[GottaRun]

I have had IT band issues on and off since running the Chicago Marathon in October. I just ran 10 miles yesterday - the last long run before the Disney Half this Saturday. My knee is now really bad. I'm rolling it and taking anti-inflammatories, but I'm concerned about my chances of finishing the half pain free. I just bought one of those straps for knees - thinking that might help. Has anyone ever used one for this and, if so, did it help? Any other ideas to get me through the half?

 

[Nettie]

I've used it and it has helped me get through some races. My advice would be to play around with it now because if you don't haven't positioned correctly, it won't provide any relief.

 

[mmoonptdeux]

I suggest playing with the positioning too as well - for me, they really haven't helped that much, but it might be enough to get you through a race.<br><br>
And you probably know this, but you may be in for quite a layoff after your HM - I ran a HM at reduced effort with ITBS last May and was not running for about 6 weeks afterward. There was a bonus, though - it got me training for the triathlon I'd always wanted to attempt

 

[toe jam on crusty feet]

I hate to be a downer, but if you are "worried about completing the 1/2 without pain" maybe you should just sit this one out. Running on painful ITBS is not good and you will be out for longer than if you just sit this one out. You need rest so the muscle can release and you can actually achieve something with the foam rolling. I am guessing that you are so tightened up that the IT just will not release. Also, try rolling the piriformis, calves, and the inner thigh along with the IT. That should help some.

 

[merigayle]

I injured my ITB/knee during a marathon last year. It was on very cambered roads which i believe was the culprit. I had a goal 50 miler coming up and did not want to skip it. I got myofascial release massages 2x week, acupuncture and electro acupuncture almost every day, and i rested and iced it for two weeks. It is very easy for me to say all these things, because i did not have to pay for my therapies and all were done in my office on my time.<br><br>
For my race i took it easy and was very careful on the downhills. HOWEVER, the biggest difference between what i had and what you have, is acute vs chronic. Yours is now in the chronic category since it has been going on so long and will take that much longer to resolve. When something is acute and you treat it aggressively it usually resolves pretty fast.<br><br>
The most important question-- what is causing the ITB? Mine was caused by cambered roads, so taking that out of the equation helps towards the solution. Years ago, my ITBS was caused by the wrong shoes and/or old running shoes. Now, i wear the right shoes with custom orthotics and change my shoes every 6-8 weeks. You need to be proactive to resolve the ITBS issues. Find the root cause and fix it, whether that be with massage, ITB strap, different shoes, etc.

 

[SLOjim]

Like Merigale said, it's very important for figure out what's causing your problems and start resolving those issues immediately or the strap isn't going to do you any good.<br><br>
I developed my ITBS from running too many laps in the same direction on a track. It took a few months for the pain to go away but the strap did help while I was on the mend.

 

[toe jam on crusty feet]

Like meri, my biggest IT issues happened after the Goofy (Disney 1/2 and full) 2007. The entire course is cambered and all the turns are in the same direction....it is so cambered that I lost the pinky toe nail on my left foot and the big toenail on my right foot....

 

[GottaRun]

Thanks for the replies. What I have found with my IT band is that if I keep rolling it and running consistently, the pain goes away. I was actually just sick for 5 weeks and was too weak and tired to run, so I pretty much did nothing. I'm sure paying for that time off now... my knee was doing just fine before I got sick. I really wish the timing of this half marathon was at least another week later...running with even a little pain stinks - throws your whole focus off. I'm going to do a short run sometime this week and will try the strap. I'm hoping, of course, that it'll do the trick and I can enjoy the half on Saturday.

 

[Gingerbread]

What meri said. Find the root cause and address it after your race. I went to a PT who works with a lot of runners and now have exercises that have sorted out the IT Band issues I was having. If I do the exercises consistently, I don't have a problem. I slacked off for about a month, and noticed the pain coming back.<br><br>
I suspect after several years of exercises I won't have as much of a problem, but the root cause for me is a tilted pelvis and resulting muscle imbalance. It was exacerbated by running on cambered roads in the wrong shoes, but probably would have shown up eventually even if I hadn't done that as I increased my distances.<br><br>
Good luck in the race, and I hope you can fix your ITB problem soon!

 

[GottaRun]

Gingerbread-<br>
Can you tell me about the exercises? I've been to a pt for this, but the exercises there never really had an effect. Rolling works, but I'd like to add exercise if it'll help.

 

[Gingerbread]

I can. I'll see if I can find something electronic on them, what I have are paper copies from the PT. I can make PDFs of them and email them to you if you like and if I can't find a link to a website that has the same or similar. The thing is, they may or may not work for you depending on what is the actual cause of your issue. The point of the exercises I am doing is to counteract the tilted pelvis and realign things. Your cause, and therefore required exercises, may be different.<br><br>
Also, check the sticky thread in this forum to see if any ITB links there will help you. My sheets are at home, but I'll try to remember to bring them in to work tomorrow. I don't remember the names of the exercises either, to do a search.

 

[bianchilvr]

Here is a link to some exercises to help you out<br><br><a href="http://www.runningtimes.com/rt/articles/?id=6099" target="_blank">http://www.runningtimes.com/rt/articles/?id=6099</a>

 

[Gingerbread]

I forgot to get the exercises! Sorry. I'll try to remember this weekend. Should be easy since I'm going to do the exercises tonight, etc. I didn't do them last night because I got home much later than usual.

 

[Gingerbread]

I keep forgetting, because I suck. Sorry <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> I'll do it!!

 

[solitude]

I agree with Toe Jam. I ran on a painful IT band and I've suffered for the last 22 months from it. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
You might be best skipping this race and focus on weights and stretching, until you can run without any pain at all. Don't rely on the band to help your IT band. It might not even work for you. I bought one and played around with it a lot, tried different positions and it never worked for me. It might be because my IT was so flared up nothing would help. Good luck with it though. Trust me, take care of it now so that it's a non issue rather than running a race and then dealing with problems for much longer. This is NOT the case of easier to ask forgiveness than permission. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[Gingerbread]

I <i>finally</i> scanned those exercise sheets. They total 1M in size (all in one PDF file) and I'm willing to email them to you if you would like. I don't know that posting them here would be useful. I'm open to suggestion, though.

 

[Abb94]

I was just diagnosed with this yesterday. I am a 35+ mpw runner and am off for two weeks. I'm doing rehab exercises, taking oral steroids, and will probably have cortizone shot next week.<br><br>
My ortho said that I can still cycle as long as it doesn't cause pain and I can certainly swim all I want.<br><br>
He said nothing about the strap, but told me to wrap it while riding and I am wearing a knee brace during the day for regular activity.<br><br>
I have not taken more than 4 days off running in two years. Yikes.

 

[Sherpa John]

OK.. this MIGHT be a little bit OVER KILL. Holy god.. Steroids?!<br><br>
ITBS is an over-use injury. No matter WHAT triggers it.. its the same result. Your IT Band is overused, it thickens and actually sticks to your skin AND the muscle which is why you are in so much pain. It actually RUBS itself against both, like shear.<br><br>
The BEST and most effective therapies for this syndrome are:<br>
1.) Everything Merigayle did. (acupuncture, electrolysis, massage)<br>
2.) REST<br>
3.) FOAM ROLLING or Tigertail or THE STICK. Roll the sucker out. Sure it hurts.. but its gotta hurt before it gets better<br>
4.) Ice<br>
5.) Swim instead<br><br>
But a cortisone shot and steroids?! Holy crap!<img alt="huh.gif" src="http://files.kickrunners.com/smilies/huh.gif"> This is typically the last resort option before surgery.

 

[Gingerbread]

Foam roller worked for me until I got to the root of the problem (the causes in my case were muscle imbalances) but like Sherpa John says, the steroids and cortizone shots seem like overkill. How long had it been bothering you before you were diagnosed, Abb94? I would certainly try other options before steroids and cortizone, but perhaps there's more to what's going on with your knee than ITBS?

 

[Sherpa John]

I've just never heard of steroids being used to cure ITBS. Cortisone shot can cure the problem, but is typically only used as a last resort. Its a short fix and the issue can return. The best thing for ANY athlete to do is to figure out WHY they got the injury and work towards future prevention of having it. Things like proper rest, switching up the running routes so you can run on varied terrain, stretching/yoga, foam roller or tiger tail use. All of these things will help you.<br><br>
I would also consider seeing an athletic trainer or physical therapist over an ortho. These guys have the sports medicine know how as they have literally specialized in it. Food for thought.