Iliotibial Band Syndrome

[texag02]

it seems i have a case of ITBS - being due to report at OCS in about 6 weeks, i was wondering if anyone had been through a similar injury and had an idea on recovery time. it bothered me last tuesday, i took the week off from running. went for a run on sunday, got about 3 miles into it before the pain returned. i have started a fairly comprehensive streching and strengthening regmine...i just wonder about a rough approximate on how long i need to lay off the running, and if elliptical trainers, and stationary bikes are recommended since i dont have access to an indoor pool.

for those who dont know or have never had ITBS, i would suggest looking into it, as it is a failry common injury and can easily be prevented with a simple additional strech.

 

[plumberphil]

Tex,
I've had the same problem, luckly there are ways to get rid of it.

First, go to a good massage therapist. I've been an athlete most of my life and having a good massage therapist is a life saver. They will help relax your IT band as well as your core muscles, quads, hamstring, groin, and all the little ones you never new existed but hurt like a mother when worked the right way. Make sure you are getting a deep tissue massage or getting a technique called Rolfing. It should hurt when you're getting massage, actually it should hurt worse than just about anything imaginable, but you'll feel great afterwards.

Also, cut way back on your running. Switch to swimming. Biking might aggrevate your IT band, but if it doesn't then bike. Also, make sure you don't over-pronate, that can lead to IT band problems, if you do then buy some OTC orthotics to support your arch and get some shoes designed for overpronators.

Lastly, Stretch like you've never stretched before, I'm talking like 30-45 minutes of stretching. When you think you've stretched enough, stretch some more. Make sure you are warmed up before you stretch or you're wasting your time. Also, and most importantly, do a good cool down and stretch after you work-out.

If I think of anything else I'll post later. Time for a swim.

Stay Motivated,
Jacob

 

[EA-6B1]

I had a case of it when I ran a half marathon back in April. I went to the doc and he said that's what it was because of all the lateral (outside) knee pain. It absolutely killed me to walk for a few days. It happened to me after my first 6 mile run in training. I had never ran that far before so maybe that's what did it.

As far as recovery, obviously if it's hurting as bad as it hurt me, then you need not run. What I did was stayed off it a solid week, and then bought a knee brace. The knee brace I bought was pretty tight. I think this helped because it wouldn't let me cylce my leg all the way up (as in kicking my butt with my heel). My knee couldn't cylce as high as it wanted due to the tension of the brace. This seemed to help after wearing it for about 2-3 weeks of running with it. I also popped as much advil as I could before and after runs. I did run the marathon without it, so I guess it's kind of a gradual recovery. I hate that it has happened to you 6 weeks before the big dance, but ,then again, you might not have it as bad as I did. Trust me. It hurt to walk. The good news is that this probably occured somewhere between 6-8 weeks before the half marathon, so you're in luck there.

I googled a couple of sites for you:

http://www.webgate.net/~welchiro/inj-itb.html

http://www.csuchico.edu/phed/atc/Projects/ITband/ITBFS.html

I wish you all the best and a speedy recovery. Hope this helps. God Bless.

 

[texag02]

thanks guys. having been through this before, when do you think an appropriate time to begin running again? from much of the information i've read, it seems that once the pain is gone, its ok to run until you encounter pain again. i was thinking, since the pain is mostly subsided at this point, monday i would begin biking and an elliptical trainer a few times per week and start with some light treadmill work until i feel comfortable hitting the pavement again. does that sound reasonable or is that trying too much too soon?

 

[TNWhiskey]

tex,

Don't worry about OCS coming too soon. Just make sure you're healthy...As long as you stay above 225 then you're in...as far as getting back to running...I would take a week (maybe 2)and instead of running follow the advice above and swim/bike...also try doing hamstring curls, leg extensions, and calf presses on LOW weight for at least 15 reps/5sets every other day during that time. This will allow for the high impact of running to subside but still let you keep your muscles from atrophying too much. Obviously if it hurts to do any of those exercises, STOP. Like I said being healthy is more important than scoring 280+ on your inventory PFT at OCS. It's better to be there healthy and little out of shape than risking being sent home with a nagging injury...I don't even have to tell you that though.

Good luck and a speedy recovery.

See you in 6.

 

[04Hopeful]

Tex,

I have had the same problem you had since I just started too aggresive on my running. I took off about 1 week and then started walking, alot of walking and since I live in Southern Cal I went walking on hills, steep hills, you'd be surprised how much of a workout that can be if you start increasing your speed. The nice thing is that there is very little to no impact on your knees. I also took an Ibuprofen after my walk for about a week, it helps to decrease inflammed tissue so the circulation gets better. All in all it took me about 4 weeks to get better, but now I can run 3.5 to 4 miles a day with little stretching and haven't had a problem. I realize I should do as much stretching as possible, but from what I read about OCS you don't get much time for stretching there either so I am trying to get in shape as best as possible. Hope all goes well for you and the best of luck at OCS!!

 

[EA-6B1]

Hey bro, I got this month's 'Runner's World', and in it there's a big article on how to keep your knees healthy. It has tips for injury prevention, and even has an ITB stretch. Just thought I'd throw it out there. The article is called 'What your knees need.' You might be able to find it online, or just pick up the Jan. 2004 issue of Runner'sWorld and you'll find it. Speedy recovery. God Bless.

 

[SliderSD]

Go to along with everything already stated. It would also be a good idea to invest in some supplements. I know they are not to be used at OCS, however, you should make an attempt to load up. Purchasing Glutamine, Glucosamine, Vitamin D, along with a standard daily vitamin such as centrum performance will help. See you at OCS!

Good Luck Tex

 

[Stallion]

Tex,
I had a heck of a time with illiotibial band syndrome about six months ago. I just came on one day when I ran a small distance further than usual. The pain on the outside of my knee was so severe I thought someone was going to have to carry me back to my car. Anyhow, the pain went away in a day or so and it didn't hurt to walk so I took about two weeks off and started back on a treadmill. No luck though. Within five minutes the pain was back as bad as ever. The same thing happened every time I ran. The doc gave me a regiment of pain pills and anti inflams but the result was always the same when ever I broke into a run. About three months later and literally no running someone told me about specific stretches for the Ill. band. I think you can find them on the OCS website, it's where you cross one leg behind the other and bend in that direction (Sort of need a pic). Literally within a couple of days I was running with only a small discomfort in the outside of the knee. Any how, try the stretches and see if that helps. Theres also a small band you can buy that goes wraps above the knee that may also help.

 

[EA-6B1]

More ITBS stuff, and pictures to explain some the stretches.

http://www.nismat.org/ptcor/itb_stretch/

 

[chelu55]

Quick question. What is ITBS syndrome?

 

[04Hopeful]

On my previous post I also forgot to mention (and this maybe a duhh for some people) but I also take considerable time stretching after I finish running, especially the illiotibial band. Also, the stretch that Stallion is talking about is the same one I do, and it is perfect for the illiotibial band it literally took me from having all sorts of problems to not having any. I swear that when I do that stretch I can feel the band stretch The other habit I have gotten into is that during the day I will do just a few of that particular stretch just to keep it loose, especially when I think I might feel it tightening. Now I am not a doctor or have seen one about this problem but it has literally taken me from not being able to run to running whenever I want. Good Luck!

 

[texag02]

i've started a fairly comprehensive stretching and strengthening routine and it seems to be working pretty well, but i havent run yet...so we'll see in january...

chelu55, the Iliotibial band runs from your hip to your knee, and sometimes becomes tight and rubs on the femur where it comes in contact with the tibia (the knee joint, essentially) so it becomes enflamed and causes a good deal of pain on the outside of the knee. some of the sites mentioned earlier in the post address the problem in greater detail

 

[texag02]

BTW, just wanted to drop in and thank everyone for the information. it is greatly appreciated!!!