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ITBS - Anyone know how to fix it?

Answered on August 25, 2013
Created July 13, 2013 at 12:58 PM

Hey all, this is rather sports related but I wondered what the Paleo folks suggest about my issue.

I have been struggling with ITBS since october 2012. Until now, I cant get back into running. I can run 4-5km or so without any issues but the day after, I always have the pain in my knee. However, I have no problems with lifting, swimming or biking.

The ITBS has been properly diagnosed, I also had an MRT which only confirmed an ongoing inflammation. I've been taking care of my n3-n6 Ratio most of the time, working with my foam roller twice a day to loosen up tight tissues. My physiotherapist thinks that it might have to do with weak gluteus muscles, on which I am working since several months.

Wanna get back into running.

Any suggestions?

8924957a8bcac7ef8bf837ef7e27610f

(0)

on July 14, 2013
at 05:52 AM

Yeah, she's done that. There are always some triggers, more or less. Definitely less since it started but none of it has resolved the problem, alas.

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3 Answers

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(1536)

on August 25, 2013
at 04:54 PM

  1. Strengthen the hips, glutes, and core. There is a huge relationship between those areas being weak and ITBS.
  2. While strengthening those areas, also keep them loose with the stretching and foam rolling.
  3. I would also start increasing your leg turnover while shortening your stride. Less impact and it will help keep your legs landing under you center of gravity
  4. Last but not least: Hydration. A well lubed chassis has less risk for friction.

0
Dd1b220085ff251e08cad4f934ee683c

on August 11, 2013
at 11:59 AM

I got rid of mine by letting it heal first and then using a foam roller every 3 days on both legs - that works wonders. But ease back into things - you go too fast or too hard and it reoccurs. I found rolling out more often than that didn't let my muscles and tendons long enough to heal in between.

0
Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on July 13, 2013
at 08:18 PM

Has your physio done trigger point or deep tissue massage?

I had ITBS and my PT was able to release it in one session. I suspect it was some scar tissue causing the problem for me, so she broke it up and I rested for a couple of weeks and was fine. YMMV.

8924957a8bcac7ef8bf837ef7e27610f

(0)

on July 14, 2013
at 05:52 AM

Yeah, she's done that. There are always some triggers, more or less. Definitely less since it started but none of it has resolved the problem, alas.

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