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Calling ITBS sufferers
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On Sunday I covered 3.5 miles running for 10 mins and walking for 2 mins. Nothing really hurt but I have to be warey of running down steep hills (I sort of power walk em must look funny).
I'm also bow legged - just make sure to keep them hips mobile - hip rotations and pelvic tilts.
SE: my physio hasnt shown me and hip rotaion excercises are there any that you would reccommend?
Thanks
James.
Also have a look a this PDF:
http://www.elitesportperformance.com/seminar/Hip and Pelvis Rehabilitation.pdf#search="TFL Stretch"
Thanks
I have to go back on Monday (with a shaved left leg) to have it taped/strapped so my knee can be totally immobilised.
How attractive! A giant bold patch 4" above and below my knee!
Mmm Nice!
Failing that she (the physio) says that she'll have to refer me for scans and/or cortisone.
Lets hope the strapping/taping works!
It is now a year since my ITBS reared its ugly head and I have spent ££££££'s on physios, pods, acupuncture, new trainers, straps etc and in the end I gave up running in May as I was so fed up, I then saw a NHS physio for back trouble and what a wonderful woman she was, after talking to her about my woes she very kindly treated my body as a whole and even got me running on the treadmill in the gym to look at style. IN short I now wear orthotics in my daily shoes, stretch hammys several times a day plus other stretches, and I have taken to scary steps of putting on running gear again. My V V expensive running orthotics no longer hurt and I managed r2/w1 ( a big progression from r1/w1!!!)for 15 minutes the other day, I am not saying I am cured but defo rest works wonders.
Get your chin up and there is light at the end of the tunnel.
Got my physio appointment tonight at 6pm. Hopefully the strapping will help and allow the inflamation to go down.
Ill let you all know how i get on with the leg shaving, oh and the strapping!
All taped up today.
The physio pushed my knee cap (the left one) to the inside of my leg and taped it in position. apparently this should take the pressure off my ITB.
However, 3/4 of the way through day one of the taping and this is one of the worst days ive had for weeks, i have a pretty much continuous dull ache with the occasional sharp pain going straight through the outside of my knee. Any its a very painfull sharp pain.
With part of the ITB attaching to the knee cap, surely pulling over to cause more friction? I did make this point to the pysio.
RE: Icing and Ibuprofen - I've been doing this for the past 5 weeks, everyday without fail. A
long with all of the straches. As well as Acupuncture, Massage, Ultra-Sound, ZERO running and minimal walking, (obviously i cant hover around on my bum all day), video gait analysis & Prescribed orthotics.
Starting to wear me down a tad now.
http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm
Best thing I found to help was scissor lifts lying on your side. In the bad phase, you can do this with a bent knee so it doesn't put so much pressure on the knee.
Have you tried yoga or pilates? I haven't tried pilates, but it's supposed to help and I think yoga has helped me massively.
Unfortunatly im in Peterborough so it would be a bit of a treck up to Edinburgh.
Dont suppose anyone knows any decent Physio's in the Peterborough or surrounding areas?
No ive not tried yoga or pilates all though i am contemplating it. Are you still suffering or recovered? What help you the most?
thanks again.
Soph - by scissor lifts do you mean lateral leg raises where you lie on your side with one leg bent and the other straight but with the foot flexed?? I have visions of you trying to do scissor kicks.
Other good strenghtening exercises are clam shells. Lie on your side with hips stacked, knees bent and the insides of your feet touching then you raise the top leg with knee bent and feet still touching. We do these fairly regularly in pilates.
I think Bennett has said that he has had trouble feeling his transverse abdomionous when doing core strengthening exercises.
Hang in there Bennett
Yeh i do have trouble feeling my transverse abdomionous contracting. Possible due to an operation in that area a couple of years ago.
I took the strapping off and iced it straight away and within minutes i was feeling better, there seemed to be so much strain on my outer knee because of the strapping.
Feeling a little better today.
Glad it was feeling better after removing the strapping.
Have you tried cycling to help and front crawl in the swimming pool or aqua jogging? If you do breast stroke, it puts pressure on the ITB which is bad. If you can't do front crawl, try doing the leg action while using a float for your arms. I loved aqua jogging when I couldn't run outside or on the treadmill.
I suffered terribly from ITBS and cured it through physio, strengthening and orthotics(in that order). My problems centred on weak core muscles, periformis and hip flexors, thus the lateral side of the tops of my legs were all over the place when I ran. You need to really get that area sorted before you will see a difference. I'm surprised your physio hasn't picked up on this.
Once I had sorted this, it hasn't returned. I do have to keep an eye on it though and still get regular massages to take the tightness out.
On tuesday it will be 6 weeks since i started suffering from ITBS and i still have daily pain. Its mainly a constant dull pain with the occasional sharp pain. How can i get relief from this? I stretch 2/3 times a day and once im home from work i ice for 20minutes at a time until i go to bed. I also take ibuprofen (400mg) 3 times a day.
Is there anything else you can suggest for the pain? other than massage which i have once or twice a week.
Thanks again guys and gals!