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Discussion Starter · #1 ·
At the end of my long runs or after 1-2 miles of consistent down hill running, the outside of my knee feels to be on fire. I am self diagnosing myself with the first signs of ITBS. Researching online, I've found that strengthening the hip abductors can greatly reduce this issue, as well as streching the area and taking a short recovery break (which isn't going to happen). So here are the exercises and stretches I found.<br><br>
If you've experienced this or just have good input, please comment on these excerises, suggest your own, or comment on what has helped you please!<br><br><a href="http://www.exrx.net/WeightExercises/HipAbductor/CBHipAbduction.html" target="_blank">http://www.exrx.net/WeightExercises/...Abduction.html</a><br><a href="http://www.exrx.net/WeightExercises/HipAbductor/LVSeatedHipAbduction.html" target="_blank">http://www.exrx.net/WeightExercises/...Abduction.html</a><br><a href="http://www.exrx.net/WeightExercises/HipAbductor/LVStandHipAbduction.html" target="_blank">http://www.exrx.net/WeightExercises/...Abduction.html</a><br><br><a href="http://www.exrx.net/Stretches/HipAbductors/LyingCrossover.html" target="_blank">http://www.exrx.net/Stretches/HipAbd...Crossover.html</a><br><a href="http://www.exrx.net/Stretches/HipAbductors/SeatedHipInternalRotator.html" target="_blank">http://www.exrx.net/Stretches/HipAbd...alRotator.html</a><br><a href="http://www.exrx.net/Stretches/HipAbductors/SidePretzel.html" target="_blank">http://www.exrx.net/Stretches/HipAbd...dePretzel.html</a>
 

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For me, strengthening made a huge difference ... I was lucky enough to go from chronic difficulty to pain-free running relatively quickly once I got really dedicated to strengthening.<br><br>
I like lifting weights generally, but I found that the types of weight-training exercises you listed here to not help at all. Could be because those hip machines are too awkward and restrictive. For me, side leg lifts helped a bunch -- keep jacking up the number of reps you do. I also would balance on one leg while moving the upper body around randomly by doing stuff like throwing a tennis ball at a wall and catching it. Or putting on my shoes and socks on leg at a time while standing up. Pictures of side lifts and other stuff are <a href="http://www.runningtimesmagazine.com/rt/articles/?c=265&id=6099" target="_blank">here</a>.<br><br><a href="http://www.sportsinjurybulletin.com/archive/runners-knee.html" target="_blank">This exercise</a> is weird, but it was effective for me (scroll down to Walt's ITB special).<br><br>
For me, at least, stretching is overrated as a treatment. It's nice and all, but the band it notoriously difficult to stretch effectively, and the strengthening does far more to actually fix things.<br><br>
But the foam roller ... that thing works.
 

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Discussion Starter · #3 ·
thanks HT. I'll try these. Walts special is going to crack me up trying. I'll have to print it up and hold the instructions in my 'un-involved' hand to follow during excerise at home...definitely an at home exercise since people would think i was just wiggling my hips while leaning against a wall.
 

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So you don't spend a lot of time holding instructions in your "uninvolved" hand and wiggling your hips?<br><br>
You and I lead different lives....
 

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I have been wanting to try Walt's special and the only thing that held me back initially was that he recommended waiting until you weren't experiencing the pain before trying it. Then I just set it aside and forgot after the pain went away. I should pick it up again and see if it coincides with what my PT has me doing to address my ITB issues.<br><br>
My PT has me working on exercises that strengthen my adductors on the involved leg as well as the upper outside muscle of both hips (I'm not sure which specific muscle it is) and my glutes and hamstrings for both legs. I have far less strength in the adductors of my involved leg.<br><br>
I agree that the foam roller helps a lot but lately I haven't needed it. Perhaps a sign that the exercise is working.
 

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All I will add is that recent research states that the seated Abductor and Adductor machines are NOT beneficial becasue they align the body in a way that it would never be aligned when making that movement. Doing this causes a small muscle called the piriformis to overactivate which leads to even bigger issues.<br>
The standing leg raises and lying leg raise are much more biomechanically beneficial. Good Luck! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Discussion Starter · #8 ·
good info jammy. Has anyone tried the big rubber band you put around both legs near the lower calves then take huge sideways steps/lunges? basically increasing resistance the farther your legs get apart.
 

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That is a fantastic exercise and one i used often with runners....it is important because we, as runners, spend sooo much time moving in the forward direction and rarely in the lateral direction.....Also, try one-legged bridges either with your foot on the floor or on a medicine. Those are great for strengthening the glutes which are typically weak in runners because we have VERY tight hip flexors. I can post a picture of the exercise if you can't picture it.....
 

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That's one of the things my PT has me doing every day. It's not bad, I do it outside because there isn't much room in the house. If it's raining, I go around in circles sidestepping in my house.
 

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<img alt="" src="http://www.ptonthenet.com/images/exercises/114_trx_hip_press_01.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/114_trx_hip_press_02.jpg" style="border:0px solid;"><br><br>
Except one foot (the one pushing your hips up) is on a medicine ball or on the ground. The other foot is floating in the air(straight). So ignore the rope hanging down in the picture....
 

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HT, the pictures of the stretches, #2 and #3 don't even touch it. Is there something deeper/better that I could try?<br><br>
I did the leg lifts today at the gym. Not only did I do the ones pictured, but another one for the inner thigh. Here is a picture of it.<br><img alt="" src="http://z.about.com/d/pilates/1/0/8/1/-/-/InnerThigh200x86.jpg" style="border:0px solid;"><br><br>
I like the exercise that TJOCF pictured. I do that one with a ball. By the time I'm done with legs they are just shaking from working them so hard. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
 

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OH! My PT had me doing that one for a while. It really targets the inner thigh, but she didn't have me on my elbow nor my other arm around my foot. Interesting.
 

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Ginger, that isn't a stretch, those are inner thigh leg lifts. I bet that with the bottom leg down though you could just hold the pose and get a good stretch. I'm finding out how tight everything from my ass cheeks on down really is. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad">
 

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I started running in Jan 06 after a 10 yr layoff and my layoff was brought on by severe ITBS. At the time though, I was still fairly novice and had only been running for one year (did too much too soon and developed ITBS) and since I wasn't a real knowledgeable runner, I just figured I couldn't run, so quit. Anyways, when I started up again last year, I developed ITBS again after a few months. I did ART therapy and PT for a few months and it wasn't until I really started focusing on the hip strength and using a foam roller that I saw improvement. ok - I also switched brands of shoes which may have helped as well. I don't use the hip machines at the gym though - I have a theraband (the big rubber bands) and I use that at home and do the exercises that some of you have described above. I also am much more diligent about stretching on my non running days. I've always been good about stretching when I'm going running, but then nothing on non running days. I also do some deep massage along my IT band occassionally - like when I'm putting lotion on my legs, I'll take a minute to real press in deep along the right IT band from my hip to my knee. And even though I've had no IT pain since Sept 06 (and for the first time ever I've been able to increase my distance to a half marathon distance), I still use my foam roller - not as often as before, but at least a few times a week.<br><br>
IT pain can really be a bear to get rid of, but I've heard of plenty of success stories from folks who focus on the hip strengthening, stretching and use of a foam roller and not just until the pain goes away - but keep doing it as a preventive measure.
 

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I know. Did I say it was a stretch? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/confused.gif" style="border:0px solid;" title="Confused"> I was doing the lifts, but I was lying on my side, although she had me tightening my abs and sides while doing it. I just wasn't as "up" with my upper body.
 

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Discussion Starter · #19 ·
well, i tried the hip strengthening cable at the gym, the one you attach to your ankle, then swing your leg out. I did low weight, high reps. I went running two days later and 10 miles out, BAM, intense pain. I had to limp 10 miles back to my car, that sucked. 5 days of no running and it still hurts sometimes. I guess the strength training just made the ITB more tight than before. I am afraid of trying any other remedies becuase apparently it could be worse for me than better, so I am seeing a physical therapist on monday, wednesday and friday next week. I am excited to nip this in the bud early and get back out there.
 

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The PT should be able to determine the correct exercise to help you. It probably will take some time regardless. Don't neglect rolling or massaging the ITB, it really does help a lot and I think the exercises help, but take longer for you to see results, while the massage will help relieve pain sooner, but isn't a long term solution, IMO.<br><br>
Good luck!
 
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