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Health & Exercise
IT Band....
Hi,
I am mostly just a lurker, but before pregnancy I ran every day, now I am getting back into it, and my knee has been hurting after running, I can run for 6-8 miles and then when I stop and walk it hurts. Anyone have IT band issues? or pain like that?
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Re: IT Band....
I second the foam roller. Did wonders on my IT band pains. Hurts like hell while you're rolling over it (I would put all my body weight on it and roll over it on the side of my hips/upper thighs) but it really will help over time, assuming that's your problem.
I had chronic knee issues pre-pregnancy (bursitis, tendonitis, ITB and TFL were both so tight my knee was ready to dislocate at any given time) and had to see a physical therapist twice a week for 6 months.... after which I was still in some kind of pain on a daily basis. Just keep in mind it might not only be your IT band, my hip flexors were part of the cause but that's because it's all linked. Regular use of a foam roller will definitely help but you might also want to get a long heat pack, place it over your hip/IT band/knee for 10 mins in the evening and then try rubbing it out (or ask someone, maybe your partner to massage the area for you). Many people recommend ice packs but heat is a great remedy as well, it helps to soften out the muscle/tissue and circulate the blood making massage more effective than just rubbing out the sore muscle without any heat prep.
Also, not sure if you've tried yoga but it has helped me a lot. As I mentioned, I experienced pain on a daily basis but after doing yoga, I am a lot more limber, my joints feel well oiled, my range of motion is significantly better and my alignment has improved tremendously (and I used to be a dancer so it says alot!). If you are interested in trying it out, I would highly recommend starting out with Hatha or Iyengar, these two flows will give you a really solid foundation so you build on your practice if you want to take it further in the future (Hatha is also probably the best flow to start with prenatally).
Good luck!
Thanks for that! I run in Merrell barefoots, so same as vibram pretty much! love them!
I've had it, my sister is an athletic trainer and here's what she gave me:
1. Avoid running hills and on crowned streets--or anywhere that is not totally flat. Run in the middle of the road if you have to.
2. Stretch!! Do these two stretches:
https://www.howtostretch.com/iliotibi.htm (do the "IT Band stretch from the Push up position")
https://www.kneeguru.co.uk/html/gym/general/middle/itb_stretch.html (make sure the involved leg is closest to the wall. bend the involved knee slightly. jut the involved hip toward the wall. try varying the degree of your knee bend to feel it in different positions)
**Hold your stretches 1 minute, 2 times each, as often as you can thru out the day!!
3. ice for 15 minutes, 2x/day if you can.
4. This next thing really, really works, but it really hurts (in a good way), and is kind of hard to explain... Take an empty 2L bottle, fill with water, close tightly. Put the bottle on the ground. Lay with your involved hip on the bottle (so you are perpendicular to the floor). Allowing your body weight to press into the bottle, roll yourself up so the bottle rubs from your hip to your knee. It should hurt pretty badly. LIke a super hard massage. Roll yourself up and down, allowing the bottle to press into your lateral leg 10x. Try to do 2 sets. Try to do it twice a day. Once you do it once, you might already start to feel noticably looser.
Thank you! This is exactly what I have been doing, so glad to hear it reaffirmed! I have been using a foam roller for the water bottle portion... hurts like heck!