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IT Band - intermittent problems

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  • IT Band - intermittent problems

    Ever since I did a 480 mile cycling ride a number of years ago and chronic cycling cardio, I've had intermittent problems with my IT Bands (Iliotibial band - some info http://www.rice.edu/~jenky/sports/itband.v2.html)

    Most sites say to use drugs, etc. I'm not into that.

    I use VFF's for training, basically running/hiking/walking and basically what is happening, is when I tend to push myself a bit (adding jumps, hurdles, sprints) - it's like it seizes up and refuses to release staying flexed. When this happens, I have to rest/massage it for a few days before doing things again.

    I was curious if others had this problem and if they had any unique ways of dealing with it? I've tried a few different stretches, but wish I could figure out what makes it seize up and stay flexed.
    -mikewootini
    ==================================================
    While I am 100% primal, sometimes I change gears to Paleo.
    twitter feed * Wootini Gallery

  • #2
    Foam Roller. Get on the Friction spot, and roll obsessively on it. then roll on it some more. Hot Baths. Arnica Gel or Arnica Cream.

    Time. LOTS of time.

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    • #3
      Active Release Therapy.

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      • #4
        2nd the other recommendations.

        To those I'll add:

        1)sufficient magnesium...you're not likely getting enough
        2)sufficient potassium....not likely getting enough
        3)see krispin.com for magnesium and potassium links. i have a potassium doc below
        4)mark has some great hip release posts....i do similar exercises for my IT band



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        • #5
          back from the massage today, so feeling a ton better. I basically gave myself the week off from extended effort (no more than 30+ min walking, no running this week) and moved it to upper body workouts for the week (lifting heavy things).

          I checked out mark's potassium link - I think I'm eating all the things he talks about. I'm not only already eating 9/10 of those vegetables and fruits regularly, but I'm growing half of them. I've got zuchinni's coming out of my ears!

          Magnesium, well that's a different story. I researched what Krispin said -
          "The best food sources of magnesium are chocolate, nuts, seeds, and deep, dark, leafy greens"

          I eat a fair amount of nuts and drink a chia seed drink every few days. I eat leafy greens in season like dandelion, mustard greens, argula, collards, whichever is in season. Supposedly it says that should be enough.

          I don't really have the means to test my levels on this stuff, i guess a blood test would be the way to find out?

          I did some of the exercises Mark mentions in this post - http://www.marksdailyapple.com/how-t...-hip-mobility/ namely the throwing punch one - (have started a weekend boxing training session with some folks - lots of hip work!) I need to find a foam roller still. Suggestions on where to get them?
          -mikewootini
          ==================================================
          While I am 100% primal, sometimes I change gears to Paleo.
          twitter feed * Wootini Gallery

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          • #6
            This is mine. It hurts. But in a healing kind of way.
            The Primal Journey of Mr and Mrs Fist
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            • #7
              Acupuncture can also help if done properly..

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              • #8
                I use a Roller. My ITB was so tight I couldn't put socks on as my leg wouldn't bend properly.

                I use it everyday and I'm able to run on it fine.

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                • #9
                  Yoga

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                  • #10
                    Instead of a foam roller, use a short length of 4 to 6 inch diameter PVC. You can probably get some scrap for free from a plumber that does sewer lines. Or a hardware store will cut you a piece for a few bucks. It hurts so much that it'll make you cry until you get used to it, but it really works the kinks out better than the foam.

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                    • #11
                      I picked up a foam roller this week. I used it on my back too. OMG this thing is painful, it even left some bruising! Definitely feeling better though, I did a few short sprints at about 60% and then did my usual walkabout/runabout at a slower pace. Things seem ok for now - been working upper body in the meantime to keep me going.
                      -mikewootini
                      ==================================================
                      While I am 100% primal, sometimes I change gears to Paleo.
                      twitter feed * Wootini Gallery

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