ITBS Recovery

[Bomoao]

Hi, I’ve suffered from ITB syndrome since I ran a marathon in 2016 and would like to know - has anyone ever got over it? I have had - dozen physio sessions and followed different programmes. Having taken a year off from running, I’ve just started the Couch to 5K. If there’s anyone out there who’s recovered from ITBS , can you suggest a tried and tested plan for recovery please?

[Tasha99 Graduate]

YES! IT band right?

Whilst marathon training last year I got to the point where I could hardly walk down a slight slope. I had to turn round and walk backwards. After researching, I discovered that low drop shoes take the stress off your hip and knee and put it further down the leg. This then took me to Hoka shoes as they’re all low drop. I swapped and overnight the pain went! What I hadn’t realised at the time is that my recent change to 12mm brooks had made it even worse! Hoka tend to be 5mm 👍🏽 I’ve never had a twinge since. The change in drop did mean I had a slight dull ache in my heel for a couple of months but now I’m completely used to them. I absolutely love Hoka. I have Hoka road and trail shoes now. Can’t recommended them enough.

runnerstribe.com/features/w...

[Bomoao in reply to Tasha99]

Thanks everso much for taking the time to respond. This is the first time I’ve heard this. I’ve got a pair of Hokas which I bought cos I liked the look of them, but used to run in Mizuno and Saucony as they were recommended following a gait analysis. Will do the Cto5K in the Hokas and see what happens. You didn’t do any special exercises?

[Tasha99 Graduate in reply to Bomoao]

No nothing worked 🤣 Honestly I couldn’t believe the difference a few mm made! I hope it helps you 😊

I occasionally do the stretch at the top of this.

prevention.com/fitness/work...

I also know I have weak glutes so I’m going to start core strength classes when circumstances allow. Let me know how you get on 🤞🏽

PS I was annoyed that the physio I went to didn’t tell me about the shoe drop. I don’t think half of them know what they’re on about.

[Bomoao in reply to Tasha99]

I’ve never heard of the significant significance of shoe drop before either! I’m really grateful for your input. Thanks also for the link - will have a look and report back once I’ve done a bit of running in the Hokas. Please keep me posted too with your core strength classes. In the meantime, happy running!

[Bomoao in reply to Tasha99]

Hi Tasha, thanks for your Hoka suggestion - just started c25k week 3 and so far, I haven’t had any ITB issues at all. However, the back of my calves /ankles have started pulling, which is a new phenomena to me. Has this happened to you?

[Tasha99 Graduate in reply to Bomoao]

Have you changed to Hoka? I alternated between my usual pair and Hokas for a few weeks. I got a dull ache in my heel for a couple of months but it was just the change in where the pressure is put. I’m totally used to them now and have no pain at all. Low drop takes the pressure off knees and hips but it redistributes it to the lower leg. It may take some getting used to. Maybe alternate for a while.

[Bomoao in reply to Tasha99]

You are my guru!! I already had some Hokas but had never run in them. I will try alternating with my Sauconys. Really appreciate your help and you sharing your experience - it’s helping me A LOT!

[Tasha99 Graduate in reply to Bomoao]

I hope it works. Has the ITBS got a bit better?

[Bomoao in reply to Tasha99]

It has yes, haven’t had any twinges so far since I’ve been running the Hokas.

[Tasha99 Graduate in reply to Bomoao]

Amazing!

[Jell6 Graduate in reply to Tasha99]

We love our fugly Hokas don't we😃

[Tasha99 Graduate in reply to Jell6]

😍

[Hidden in reply to Tasha99]

Kinda stumbled across your reply Tasha99 I run in brooks and alternate between mainly my adrenalines or ghosts, normally so comfy, but noticed lately (maybe it's Red January) but there's an ache there yep it's that ITB niggle 😕.

That info all about heel drop and those vital mm measurements is so interesting..... I think perhaps we'll see how it goes and maybe it's Hoka time 👍

[Tasha99 Graduate in reply to Hidden]

I think I should be a Hoka sales person and reap commission 🤣

Before I realised what was going on, I swapped to Brooks and they were 12mm drop so I probably made the problem worse 🤣

[Hidden in reply to Tasha99]

Crikey do I have to pay you commission 🙄

[Tasha99 Graduate in reply to Hidden]

No, Hoka should 🤣

[Hidden in reply to Tasha99]

Ok Miss Hoka sales rep 😂 previously known as Tasha99 how did you find hokas and the sizing compared with your brooks?

[Tasha99 Graduate in reply to Hidden]

Oh I don’t know. I had women’s Brooks but I have men’s Hoka 🤣 I go a full size up as I’ve lost too many toenails previously 🤣

[Hidden in reply to Tasha99]

Yikes I'd like to say that helped but eeeeeeerrrrrrr I reckon I'm gonna go for a ladies pair 😂

[Jell6 Graduate in reply to Hidden]

I have Arahi and am a full size up from my usual shoe size. They do a wide fitting too.

[Hidden in reply to Jell6]

Cheers Jell6 it's the Arachi I'd be probably shopping for 👍

[Tasha99 Graduate in reply to Hidden]

I’ve got both 🤣 And Speedgoats for trails 🤣 in fact I did have 2 Arahi, 3 gaviota and a pair of Speedgoats but I just got rid of 3 pairs 😶🤣

[Hidden in reply to Tasha99]

I'm tempted to take a pint on a pair of Arachi's I've seen only one careful owner 🤫 but hardly run in £25.00 👍

[Tasha99 Graduate in reply to Hidden]

Arahi 🤣

Bargain. Do you need support shoes?

[Hidden in reply to Tasha99]

Yikes only just spotted the question ⁉️ well yes and no marginal over pronation, so went with adrenaline, but the ghosts are a better runner, I'm more a neutral runner I'd say

[Tasha99 Graduate in reply to Hidden]

Hoka Clifton 5mm drop - balanced neutral

Hoka Bondi 4mm drop - plush neutral 👍🏽

[Tasha99 Graduate in reply to Hidden]

If you need support shoes, you’ll need Arahi or Gaviota. Gaviota are more cushioned (plush). I prefer them. Arahi are also good though but they’re responsive so much less boingy . There are several neutral shoes with varying levels of cushioning. Go on the Hoka site and use their filter to find what you like (plush, balanced or responsive) but they have NO stock in really at the moment. I’ve emailed three times asking when there’ll be more in but no useful reply. So you’ll probably need to purchase elsewhere. Probably cheaper anyway.,

[Bomoao in reply to Tasha99]

1/2 way through week 5 and the ITBS is holding out... miraculously or maybe because I’ve switched to the Hokas. How is your ITBS these days?

[Tasha99 Graduate in reply to Bomoao]

I’ve never had an issue since I swapped! My friend had a massive hip issue which stopped her running and I got her on to Hokas. She’s been fine since! I’m worried about the lack of stock on the website. I’ve emailed 4 times about it. Don’t know what’s going on. I hope it doesn’t fold!

[Bomoao in reply to Tasha99]

Oh gosh, I’d better get stockpiling on Hoka Cliftons somehow now then! It’s great that you’re helping people by sharing the Hoka love!

[Tasha99 Graduate in reply to Bomoao]

They just transformed me overnight! So weird!

[Bomoao in reply to Tasha99]

There should be a bit about Hokas in the treatment of ITBS IN my Science of Running book!

Itbs injury

[Tasha99 Graduate in reply to Bomoao]

I’ve got a reply! New styles being released in February!

[Bomoao in reply to Tasha99]

Bravo! Your persistence has paid off!

[TwiggyL Graduate in reply to Tasha99]

That’s what Brooks did to me 🤦🏻‍♀️! To Hoka I go 😂

[Tasha99 Graduate in reply to TwiggyL]

Good luck!

[TwiggyL Graduate in reply to Tasha99]

Snatched Arahi 5 👍, arriving tomorrow!

[Tasha99 Graduate in reply to TwiggyL]

I’m waiting for some Gaviota to arrive 😍

[TwiggyL Graduate in reply to Tasha99]

Received! Absolutely love it!!!!!!! Thank you for pointing to the right direction 🙌

[Tasha99 Graduate in reply to TwiggyL]

I got my new shoes today too 😍

[IannodaTruffe Mentor]

Welcome to the forum and well done on your intention.I can't help with your specific condition, but any strength cross training will help as will post run stretching, especially your ITB.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Bomoao in reply to IannodaTruffe]

Many thanks 🙏🏼 This is really encouraging.

[MrsWhite]

I had this years ago when I ran a lot and the only way I recovered was taking time off running and seeing a qualified physio. Good luck!

[Bomoao in reply to MrsWhite]

Hi Mrs White, thank you for your input. Do you do any exercises or stretches to help maintain your recovery?

[TwiggyL Graduate in reply to Bomoao]

Did it get any easier for you in the last two months?

[Bomoao in reply to TwiggyL]

Hi Twiggy - yes, touch wood! I completed the c25k this week and providing I wear my Hokas, I’m fine. So glad I have rebuilt myself up slowly with this programme. Are you doing a post-5k programme?

[TwiggyL Graduate in reply to Bomoao]

Glad to hear! 👍

I competed C25K last Saturday. Next morning I just could not walk! Was limping on right foot. So rest for me until it goes away. Started ITB exercises and I can walk with no problem, but no running just yet. Not sure from which week I will have to pick up once recovered. And new HOKAs arriving tomorrow!

[Bomoao]

Ooh a lovely new pair of trainers, lucky you! I never thought I’d get over the ITBS as it has been persistent for 4+ years, but since @Tasha99 suggested wearing Hokas (fortunately I had a pair but purely for aesthetic reasons) touch massive wood, I have been fine. Wore my new Sauconys to alternate, but they gave me grief (ITB twingey and blisters), so I will stick to Hoka Clifton for now. Can anyone recommend the Gaviota or Mach?

[Tasha99 Graduate in reply to Bomoao]

Gaviota are the ones I love. They are support shoes with maximum cushioning. Mach are neutral with not much cushioning.

Bondi are neutral with lots of cushioning.

Arahi are support with not much cushioning.

Clifton are neutral with middle cushioning. There is no middle cushioning support shoe.

Hope this helps 🤣

[Bomoao]

Mate you’re such a fountain of knowledge! Thank you! As we have the same ITB syndrome, perhaps I should consider getting the Gaviota. I’m comfortable with 0.5 size bigger with my Cliftons, did you go a size (or half) up too?

[Tasha99 Graduate in reply to Bomoao]

Ha ha! Thanks 😊

Personally I went up a full size but I’m paranoid about black toenails 🤣

They’re just getting new stock in in dribs and drabs. They’ve gone up to £140! I get men’s as I have big feet and the new colour ways aren’t all that. I hope they get something brighter soon. Last season’s are nicer and cheaper!

Arahi are cheaper and more popular. I also think they’re bigger fitting. I still think gaviota are more comfortable though.

[TwiggyL Graduate in reply to Tasha99]

I had Arahi for a week. To say that I am very happy is an understatement! I went for a wide D and full size up too, plenty of room for toes and light as a feather. Doing IT band exercises religiously for two weeks now, the pain is gone!

[Bomoao in reply to TwiggyL]

Hi Twiggy, out of interest, what exercises are you doing? Tasha99 suggested some earlier on in this post and they’ve been great. Just wondered what you’d recommend. 👍🏽

[TwiggyL Graduate in reply to Bomoao]

I do Side Lunges, Side Leg Raises , Clamshells and stretching. No foam railing.

I watched a great video on YouTube by ATHLEAN-X on permanent IT band fix and the technique of doing exercises is really important, with leg rises and clamshells - holding the leg at the top of the movements for a few seconds and engaging the muscles. It does make difference.

[Bomoao]

Just taken my new Machs out for a spin and the lack of cushioning is noticeable, but the push from the heel really does help make your legs go faster. Next stop, Gaviota!

[Tasha99 Graduate in reply to Bomoao]

Aren’t Mach neutral? If you need neutral, go for Bondi. Support go for Gaviota. Good luck!

[Bomoao in reply to Tasha99]

Just following up from my first (and only!) post on here 5 months ago about ITBS. Touch wood, the knee pain has gone - I’m loathed to say out loud in case it comes back! Having gone from c25k in December to running 7miles tonight, I have Tasha99 to thank for her Hoka suggestion. I alternate now between the Gaviota and the Clifton Edge, and I haven’t had any ITB syndrome pain since. Thank you, and I’d recommend Hoka to anyone experiencing ITBS!

[Tasha99 Graduate in reply to Bomoao]

Wow that’s amazing! Exactly the same as what happened to me! Fantastic!

[Bomoao in reply to Tasha99]

Tasha, I’ve got quite keen on trail running and have registered for a half marathon trail run next month. I’m really happy with the Gaviotas for road running but out of interest, what do you recommend for off-roading?