ITBS or Iliotibial Band Syndrome
Sorry to hear about the ITBS issue. Iliotibial Band Syndrome can be a frustrating condition that seems to be an adaption injury. That means we see it primarily in newer runners, runners new to longer distance or runners that have made a leap up in training volume.
The iliotibial band helps to decelerate your knee upon landing slowing down the motions of flexion and internal knee rotation. Because our foot collides with the ground 1500-2000x per mile our Iliotibial Band must perform this function 1500-2000x per mile as well. That’s a lot of tendon contractions!
There are different thoughts and theories on why people get this injury. It is easy to blame it on running, muscle weakness or overpronation of the foot but that does not explain why you would develop it only on one side. Clearly there is something unique about the side that developed it vs. the non-injured side.
Some runners also develop sub iliotibial bursitis which can take even longer to heal and cause runners to get frustrated and end up constantly re-injuring the area while attempting to run. I answered your questions in red and also provided you with the option of making an appointment with our clinic for a biomechanical and orthopedic examination as well as a computerized gait analysis to help you overcome this injury. Here is a great link to a 3 minute video explanation on ITBS https://www.sdri.net/running-injuries/iliotibial-band-syndrome/
Currently dealing with ITBS. Been stretching, foam rolling, core/stability workouts, and deep tissue/sports massage. Not as much weight training as I’m sure I should have. These are all standard rehabilitation principles and can be effective if combined with enough rest from running.
Issue started early Feb. Since then swapped out main shoes (Adidas Adistar), with a new pair (Asics GT-2000). When injured changing something up like shoes is generally a good idea.
I do have a custom insert from Road Runner as well. Road Runners makes molded insoles which are actually not custom. They are simply molds of your feet and do nothing to actually alter your biomechanics. Here is a video link of how to choose the right custom orthotic for you https://www.sdri.net/services/custom-orthotics/videos-how-to-choose-the-right-orthotic-for-you/
This past weekend I attempted a run (4mi total), was able to get 2 miles in w/o issue, but on the turn around the pain immediately started and continued for the next mile and a half. This is the vicious circle many runners encounter when trying to return from ITBS. If you run to early you can keep re-injuring the area.
However, the last half mile, I was able to enter into a sprint w/o pain. Not sure if I need to adjust my rehabilitation with additional or different exercises. Thanks! There are many exercises that can be done for ITBS. If you choose to come to our clinic I would be happy to teach you our preferred home rehab plan that includes strengthening, self massage and stretching routines.
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