Iliotibial Band Syndrome - Page 2

Kimberly33 · 03-02-11, 10:21 PM

Others have already made the suggestions I would re: foam roller. I think you've mentioned finding foam rollers really painful before, I second the Yamun ball suggestion if so (I think Fitball sold some massage balls, too--much gentler!). Rolling the outer quads seem to make a difference for me, too. But, intense!

I think you have the JB Berns Freedom Restoration? The B program of the knee/hip routine is more hips than knee, but has clams and other things that seem to help my ITB.

If you have an Iphone/Ipod Touch/IPad, Egoscue has a Pain Free application that lists his exercises. I think it was free. It might not help, but it shouldn't hurt.

I hope you find something that works!

Jennifer R · 03-02-11, 11:46 PM

I have tight IT bands and tight quads and I don't run either.

Last year I was having terrible low back/SI joint pain and was told I had these imbalances. That was when I had to quit stepping

BUT--foam rolling, excruciating though it was, helped enormously. I was told to roll from the upper iliac crest--high up on the hip--down to my knee.

Rolling helped the pain so much. There are tons of YouTube instructionals. If it hurts too much, try the soft balls.

Maybe this is one area where no pain, no gain really does apply!

Lurdes · 03-03-11, 10:19 AM

Another rave for foam rolling. I'm a pretty serious runner (20-30 miles per week) and last year my I developed IB problems that gave me terrible knee pain. I tried everything, but one day I went to a running store and they suggested the foam roller. TWO DAYS later the pain was gone and I could run again. It was like a miracle! At first the exercises hurt a lot, but they're supposed to, and you'll gradually find them less and less uncomfortable. Now I can roll on my side with both legs stacked and I hardly feel any discomfort. As was mentioned upthread, the youtube videos are really helpful.

Lurdes

Vintage VFer · 03-03-11, 12:11 PM

Thanks all! It looks like I might re-acquire Strong Knees.

I have several foam rollers and a Tiger Tail. Plus, this Trigger Point Kit I got at a fitness convention years ago. It has a good DVD with a long segment on the thighs and ITB. I haven't used it yet, but will give it a try.

http://store.tptherapy.com/Hip_and_L...pt-kit-hpr.htm

I did NOT pay anything near that much money for the kit!

Also, there is a free PDF e-book by Mike Robertson with lots of exercises:

http://robertsontrainingsystems.com/...SMR-manual.pdf

How may times per day/week should one do foam rollering?

Kyra · 03-04-11, 09:20 AM

Quote:

Originally Posted by Alta-tude

How may times per day/week should one do foam rollering?

I was told I could foam as often as I could stand to do it. Trust me, that was not more than once a day.

cathgpo · 03-04-11, 09:39 AM

Alta, since it already is tight, you might want to start with the Tiger Tail, and as it gets looser, try the foam roller. The foam roller will be excruciating at first. The Tiger Tail can be adjusted based on how hard you push. Sometimes when I really have something tight, I take the Tiger Tail to work so I can roll it out a couple times during the day. If it's still tight that evening, then I'll pull out the foam roller.

Kyra · 03-04-11, 11:26 AM

^^ That's a good plan. At the time I was still a stranger to the Tiger Tail (have one now) so that wasn't an option.

Sunrise · 05-29-11, 07:13 PM

I am so, so glad I stumbled upon this thread! I've been struggling with my IT band in my right leg for over a year now, stretching out my hips and hamstrings regularly but I have had a constant ache in my knee. I was up to running 20 miles a week and had to stop - I even went to my doctor and he didn't really have any suggestions except stretching and ibuprofen.

I went out and bought a foam roller this week and within two days my pain is gone. It hurts like crazy to roll but it worked! Thank you so much for this thread!

Vintage VFer · 05-30-11, 09:47 AM

Quote:

Originally Posted by tmrclvlnd

I am so, so glad I stumbled upon this thread! I've been struggling with my IT band in my right leg for over a year now, stretching out my hips and hamstrings regularly but I have had a constant ache in my knee. I was up to running 20 miles a week and had to stop - I even went to my doctor and he didn't really have any suggestions except stretching and ibuprofen.

I went out and bought a foam roller this week and within two days my pain is gone. It hurts like crazy to roll but it worked! Thank you so much for this thread!

Yay, I'm glad the foam roller helped you! I have to do it every day or I get that snapping sound again.

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03-02-11, 10:21 PM
Kimberly33 Moderator Join Date: Nov 2001 Location: Upstate, NY	Others have already made the suggestions I would re: foam roller. I think you've mentioned finding foam rollers really painful before, I second the Yamun ball suggestion if so (I think Fitball sold some massage balls, too--much gentler!). Rolling the outer quads seem to make a difference for me, too. But, intense! I think you have the JB Berns Freedom Restoration? The B program of the knee/hip routine is more hips than knee, but has clams and other things that seem to help my ITB. If you have an Iphone/Ipod Touch/IPad, Egoscue has a Pain Free application that lists his exercises. I think it was free. It might not help, but it shouldn't hurt. I hope you find something that works! __________________ Kimberly33 Philosopher Queen Video Slave Set the gearshift for the high gear of your soul You've got to run like an antelope, out of control. (Phish) Can't control the kittens! Too many whiskers. Too many whiskers (Sleep Talkin' Man)

03-02-11, 11:46 PM
Jennifer R VF Supporter Join Date: Nov 2001 Location: Sonoma County, CA	I have tight IT bands and tight quads and I don't run either. Last year I was having terrible low back/SI joint pain and was told I had these imbalances. That was when I had to quit stepping BUT--foam rolling, excruciating though it was, helped enormously. I was told to roll from the upper iliac crest--high up on the hip--down to my knee. Rolling helped the pain so much. There are tons of YouTube instructionals. If it hurts too much, try the soft balls. Maybe this is one area where no pain, no gain really does apply! __________________ Jennifer R Dancin' in Paradise "I used to be disgusted, now I try to be amused"--Elvis Costello

03-03-11, 10:19 AM
Lurdes VF Supporter Join Date: Feb 2002 Location: California	Another rave for foam rolling. I'm a pretty serious runner (20-30 miles per week) and last year my I developed IB problems that gave me terrible knee pain. I tried everything, but one day I went to a running store and they suggested the foam roller. TWO DAYS later the pain was gone and I could run again. It was like a miracle! At first the exercises hurt a lot, but they're supposed to, and you'll gradually find them less and less uncomfortable. Now I can roll on my side with both legs stacked and I hardly feel any discomfort. As was mentioned upthread, the youtube videos are really helpful. Lurdes

03-03-11, 12:11 PM
Vintage VFer VF Supporter Join Date: Nov 2001	Thanks all! It looks like I might re-acquire Strong Knees. I have several foam rollers and a Tiger Tail. Plus, this Trigger Point Kit I got at a fitness convention years ago. It has a good DVD with a long segment on the thighs and ITB. I haven't used it yet, but will give it a try. http://store.tptherapy.com/Hip_and_L...pt-kit-hpr.htm I did NOT pay anything near that much money for the kit! Also, there is a free PDF e-book by Mike Robertson with lots of exercises: http://robertsontrainingsystems.com/...SMR-manual.pdf How may times per day/week should one do foam rollering? __________________ Goal:250 / Done:91 POSTURE CHECK!

03-04-11, 09:39 AM
cathgpo VF Supporter Join Date: Nov 2001 Location: Texas gal	Alta, since it already is tight, you might want to start with the Tiger Tail, and as it gets looser, try the foam roller. The foam roller will be excruciating at first. The Tiger Tail can be adjusted based on how hard you push. Sometimes when I really have something tight, I take the Tiger Tail to work so I can roll it out a couple times during the day. If it's still tight that evening, then I'll pull out the foam roller. __________________ Catherine

03-04-11, 11:26 AM
Kyra Join Date: Oct 2002 Location: South Jersey	^^ That's a good plan. At the time I was still a stranger to the Tiger Tail (have one now) so that wasn't an option. __________________ The Grim Reaper catches us all. But when he catches me the son-of-a-bitch is going to be hunched over, wheezing and gasping for breath! Certified Bulletproof Athlete

05-29-11, 07:13 PM
Sunrise VF Supporter Join Date: Dec 2001	I am so, so glad I stumbled upon this thread! I've been struggling with my IT band in my right leg for over a year now, stretching out my hips and hamstrings regularly but I have had a constant ache in my knee. I was up to running 20 miles a week and had to stop - I even went to my doctor and he didn't really have any suggestions except stretching and ibuprofen. I went out and bought a foam roller this week and within two days my pain is gone. It hurts like crazy to roll but it worked! Thank you so much for this thread!