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Runner's Forum: The Return from ITB

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    Capt_Slow_Coach

    Hello all,

    I'm after some thoughts on recovery from ITB and expected sympotoms / what's OK etc.

    I suffered some ITB and went from running 30+ KMs a week (avg 10KM per run) to not being able to get past 2KM without killer lateral knee pain.

    Eventually had to take a month off running with only 3 x 45 mins of exercise bike riding per week.

    Returned to running 2 months ago, starting with 4 KM runs and progressing up to 9KMs with no more than 10-15% per week increase and only flat running with no speed work.

    Treatment has continued with sports massage, stretching and occassional icing - all proactively based rather than due to any pain while running.

    The weird bit (and motivation for this posting) is that I get tiwnges and feelings of tightness occassionally. This occurs when I am NOT running. It is certainly not consistent with symptoms when the ITB originally occurred as that stopped all symptoms when I stopped running.

    Is this common in ITB recovery? Am I being paranoid? Or is it just the result of the extra stretching and attention the ITB (muscle) gets these days?

    Anyway, any thoughts and comments would be appreciated.

    At this point, I plan my first (very slow) hill next week. And I'm still mighty happy to be running again! :-)

    Capt_Slow_Coach

    • CommentAuthorFree MemberGilly32
    • CommentTimeOct 3rd 2008
     
    Gilly32

    I recovered from the same a few years back.  I feel twinges occassionaly...normally when the knee is bent, etc.  Try not to keep that knee bent for sustained periods.  And the roller ball really helps.  To answer your question.  I have found it not to be serious at all....no connection between the twinges and any pain when running.  You should be fine.

    I hope this helps.

    Happy Running!

    • CommentAuthorFree MemberUltraJude
    • CommentTimeOct 3rd 2008
     
    UltraJude
    its all about the stretching and making those hip and leg muscles more flexible, my partner has gone through hell until he read an article in the summer edition of 'canadian running' magazine 'Iliotibial Band Aid' by Scott Howitt. Then we found an awesome yoga video by Eoin Finn (a wicked, vancouver Yogi) "Power Yoga for Happiness 2, the surf edition", he has this amazing stretch for the IT Band, absolutely amazing and tada problem fixed. Good luck!
  4.  
    Capt_Slow_Coach

    Gilly32, UltraJude,

    Thank you for your comments. They are very helpful.

    I will stop being paranoid, keep stretching and running ;-)

    Capt_Slow_Coach

     

  5.  
    Capt_Slow_Coach

    Hello all,

    Just a final note on this topic. This is really for anyone else who finds this as a result of querying similar symptoms.

    The hills have been good to me over the past 5 weeks and I'm very glad to be running them again.

    I still get the occassional twinges but I am confident the ITB won't return if I manage prevention correctly. I do make sure I walk down stairs frequently as an additional check however ;-)

     For anyone else in a similar position, I'm not sure what advice to give other than to take recovery slowly and not increase distances by more than 10% a week when you start running again. And if it flares up, don't try to run through it no matter how dissappointing it is to stop.

     Capt_Slow_Coach

    • CommentAuthorFree MemberLexB
    • CommentTimeNov 11th 2008
     
    LexB
    You should maybe try a foam roller too - a colleague of mine swears by it now
    • CommentAuthorFree MemberGilly32
    • CommentTimeNov 11th 2008
     
    Gilly32
    Right, a foam roller is what I meant.
    • CommentAuthorFree MemberHarbourboy
    • CommentTimeNov 16th 2008
     
    Harbourboy
    That all sounds very encouraging.  I will try and make sure I don't rush this one.
  9.  
    Capt_Slow_Coach

    I actually resisted buying a foam roller but finally made the purchase as a preventative measure prior to the start of an 18 week marathon training plan.

    I've had it for about 3 weeks now and it is awsome. I only had the occassional twinge as discussed in the first post on this topic. When I started using the roller I could feel the difference in the conditions of the ITB in each leg. I was surprised to find this after apparently recovering. The legs are feeling/getting closer now but I have noticed a reduction in the twinges initially discussed and the injured/recovered leg, when walking downstairs feels like it used to.An, as before, no pain when running.

     A word of warning: The first week hurts! But then it gets better and you start seeking out the sore spots.

    I therefore strongly endorse Gilly32 and LexB's comments and recommend roller usage as part of ITBS recovery. I wish I had bought one sooner.

    Thanks and regards,

    Capt_Slow_Coach :-)

  10.  
    bledphilsred
    i went through itbs about a year ago.  could barely walk, let alone run.  i looked up diff. stretches online and purchased an itb band (an elastic/rubber/velcro strip) that goes above the knee.  it is supposed to keep the band more compressed so it doesn't rub on the bone as much.  i haven't had any problems since, although i'm not sure which of the tactics worked.  maybe a combo of stretching and the brace.  my best advice at prevention -- advice that i received and ignored -- don't overdo it!  when you start running, you will feel invincible.  you will want to increase your mileage drastically.  but your itb (and other problem areas of the body) won't be able to match that added energy and enthusiasm.  instead, increase your mileage slowly.  take days off.  and listen to your body.  if you feel pain, ease off a little, stretch more, and ask for advice.
    • CommentAuthorFree Memberrogerbum
    • CommentTimeDec 19th 2008
     
    rogerbum
    BTW - a good place for foam roller purchases is foamerica.com - I bought mine there for less than 1/2 of what they were selling for in specialty shops and pharmacies around here - even with shipping it was about 1/2 the price.

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