It's my IT band!

[Yesletsgo]

A lovely day for a run this morning, still keeping it to 3km, gently building up. Maybe the next one will be a speed run or similar just to shake things up a bit.

We took a different route today, we are so lucky that the nearby farm has lots and lots of paths. It's so interesting for a townie like me to see how the landscape changes with the season. The crops seem to have been gathered in.

I had to get back at a reasonable time as I had a doctor's appointment regarding the hip problems I've endured for the last few months.

Well, lots of moving of my legs and a very painful prodding of my outer thigh suggests strongly that the issue is my IT band. I was worried the doctor would tell me to stop running but instead he was very complimentary about my fitness and flexibility. Maybe that was to apologise for the pain he inflicted probing the offending tendon!

He's given me an exercise to do to stretch it and he suggested painkilling gel so I'm hoping it will get sorted out. I might even get the foam roller out too.

I was worried it'd be something a bit more frightening

[MissUnderstanding Administrator Graduate10]

Oh what a nuisance! Were you given any strength exercises? I had issues with mine a few months ago and according to my physio, stretching is all well and good but the only way to stop the pain coming back is to get stronger. I’ve been doing loads of squats, variations of squats, deadlifts, variations of deadlifts, clamshells, monster walks, leg lifts with resistance bands etc, plus a whole load of general stability and core work. That’s made a massive difference to me. If you can stretch to a private physio visit, possibly only as a one off for an exercise routine, I’d highly recommend that.

The IC is such a frustrating place to be. Sending massive virtual hugs your way.

I should have said-I thought I would never recover but I’m actually back faster and fitter than I was before. You will be too!

[Yesletsgo Administrator Graduate10 in reply to MissUnderstanding]

Thanks MissUnderstanding , I saw the GP this morning but he was very thorough. I'm going to try the exercise he gave me (and maybe consult Dr Google as well) and see how it goes. I've been living with this since May and it's got a lot better just using common sense. The physio suggestion is a good one, there used to be a brilliant guy over the road from me but he seems to have moved on so I'll have to find someone else which is a bit daunting!

[MissUnderstanding Administrator Graduate10 in reply to Yesletsgo]

Really good luck to you. Keep us all updated! ❤️

[SueAppleRun Graduate10 60minGraduate]

Thats a good result then, and a lovely run, hope it heals completely soon

[Birdlady64 Graduate10]

I can recommend a physio - I think you're reasonably close by. PM me if you want details

[Yesletsgo Administrator Graduate10 in reply to Birdlady64]

Thanks, I'll contact them if it doesn't resolve soon

[JoP61 Graduate10]

If you Google exercises or stretches for IT Band syndrome you should come up with lots of suggestions, I developed ITBS after doing some long runs on icy paths, and found the stretches and strengthening exercises really helped. It went away completely. Good luck! 👍

[Yesletsgo Administrator Graduate10 in reply to JoP61]

Thank you

For some reason the exercise the doctor showed me doesn't feel as if it's working. I can feel the stretch when I do it on the left, relatively OK side but when I do it on the right I can't feel anything.

I did google as well and have bought some resistance bands which arrived today while I was out. Hoping to try them tomorrow. In the meantime Ibuprofen gel seems to be helping.

[JoP61 Graduate10 in reply to Yesletsgo]

OK good luck with the resistance bands - good idea. You probably need to be doing a range of exercises - sounds like the doc gave you just one to do.

Take it easy and build up gradually if you're still in pain.

Let us know how you get on. 🤞

[Readandrun Graduate10]

Sadly it must be the week for it- I hadn't heard of ITB syndrome until I went to a sports physio on Monday and now you have posted about the same condition. Apparently it's pretty common in people who run and I am scheduled to go back for knee strengthening exercises and treatment. I too was relieved that it doesn't mean giving up running, even although I have to go gently at present. The physio seemed pretty confident that the exercises would help my running after a few weeks.

[MissUnderstanding Administrator Graduate10 in reply to Readandrun]

That was my experience. I had two full weeks off running (awful!!) and then a slow build back with loads of strength work. My Great North Run number arrived yesterday and I’m on track for completing that all running which seemed totally impossible when it first happened. Keep holding on to that hope of coming back. It’s been a bumpy ride but things are so much better now. Really good luck to you!

[Readandrun Graduate10 in reply to MissUnderstanding]

That's very encouraging. It will be good to try the strengthening exercises under supervision the first time, rather than my previous attempts at stretches and squats which may do more harm than good! All the best for the Great North Run.

[Yesletsgo Administrator Graduate10 in reply to Readandrun]

What I don't understand is that the problem started at a time when I wasn't running much at all. We were on our boat and I was just sitting down all day, but probably quite awkwardly as our boat is built for style not comfort. I was sorely tempted to just not move as walking was so painful but decided that if I did I would literally seize up.

I have a feeling the problem was also connected to the shoes I was wearing, my winter trainers which are waterproof and quite heavy. Apparently if you overpronate (which I do when I'm running, but my running shoes are supportive so protect me) it can set off ITB problems. Maybe the winter shoes exaggerated the overpronation? When I came home I bought another pair of shoes, much lighter, and these seem to be helping.

If it doesn't improve significantly I'll be visiting the physio, they are miracle workers!

[John_W Graduate10]

The IT band itself cannot be stretched - have a little read around the subject - but the stretches you've been given will hopefully help.

Good luck!

For reference:

sports-injury-physio.com/po....

runnersworld.com/uk/health/...

niphysiotherapy.co.uk/you-c...

[Yesletsgo Administrator Graduate10 in reply to John_W]

Thanks for the links, interesting reading. The exercise the doctor showed me was similar to the trunk side bend IT band stretch. When he demonstrated it I thought he was showing me dance moves!

The articles make a lot of sense, my only query is that my pain is mostly in my hip joint rather than my knee (though the knee was painful too in the beginning). Has anyone else had a painful hip with this?

[Readandrun Graduate10 in reply to Yesletsgo]

The first twinges were in the knee but it was when it travelled to the hip that I was concerned enough to have it checked out.

[Yesletsgo Administrator Graduate10 in reply to Readandrun]

Thanks for that, I was beginning to wonder if it was just me!