My IT band is winning (and I'm determined not to let it)

Cozmos74 wrote:Do you really

Cozmos74 said:
Do you really get in there and mash your quads with it? Do you support your weight with your free leg or do you put all your weight on the roller?



Hey, Cosmos! Thanks for the input.

I do put a lot of weight on the roller but even that wasn't doing enough for me. What I'm finding helps now is pulsing my leg when I find a tender spot. This is what they teach at the PT place where I'm going. You find that tender spot then bend the leg at the knee so your foot hits your butt, 2-3 times. You have to make sure the top of your body is nice and low on the ground, and drop your hips too. When doing the actual IT band, you can also pulse--that has been eye opening to me since I thought I just had to roll the IT band and had trouble getting enough depth to it, even with both legs up. The pulsing (even with one leg down to stabilize) really digs in there!

The other thing that happened is my hips got tight (and are also weak.) So I've been using a ball on my piriformis & glutes, to get that tightness taken care of, and am doing strengthening exercises to really target that area.

I learned some of this from a friend ages ago but the PT place has helped me tweak my rolling to make it more effective. The roller itself was enough when I first got IT band issues, but eventually the hip weakness & tightness & pelvic instability made it all come back.
 
Regarding the waterproof -I

Regarding the waterproof -

I ran today in some cheap aquashoes I have taken the insoles out of. Not a lot to them which is good.

Just got some Sealskinz socks and wore them inside.

I ran 6.5 miles in these. They kept my feet warm. It was in the 20's outside so that made me happy. I had decent feel of the ground. Obviously not as good as BF or with my VFFs but decent. I am so hoping this will work for me so I can run more outdoors as the weather gets colder. When I took them off they were damp on the inside because my feet sweat.

Of course, everything I wear when I run gets soaked not matter how cold out it is.
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I was also wearing calf compression sleeves, runners gloves, a watch cap, running bra, long sleeved winter running shirt and a lined wind breaker. The wind was really strong and cold so I did need all this. But is is interesting how I totally soak everything, even my hat and gloves!

It weather wasn't wet so I can't attest for that part of it but will try them again in the snow or rain soon and let you all know how I made out.

I am so hoping for Zems to come out with waterproof runners!
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Peanut
 
peanut it sounds like

peanut it sounds like waterproof isnt going to help you. you're a sweater and getting soaked from the inside of your clothes instead of the outside :) i also finish runs in the winter with sweaty clothing, hat and all. cold doesnt mean you don't sweat. in fact the cold can be dangerous because you wont notice your sweat as much and if you get dehydrated you might not tell as readily as in the summer. that can cause a lot of problems. you want to sweat..it's a good thing but waterproof clothing isn't going to help.
 
Jimmy, yep, I get wet. thing

Jimmy, yep, I get wet. thing with me though is that I give off so much heat, when I run in the cold weather I feel warm all over even when I sweat. I have run in 8 degrees and even with icicles hanging off the back of my hat I have been ok.

My feet however are another story. As soon as they get cold - I'm done. Last year I ran a lot at the local indoor track. I plan to run there about every other time I go out this year because I want to run BF some and get my feet in shape.

But I do so love being outdoors so I am hoping the new socks willl at least keep the cold out and the ice and snow at least. We'll see.

I do a lot of hydrating. I weighed myself before and after a few times in the buff to check how much I lost and it was between 2 and 3 lbs. For 5'2 and 120 lbs that's a lot. So, I make sure I get the good fluid replacement in asap. Thanks for your concern.

Peanut
 
Jimmy I look forward to your

Jimmy I look forward to your new site very much. Please let us know when it goes live.

Peanut, great voice!
 
Jimmy Hart wrote:Josh focus

Jimmy Hart said:
Josh focus on the inner and outer thigh as well as the hip complex. for inner and outer thighs i really enjoy a lateral lunge because it hits them both in one exercise.

This is a perfect example of a lateral lunge

http://www.coreperformance.com/knowledge/movements/lateral-lunge-step-return.html

She has absolutely perfect form.



I did this exercise right before I went to bed, woke up in the morning for my run and was wondering why the side of my buttocks were sore?! Then I remembered. Wow, I am feeling it, what a great exercise.
 
Yup, I agree.  The inside of

Yup, I agree. The inside of both of my thighs are still sore from doing them two days ago. Obviously an area that needs strengthening, it seems.
 
I had an absolutely awesome

I had an absolutely awesome 11 mile run today. My IT band did fantastically well.

I can't say enough about how glad I am to have found a good physical therapy place that not only is giving me effective in-office treatment, but has also given me a great plan for getting and staying loose and strong at home. I just wish I'd gone earlier!
 
Beth, so stoked for you!  I'm

Beth, so stoked for you! I'm still doing the exercises and am only very running occasional short runs and emergencies like our group run tomorrow here in Portland. It's driving me nuts not being able to go out and run like I want.
 
Joshh--Ugh, I hope yours

Joshh--Ugh, I hope yours improves soon! I treated myself for a long time before I decided to bite the bullet and get "professional help." It's been expensive (we have a high deductible) but worth every penny. If I have an ongoing issue like this again I won't wait so long to go to the physical therapy place.
 
Thanks Beth for your wisdom. 

Thanks Beth for your wisdom. I'm giving it an honest go DIY then if that doesn't pan out, I'll go to a specialist for sure. It just seems like something so fricken common that just about everyone has had and tells me that it's very treatable. I cured myself of ten years of chronic back pain that no health practictioner anywhere could help me with so ever since I've had this idea that my health is my responsibility so I need to use my resources (Google - haha) and figure it out on my own. All that being said, I can still feel my run from five days ago in my knee. :tired:
 
Joshh--Yikes, I'm sorry it's

Joshh--Yikes, I'm sorry it's bothering you so much still! I hope "Dr. Google" and you can figure it out together. :) Goodness knows I like to do it that way when I can.

Almost 12 miles today (last pre-race long run)...no problems at all in the ol' IT band! I didn't even use the KT Tape. Felt like it would have just been a security blanket, and my body was telling me maybe I didn't need it. Glad I didn't use it and didn't need it!
 
That's great Beth.  So

That's great Beth. So encouraging to hear a positive story. I've been rolling, stretching, exercising like mad to get rid of it. I'll run with my Portland chapter tomorrow. It might snow here so that is kind of exciting for the family and me. It's our first winter in a cold place.

I've been swimming to replace running and have been doing the breast stroke and the crawl. The breast stroke has that frog kick which I can really feel in my IT band afterwards. That should be a good thing no?
 
Joshh--Have fun in the snow!

Joshh--Have fun in the snow! I'm going to leave the frog stroke question for Jimmy or someone else who knows more. Glad you're finding some good cross-training to do!

One of the things I have heard repeatedly (online & from my physical therapist) is that it's okay to run when you have ITBS if it's NOT hurting. It's not the type of injury that needs to be completely rested. A lot of people can run for a little while before it starts really hurting. But once that actual PAIN sets in, it's time to stop your run and give it a rest.
 
Great, I really appreciate

Great, I really appreciate hearing that. I have been keeping off it thinking that I'd just make the healing take longer. I have been curious about that though because it seems like a lot people treat it while still running. What you said is especially good to know for maintaining pads. A mile or two on rough terrain seems to be all I need to maintain or even build pads. Stoked to hear that I can get back out there!
 
Just wanted to give an

Just wanted to give an update. I did have a recurrence of my ITBS; I had to stop a run early last Monday. I knew I'd been feeling tightness in my piriformis (butt) and when I really seriously rolled it out, realized I hadn't been rolling as "deeply" as I needed. I spent all week rolling like a madwoman, and did my half marathon on Sunday! But I'd just advise--as you're getting the tightness rolled out, DON'T LET UP when you feel better. Keep doing deep, frequent rolling for several weeks to make sure it really stays loose!
 
Thanks for that Beth.  I'll

Thanks for that Beth. I'll keep that in mind. I have to admit to mounting frustration with mine. Been thinking that I want to focus more on the strengthening of my pelvis than I have. Maybe get some deep tissue work done too. Where I was stabbed in the groin by my surfboard is a tissue knot about the size of a nickel. It makes sense to me to work on the long term cure and I can't really figure out if foam rolling is that or not? Thoughts anyone?
 
Joshh--I think the rolling is

Joshh--I think the rolling is important for staying loose, but we didn't get this issue because we DIDN'T roll. I mean, a lot of people don't roll and don't get ITBS, right? So I'd say keep rolling (as I think it speeds recovery) but DEFINITELY focus on the strengthening and also on form. I'm going to continue doing the strengthening exercises my PT gave me. They're getting easier which must mean I'm getting stronger.

I'm also really getting more of the hang of keeping my pelvis aligned--that's a tough one for me. It's becoming easier for me to keep my hips forward during my runs. And just last week I realized that when I climb the stairs I tend to stick my butt out and push my upper body forward--terrible form! So I'm focusing on keeping that pelvis forward even on stairs. (My kids' rooms are up there and I'm going up those stairs a lot!!) I love rolling but I think you're right; we need to address the root cause, which I think was Jimmy's whole point when he gave his advice too.