and go longer or not. Can reall feel where the irritated part in my leg is bottom of hip top of leg hopefully foam rolling will make short work of this. Because frankly i was meant to be on my prmc the 30th June when i was struck with petella fermeral syndrome got that fixed and straight away i contracted this!

 

[Wings]

Finally clear of this!

 

[Commando24.]

How long does ITBS take to heal and how do you know when you can run again?

 

[NikNak32]

Anyone that has suffered from it will be able to give you a better idea but on average up to 6 weeks. Depends how well you're treating it I suppose.

I've never really had to deal with ITBs so it's not my strong topic.

This abstract sums it up pretty well:

"What it is:
Iliotibial band syndrome (ITBS) is the most common cause of lateral knee pain in runners. It is an overuse injury that results from repetitive friction of the iliotibial band (ITB) over the lateral femoral epicondyle.

What causes it:
Training factors related to this injury include excessive running in the same direction on a track, greater weekly mileage, downhill running and weakness or inhibition of the lateral gluteal muscles. When these muscles do not fire properly, there is a decreased ability to stabilise the pelvis and eccentrically control femoral abduction (letting your leg swing out). As a result, other muscles must compensate, often leading to excessive tightness and restrictions.

Treatment:
Initial treatment should focus on activity modification, therapeutic modalities to decrease inflammation, nonsteroidal anti-inflammatory medication, and in severe cases, a corticosteroid injection. Stretching exercises can be started once inflammation is under control. Strengthening exercises should emphasise eccentric muscle contractions, triplanar motions and integrated movement patterns.

With this comprehensive treatment approach, most patients will fully recover by 6 weeks.

Studies have shown that faster-paced running is less likely to aggravate ITBS and faster strides are initially recommended over a slower jogging pace. Over time, gradual increases in distance and frequency are permitted. In the rare refractory case, surgery may be required."

Hope it helps!