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Calling ITBS sufferers
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I now have a programme to work on these specific areas and hopefully ill be back on track after a few weeks. my next appointment is in 4 weeks.
I find it very hard to contract my 'corset muscle' and i can barely feel it contracting during the exercises. I think is partly due to a stomach operation a couple of years back and partly due to the fact that im used to larger muscle movements and feeling "the burn" when training. I think this is why i find these small slight muscle movements quite challenging.
Anyway, here goes.........
I went out for a jog today, first time since my back pain has cleared up, just about managed 1.7 miles before my ITBS flared up, am in soooo much pain now.
I must admit I have not been doing my exercises as I should so hopefully that is the main reason.
So, what is the type of sports injury person called who releases ITB, what sort of cost are they and anyone know of a half decent one in the Woking/Guildford/Hounslow/Isleworth area.
Both bloomin' legs now but right is worse.
Ask your local running shop/c;ub if they can recommend anyone or you could try your local rugby club to see who they use.
Good luck my ITBs started to rub my knees again on yesterdays run :-(
Does anyone know a ITBS sufferer that has fully revovered and can run Half Marathons and Marathons pain free??
I'm currently training for the Plymouth HM at the end of May. I wanted to give myself plenty of time to build up my mileage gradually. I'm going to switch to a pair of nirvanas and see if they make a difference.
Try some run/walking, take it really easy, don't go too far from home and if it starts to hurt stop and WALK home.
If you do end up going home early - don't beat yourself up but try to think well I ran a little further than I did yesterday.
P.S. I'm intrigued by your nickname.
The nickname - My husband has always called me the old goat but in an affectionate way...no really :O) and it grew to grumble goat and I once sent him an email and went to sign it grumble the goat but missed the 'b' and it kind of stuck...long story but not very exciting
Looks like may have to be a tri bod though long term. Harrr harrrr me hearties!!!
I've had ITB probs for over 2 years now, and although I can mostly run pain-free these days - even up to an hour! - I do have to stop and stretch which obviously means hard training and racing are still frustratingly out of the question.
I've seen several physios, chiro, osteo etc, but I wasn't getting anywhere (except parting with lots of cash). So I sat down and tried to figure out what was going on, I came to the same conclusion as you - that my glut-med just isn't doing its job.
I'm finding it difficult to find a good exercise that will isolate it though... and would be really interested to know what exercises you've found that can do this, but not trigger the glut-min and other muscles used to compensating?
One other thing...do you suffer from what i call "clicky hip" i think the proper term is "snapping hip syndrome", i developed this a couple of weeks before i got my ITBS. The reason i ask is because there is definitly a direct link to weak hips and ITBS. And the only way you can stabilise the hip is by strenghtening the glute medius. but before you do the glute medius excerises you should engage your corset muscle also called transversus abdominus.
I've got to pop out of the office for an hour or so. When i get back ill post the links for you.
It seems unusual, butu my ITB problem appeared out of the blue in the middle of a normal run. I hadn't noticed any warning signals, though of course it's possible that I might just have been ignoring them - it occured after 8+ months of what I'll probably have to admit now as excessively hard training, and too many races.
As far as I'm aware I don't think I've suffered with a clicking hip - just tight muscles (prob the TFL which is obviously to be expected with ITB probs). However, initially after my ITB flared up I did have some sacro-iliac pain - both running and while sitting for any period of time. Someone else mentioned something similar to this, and all I can say is that I think a combination of the chiro and working on core stability seems to have got this sorted now.
My core muscles used to be non-existant, but having worked on these quite a bit I think they're alot functioning better (though I've recently got out of the habit of doing them, so need to get that sorted!) I think the core stuff has helped - though not totally sorted - the significant instability I had in my hip/pelvis when trying single leg squats on my ITB side. I now strongly suspect that getting my glut-med to kick in will be the final piece of the puzzle. Well, I hope so!
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=16996312&query_hl=1&itool=pubmed_DocSum
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=16533314&query_hl=1&itool=pubmed_DocSum
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=15896092&query_hl=1&itool=pubmed_DocSum
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=10959926&query_hl=1&itool=pubmed_DocSum
Core Stability & Glute Medius...
http://www.sportsinjurybulletin.com/archive/core-stability-exercises.htm
http://www.physioroom.com/experts/asktheexperts/answers/qa_mb_20051121.php - Scroll down and you'll see some food glute medius exercises on this one.
Hope these help.
When you're doing "the clam" as illustrated in the link above try and not let your hips roll bank keep you hip slightly forward and youll feel the difference.
Its also a good idea to try and engage your tranverse abdominus whilst doing the excercises.
Might be worth buying a swiss ball as there are plenty of good excerises involving the swiss ball. (£6 from tesco! - Bargain!)
Have done some of the clam exercises in the past, but gave up as I didn't feel I was seeing any results.
Will definately be giving them another chance though, as I've been round in circles trying to figure out what might be causing my ITB problem, and a weak glut-med really does seem to be the only thing that fits.
Thanks again... and fingers crossed for us all on here that we can soon get back to our running!
What did you think of the first and secong link the pubmed ones written by cardiff uni. who say that ITBS ISNT and friction syndrome?
Anyway, I started reading them thinking 'what? How can they think it isn't a friction syndrome!'... but then actually found it interesting they were challenging this view.
I did find it reassuring that even coming from such a different direction they still came to the same conclusion - that ITBS is related to impaired function of the hip musculature and that its resolution can only be properly achieved when the biomechanics of hip muscle function are properly addressed.
The way I understand things is that the TFLs job is to create tension in the ITB, so if the ITB is tight then it's going to be due to a problem with the TFL... and it's finding the cause of that which is going to sort out any ITB problems.
Of course, muscles in the hip/pelvic region often don't perform just one role, but several. So it becomes a more difficult challenge to figure out which muscle is responsible for causing a knock-on effect that will detrimentally influence the performance of the TFL.
Phew!
Hi Carlise. How long did it take you to get back to racing? Were there any exercises you found particularly beneficial?
All this hip action - don't forget other muscles such as quads etc can impinge on the IT band
We WILL all be back running soon.....:O)
Gumblethegoat - good effort and well done for not trying to do too much too soon. Carry on with the stretches n stuff but a little patience and you should be running soon.
I came back from 2 weeks trekking (walking up to 6 hours a day) and my knee felt better than it's done in ages. Now, several weeks back at work, stuffed behind a desk, and things are creeping backwards again.
Keeping your pelvis mobile would probably help to prevent muscles from stiffening. If I wasn't quitting my job next week I think I'd probably consider ditching my chair and bringing in a fitball to sit on. I'd have fun bouncing up and down, even if collegues did think I was odd!
As I've said before, orthotics were key to my rehab, as well as core, quad and periformis work. I also had hip issues when I suffered with ITBS but working on my core, glutes and PF worked wonders.
I met up with a running friend of mine and was advised that I should contact her physio is she is tremendous, so thought I would give her a ring and explain what was what and she said that when my physio started I would have had an alignment working back up from the knee's to my hips/pelvis to see how everything was in line, I told her I hadn't had this done, so she said that the problem could be something to do with my back or pelvis (I do quite often wake up with back ache but not sure if this is connected) and that she thinks I ought to bypass her as she works purely on therapy for muscles not skeletal and passed me on to another recommended guy who works with a couple of football clubs so I'm off to see him on Friday - sooo excited...am I'm still sounding desperate??:O)
I'm off to see a new doc who specialises in sport injuries tomorrow as I'm having problems with knees and shins.
Considering moving up to a motion control shoe.