Talk Cancer

Question:

It just occured to me that I forgot to mention a most important part of my success with ITB syndrome.  When most of us run on roads we sensibly run facing traffic.  This means our left leg is often lower than our right which causes undue stress.  I have heard that 70% of ITB’s are on the left leg as was my case.  I now run in the middle of the road whenever possible.

Response:

I’ve battled ITB for three years now. It reoccurs after each marathon. Time is the only healer. Ahhh, so they say.  How much time, I wonder?  I took nearly a year off from running and when I started again, the ITB pain started immediately…as if no time whatsoever had passed.

Hi Barbara- This is what I worry about!  I have grown to love running so much and I am afraid that, now that I have been stricken with this ITB Syndrome, my days of those long runs may be in the past. Psychologically, more than anything else I think, it’s hard to take.   I like the advice to start with one mile, then increase by 1/2 mile per week.  I mean, it will be tough to stick to, because most of us runners like to think that we can just run and run and run if we are feeling ok.  But in this case, I guess it’s a better idea not to run until the pain sets in, but to run a set amount, increasing only slightly each week. I never heard that 1/2 OJ + 1/2 water idea.  But, HEY- I’m open to anything!  I also think that the running on the left side of the road thing makes sense.  I know that I ALWAYS run on the left side and naturally, my left foot is usually on an angle. My physical therapist is taking a look at my shoes tomorrow to see if we can figure anything out to work around my biomedical problems. SHe said that I am a heavy heel striker, who then pronates on the way down.  I have to practice running while concentrating on keeping my knee alligned with my second toe– trying to straighten out my knees. I have the marthon on Sunday.  I’m going to walk/jog/shuffle along with a group of other runners on the Team who have similar injuries. I know that I won’t be a star and won’t do any time worth showing off, but I just want to feel the excitement of the race and cross the finish line with the Team I have trained with for 5 months. Good luck to you, too.  I’m going to try the one mile +1/2/week and see how it goes.  Are you?  Let’s see what happens- maybe next year we will both be on here with the title:  I BEAT ITB!!! Keep thinking positive!!!! Joni

Response:

Had the same problem years ago, got orthodicts problem solved, about $400 now. Are you a supinator? run on the outside of your foot. try this cross one leg over the other while standing up, turn your body back towards the leg that is crossed over, if left leg is crossed over the right then turn your body to the left, do it to both legs. Hope it helps, jp

Response:

On the WWW the following page recommends ITB-0specific stetch: http://riceinfo.rice.edu:80/~jenkins/sports/itband.html Regards, John

Response:

Thanks to all of you who responded to my ITB Syndrome request for help.  I got some really great advice and will print them all out and follow your plans. I am not giving up hope for the marathon, but I do realize that the chances for finishing are very slim. At least I know that I am not alone. And that ITB Anonymous looks like it’s a good idea, judging by the response! Have a great day everyone! Joni

Response:

Ditto! Many thanks to everyone, and here’s to ITB-ANON!  For what it’s worth, I’ve been doing all the recommended stretches and quad excercises, etc., and then some, and I’m pleased to report that today I ran 5 miles with just mild pulling and pain toward the end.  Not over it yet, but the answer is definitely in sticking to recovery (!) routines and taking it very, very easy.  i.e., Not 5 miles again for a while, no matter how pleasing it was. – Hide quoted text — Show quoted text – Newgroups: rec.running Thanks to all of you who responded to my ITB Syndrome request for help.  I got some really great advice and will print them all out and follow your plans. I am not giving up hope for the marathon, but I do realize that the chances for finishing are very slim. At least I know that I am not alone. And that ITB Anonymous looks like it’s a good idea, judging by the response! Have a great day everyone! Joni

Response:

I’ve battled ITB for three years now. It reoccurs after each marathon. Time is the only healer. You MUST stop running at the point the pain starts. If you try hto run through the pain, you irritate the band again and you’re back to square one. My doctor had me start running again at one mile a day and then add one-half mile a week. I also stayed far away from speedwork and downhills. Both strain the ITB. I took anti-inflammatories and performed the recommended stretches. My recovery times have ranged from six months to two months. ITB is not a short-term injury. I also often is caused by biomechanical problems. I would recommend seeing both an orthopedic doctor and a podiatrist to find out whether any corrective devices will help. Good luck.

Response:

I’ve coached runners with this problem as well as having gone through it myself.  Here’s my advice (please note that I’m a coach, not a doctor). 1.  Check your sneakers.  It might be time to buy a new pair (this was my problem.  I needed a tougher shoe). 2.  Stretch, Stretch, Stretch (cross overs really worked for me) 3.  Ice after running for 20 minutes 4.  Advil 5.  More stretching 6.  drink your oj and water.  Believe it or not, it helps with repairs. 7.  More stretching Good luck

Response:

Hi, I’m new to the system.  In the last 12 months I have completed three marathons.  I almost was unable to participate in my first, New York 1994 as a result of ITB problems.  I am happy to say that in my case, a combination of physio, massage, stretching, Anaprox and a very knowledgable sports osteopath have allowed me to complete all three marathons ITB pain free.

Response:

Dave, Joni, George, Can I join the club too?"  We could call the club ITBers Anonymous!  We’re all trying to recover, but we have to take it one day at time. First off, Joni, I’d suggest you let go of your dream to do that upcoming race. My experience is that this takes a while to get over.  Seems like first you have to rest it for a month (no completely, but thoroughly), then you have to teach your body to stop doing what caused it.  I agree with the previous comment that it’s probably something you started doing, but never noticed.  Or just that the increased miles brought it out. My long (but hopefully helpful) story:  Started running just a year ago this past spring.  Boosted the miles pretty quickly, but stopped when I hit 25 per week.  Never had an ITB problem.  Trained for my first marathon doing all the right things, and good long runs.  Got into the race and BANG!  At mile 10 it started to hurt sharply.  Stretched my ITB and managed to run to mile 12. Walked to mile 16, until I couldn’t walk anymore. Therapy: Got good prescription anti-inflammatories from the doctor, and did the PT routine, including ultra-sound, massage, stretching and exercises.  Also worked out on a slide-board, which really helped keep me in shape w/o aggravating the ITB.  Wanted to "fix" it, and jump into another marathon in 3 weeks.  No go.  ITB would start to hurt after 1-3 miles.  The therapist also noticed that my affected knee turned in when I bent it, so she had me "teach" it to stay straight with 1 and 2-legged knee bends (only half-way down to a horizontal thigh). Rest: Stopped running for a month, iced every few days.  Tried running occasionally throughout the winter but still couldn’t shake it. Serious Therapist: On a business trip to New Brunswick, Maine, went to a self-styled "neuro-muscular therapist" who video-taped me running.  She found that I turned my affected foot out when I landed and my form was lazy.  Had me concentrate on keeping the foot straight as well as regular ITB stretching. Ran a few weeks later and had no problems.  Yea!!! Ran all summer, with pretty serious mileage (including a slow 23-miler with some ultra friends), and no ITB problems!  Thought I’d done away with it. Wrong!  Got into training for this year’s edition of the marathon I’d died at last year.  Felt my ITB again during a 15-miler.  Stretched lots at home, and it didn’t happen during the next long run.  But did both weekends after that, even though my foot wasn’t pointing out again.  Boo!!! Stopped running for a month and started again easy.  One day it started hurting after only 2 miles!  Aargh! I’ve since found a Web page that lists injuries and suggestions.  I’ve been stretching my periformis and ITB (aka tensor stretch) as they suggested. Unfortunately, I can’t seem to find the site again, to point you to it!  There’s an address printed at the top, but it doesn’t work.  But it’s not The Medical Tent or Dr. Stephen …, nor is it The Running Page. Now I think that if I stretch those muscles BEFORE AND AFTER I run, that I’m okay.  But I haven’t gone further than 6 miles, so I can’t be sure.  So I think my problem was caused by bad mechanics, compounded with increased miles and a body that requires stretching to perform.  If the stretching doesn’t help you, I’d recommend getting a running mechanic to check under your hood at your form. We’ll keep our collective fingers crossed for eachother. Meantime, let me know where to send for my ITBers Anonymous membership card. Good luck, Stew 1