So. I-T band issues.

PhoenixRising11 · April 2012

Recommendations?

I am buying a foam roller today and have some ideas of what to do with that. But is there anything else you can recommend? I have recently gone back to yoga, and I am hoping that will help, but so far, it's just highlighting the fact that my one hip is a LOT less open than the other one.

taratru · April 2012

Mine starts to bother me when I'm not lifting weights.

alissa2128 · April 2012

I'm so glad you posted this. My right hip has been bothering me over the last week, and I haven't really been that active due to my foot hurting as well (plantar fasciitis--seriously, I'm falling apart!). I was starting to worry that there was something wrong with me (aka, I'm a hypochondriac and was starting to convince myself I would need surgery...) but then someone else mentioned the IT band thing and suggested foam rolling. I am hoping to pick one up today, but it just made me feel better to hear about someone else with this issue as well!

jgleespen · April 2012

I just finished PT for ITBS, the best thing that you can start doing is stretching, foam rolling, and try to strengthen the area.

IndyGirl02 · April 2012

Ditto above. Stretch, foam roll the dickens out of it, rest when it hurts, and strengthen the area, incl core, glutes, hamstrings, quads.

I have also been doing this routine of hip exercises. I think it helps with strength and flexibility.

shauni27 · April 2012

I get IT and hip aches and pains as well, but once I began rolling and stretching more it has helped ten fold. This link is what I used to get started:

Stretching and Strengthening Exercises for Iliotibial Band Syndrome ...

tracyd21 · April 2012

My physical therapist told me that ITB pain results from weak glutes and hamstrings. When I was in PT for it, I did lots of strengthening exercises in those areas.

Mush-Tastic · April 2012

Whenever my IT band flares, I wear my Pro-Tec IT Band compression strap and ramp up on my foam rolling. The strap allows me to be able to continue to run and within a couple of days, this usually takes care of the problem.

DakotaMN · April 2012

I have the same problem, the more I work out the more irriated it gets. I roll before and after workouts, use epsom salt baths and also something called The Stick-it has rollers on it as well but you hold it with your hands, it has a little knuckle on it and it really gets into that tissue but it is more painful. Good luck, I feel your pain!

mgfit1 · April 2012

I have had issues with it for years when I was only doing aerobics and weights. I am now into running again and run about 6 miles a few days a week in addition to other exercise activities. I have been doing yoga and doing yoga stretches after every workout and I am happy to say this is the first time in 5 years that I have NOT had pain in my IT band! I was doing the roller but I skipped it lately and just have been doing the yoga stuff and it's better.

gumiberg · April 2012

ACTIVE RELEASE THERAPY

sorry, i had to shout it because it is the best thing ever. For the first time in my adult life, my back feels great (i have scoliosis) and for the first time in a year, i have not single ache or pain in my legs despite running 6-7 days a week.

i like massage, yoga, stretching, foam rolling...its all good for maintenance. but a few sessions of ART can fix you.

+Elle+ · April 2012

What is active release therapy? Is it done by a professional?

gumiberg · April 2012

+Elle+:
What is active release therapy? Is it done by a professional?

yes, you have to get licensed. and I believe there are different kinds of licenses as well. Active release therapy is like massage except for you are engaging your muscles at the same time. It's a lot of repetitive motions (like knee to chest, your whole leg out and back, etc) and while you are engaging the muscle, the therapist is doing something (kinda like massage, but more intense).

Last fall, my hamstrings were hurt badly after my half marathon. I maybe took a week off at most, I mainly just reduced my miles to 20mpw and got ART. A month later I PRed in a 5K, which was great, but pulled my groin. Again - less than a week off and a few ART sessions and I was pain free. I only started doing it on my back for my scoliosis (figured it worked so well on my legs, why not?) and after just 4 sessions, I have no back pain. It is amazing. I have spent my whole life combating back pain.

I have only had ART done by 2 people (they work in the same office). I dont know if everyone is as good as they are. I also prefer the man as opposed to the women because he is stronger (its slightly more painful but it yields better results for me). It's a really big thing right now for runners so I would ask around your running club.

So. I-T band issues.

Re: So. I-T band issues.

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