Tuesday, May 17, 2011

I hate my IT band

Today was one of those days.  Got up.. ate a good breakfast.
(cottage cheese with cinnamon)

  Got my kids to school. 

 Went and stocked up on things and Sams Club.

  Then headed out for a run.  Was suppose to go 10 miles.  My legs were tired from the 21 miles I did on Saturday.  I kept telling myself go slow... it will be ok.  At about mile 3 I could tell my IT band was tight.  My knee was feeling some pressure.  Stopped at mile 5 to have a Gu and stretch.  Then right at mile 8 I had to stop at a light.  As soon as I got the OK to cross my knee was so tight I had to hop across the street on one foot.  It was so EMBARRASSING!!  It was at a very busy intersection. Luckily I was very close to a gas station were I limped to and to wait for a ride.  The rest of the day I spent on the foam roller.

I need some help!  I will not let this get me.  I need to figure out how to fix it so that I can start running pain free and have a good marathon.  Any suggestions??  Please let me know what has worked for you!



  1. Oh gosh. Sorry about the IT. That EXACT thing happened to me. Needed a ride home and all.
    Do the RICE and foam roll like it's your job. I didn't run for 2 weeks then tried to and mild pain came back at two miles so I rested it 2 more weeks. Then, when I went back to running I wore a Cho-Pat IT strap and that helped a LOT.
    Crap you've got Grandma's coming up??

  2. Ouch! I hope you feel better soon!

    I haven't had IT issues but from friends that have, it seems foam-rolling and rest has worked best for them?

  3. I'm so sorry to hear about your IT band! I have some problems with mine, too (strangely, it bothers me on the bike more than the run). I finally broke down and saw the Dr., and she sent me to the physical therapist. I had never been to a PT before and was kind of skeptical (I kind of imagined it as just a lot of stretching and stuff), but I actually was pretty impressed, at least with the one lady I worked with.

    She examined me first, and told me that my left leg was longer than my right (which I actually already knew), but also how that affected my running gait...making my right hip drop, angling my knee in, and putting more stress on my IT band. She suggested adding an extra insert in my right shoe to even me out, and showed me some ways to stretch it, and some exercises to do to strengthen the inside of my quad, which I guess is the muscle that needs to be stronger to counter the stress put on the IT band. It's helped a lot!

    Have you tried going to a PT? Let me know if you want me to try and explain more about the IT band stretches and exercises. Feel free to shoot me an email! (untilyoutri(at)gmail(dot)com). Good luck with your marathon and your sprint tri!!:)

  4. Oh my gosh, I know exactly how you feel, I have been having issues on and off with my knees since my half marathon and I plan on getting a foam roller because I know it will help tremendously. Keep stretching it out, hopefully it's not anything major. I have looked up my symptoms and pretty much it's just runner's knee, no real solution other than to stretch and watch your form.

  5. Last year when I was training for a half my IT band was the bane of my existence. On a long run about three weeks before the race I sat down on the side of the trail and cried, and then made Burke back and pick me up. Anyway, I went to PT. I thought that I was going to have to quit, but he told me that I would be in some pain, but I could do it. I would go and see him before my long run and he would so some crazy stretches on me that were more than I could do on a foam roller myself. It hurt like a mother, but definitely loosened me up. I wasn't pain free, but I got through it.

  6. So I wrote this really long comment, but it disappeared of course. On a basic recap. I feel you and am feeling the exact same way today as I continually get up from my desk to stretch and ice and stretch and ice. And that is my major suggestion as well as the "stick" as opposed to the foam roller.

    I am all over the PT idea. My PT has given me some great exercises with the elliptical and stairmaster that flush it out. One stairmaster one in particular that i am happy to share. I typed it all out, but it is long and got deleted and now i am lazy (sorry) so if you are interested let me know and i can explain..

    I am wondering what the IT band strap is?

  7. That totally stinks! I hope you feel better soon. I haven't had IT problems but whenever my knee starts acting up I like to ice it and rest it. I usually don't do x-training (because I hate it) but just take a day off or two from running.

  8. My best friend, Leslie, has been dealing with IT issues (and they have gotten better), check her out:

  9. awww oh no! I wish I had some good tips! Just mucho stretching and that foam roller of yours is all i've got! <3 Hope you kick your IT-bands butt! haha ;)

    So glad you found me! Nice to meet you Heather! <3

    Jenn @ Peas & Crayons

  10. Eeek, sorry about your IT band!! I have a foam roller--works wonderssss!!


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