Steph G's ITB Thread

Stephanie Garrett

I need advice about persistent I T band issue. I have rolled , stretched and rested! I can run and bike but it does hurt after mile 8 on the run and on the bike it feels like a nerve issue making my right leg feel momentarily week. My bike is fitted and running shoes are in good condition. I i t band stretch morning and night. Any ideas?

Coach Rich

Posted By Stephanie Garrett on 24 Apr 2014 01:37 PM


I need advice about persistent I T band issue. I have rolled , stretched and rested! I can run and bike but it does hurt after mile 8 on the run and on the bike it feels like a nerve issue making my right leg feel momentarily week. My bike is fitted and running shoes are in good condition. I i t band stretch morning and night. Any ideas?

Hey Stephanie,

I don't have direct experience with ITB (knock, knock). I'm going to change the title of this thread and move it over to the Medical Help forum where we have some smart folks who may have ideas for you. 

rlh2000

Rolling, stretching, and resting are all good, but I'd put money on that you have weak hips. When your hips can't stabilize you, your IT band pays. You can try it on your own with things like clams- http://sportsmedicine.about.com/od/strengthtraining/ss/Glute-Activation-_6.htm and sidelying hip abduction- http://www.mikereinold.com/2012/04/a-simple-and-effective-gluteus-medius-exercise.html

Stephanie Garrett

Thanks!!

Joseph Lombardi

Steph,

Just be sure its ITB your talking about....if it is pain on the outside of you knee its ITB....if it is in your hip/side or back...its not ITB...its either Periformis, or Glute Medius/Minmus....

I have been dealing with this recently do to a changed stride from some achilles soreness....you best course of action is Massage/Rolling...check out this information

Information defining ITB -

http://saveyourself.ca/tutorials/iliotibial-band-syndrome.php

Great set of videos on Self Myofacial Release - Rolling/Trigger Point 

http://www.24hourfitness.com/FindClubDetail.do?clubid=109 

Stephanie Garrett

Thanks for the resources!

thaimai

+1 weak/inactive glutes, specifically glute medius. This muscle plays a key role in stabilizing the leg during the run.
Depending on where you are in your season plan, you could spend some time improving/correcting your running form. I (and others on the Team) have ordered this video:

http://endurancefilms.com/store/Triathlon-The-Run-Biomechanics-and-Drills-Vol.-4-USAT-Training-Series.html

The drills have been a huge revelation for me. I can totally feel a difference, especially during my long runs. When I get tired, my form deteriorates and it feels like i'm working harder. Concentrating on proper run form, and boom, I can feel things are easier and am able to sustain the last 30 min at MP+ paces.

And the 2 muscles that are sore after the run? Quads and glute medius.

I spent 4 weeks doing glute activation exercises and run drills and have made all the difference.