ITB. Syndrome

[DIHUDSON]

Suffering from a really sore ITB and wanting to continue with running but suffering too much post run. Any advice welcome.

[Irishprincess Graduate]

A tight ITB could be caused by a number of things. The way you run (pronate and your foot or knee turns in and puts pressure on your ITB), weak and/or tight glutes, an imbalance of your pelvis to name a few culprits.

Get a foam roller and use it several times a day on your ITB area (you can't actually stretch or foam roll your ITB only the area around it) Check out YouTube videos on how to do this safely.

Also use the roller on your glutes and calves.

My Pilates teacher gave me a good stretch. Lie on your back with both legs straight out in front of you. Take a cord or band and wrap it around the middle of your foot (say left) keeping your leg straight. Lift your leg (as if you're doing a hamstring stretch). Then use your right hand to pull the band/cord so that the sole of your foot turns to face the right. Then gently move your whole left leg over to the right, keeping your left hip on the floor. You should feel a stretch along the ITB area.

Try to find out what's actually causing a tight ITB as it is usually an indicator that something else is weak and not doing its job properly. So, for example if it's weak glutes then you obviously need to fix this by doing strengthening exercises.

The only sure way to know is to get it confirmed by a sports physio.

Good luck and I hope it eases.

[DIHUDSON in reply to Irishprincess]

Thanks for your reply, I actually work with physio's who are keen runners too and have been given exercises to strengthen my quads etc but then the ITB problem occurred so will get some treatment with the foam roller started. Think I will join the lower limb group too. Desperately want to continue with running.

[SueKen Graduate]

I'm currently seeing a physio as all sorts of hip issues, including ITB and TFL. He has given me all sorts of exercise to strengthen my lower back and glutes as well as ITB. Probably worth you seeing a physio as IP suggests. (ps exercises seem to be working, I did my first Parkrun in 4 weeks yesterday, with relatively few adverse effects.)

[IannodaTruffe Mentor]

Sounds nasty.

I have never suffered from it and know little about it.

You no doubt thought that becoming a runner was just a matter of putting one foot in front of the other. Learning how your body works is crucial in my opinion.

One of the best places to start would be a search on runners.com. There is nothing like your own research.

Hope it clears soon.

[Oldfloss Administrator Graduate]

Irishprincess has given you great advice...