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Runners Injury ITBS (Iliotibial Band Syndrome) Inflammation Increasing

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  • Runners Injury ITBS (Iliotibial Band Syndrome) Inflammation Increasing

    Back in 2003 I over-trained, ran a marathon through injury and caused a (now life-long according to some doctors) chronic ITBS syndrome. For those unfamilier, it is basically inflammation of a tendon that runs from your hip to your knee on the side of your leg (it stabilizes your knee) and is a common issue in runners with naturally tight tendons. Throughout the years of PT and pain control methods, I get inflammation in my leg almost every time I do something active. I always end up having to ice and do a "foam roll" session (physical therapy) to reduce pain levels.

    I have now been on the primal blueprint for 30 days. I was hoping the blueprint would help REDUCE inflammation. Unfortunately, it has INCREASED substantially. I have not increased my training. In fact, I decreased allowing my body time to adjust to the primal blueprint.

    Why did my inflammation increase?

    Any thoughts on how I can get rid of this inflammation after all these years? I do not want to take any drugs or pop any pills.

    Thanks in advance for your help!

  • #2
    Just to clarify, are you just saying that your daily level of pain has increased or do have other inflammatory symptoms? Just curious. Interested to see any answers others can provide.

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    • #3
      Originally posted by SlowPoke2320 View Post
      Just to clarify, are you just saying that your daily level of pain has increased or do have other inflammatory symptoms? Just curious. Interested to see any answers others can provide.
      My daily level of pain has increased, even though my activity level decreased.

      Comment


      • #4
        I too had IT band issues during my first marathon (was not eating primal then) and yoga cured me. I know that's not the answer to your question regarding inflammation but I would strongly(!) encourage that you work in one to two hours of yoga a week.


        Darlena

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        • #5
          I was a cross country runner and 400/800 runner in high school and had itbs the entire time. Terrible, worst pain ever, back and gone, most annoying thing in the world.

          Barefoot with vibrams and all barefoot solved it like it was nothing.
          I tried another 1/2 marathon earlier this year, but decided to wear shoes because I wasn't familiar with the trails - within 4 miles I was in so much pain that I took my shoes off. I ran the last 7 miles barefoot in rocky mountains. The second I took them off and tried to run the pain went from an 8 to a 2.


          Barefoot, barefoot, barefoot, especially for problems that involve bands and joints as they are most affected by the off-balancing of wearing shoes.

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          • #6
            I've had ITBS twice, both legs...1st bout came from running fast and on a track , second bout came from SI joint instability. The 2nd bout took awhile to recover from ( 6+ months) I just finished the Ragnar Relay D.C. (201.5 miles with a 6 man team) with no issues. Core and lowerbody strength training is what has helped me the most. I also agree with YumYamRunRam though. Barefoot will help tremendously. It fine tunes your running technique. If you decide on minimalist running though, take it slow. Work up your mileage.

            One thing that really helped the acute symptoms of my ITBS wa the "Graston Technique". Google it. It looks like witch doctory but it was a blessing.

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            • #7
              Originally posted by YumYamRunRam View Post
              I was a cross country runner and 400/800 runner in high school and had itbs the entire time. Terrible, worst pain ever, back and gone, most annoying thing in the world.

              Barefoot with vibrams and all barefoot solved it like it was nothing.
              I tried another 1/2 marathon earlier this year, but decided to wear shoes because I wasn't familiar with the trails - within 4 miles I was in so much pain that I took my shoes off. I ran the last 7 miles barefoot in rocky mountains. The second I took them off and tried to run the pain went from an 8 to a 2.


              Barefoot, barefoot, barefoot, especially for problems that involve bands and joints as they are most affected by the off-balancing of wearing shoes.
              I had always thought going barefoot would make it worse, since doctors would say avoid rough surfaces. I will try this out and reply with results!

              Comment


              • #8
                Originally posted by SeanC View Post
                I've had ITBS twice, both legs...1st bout came from running fast and on a track , second bout came from SI joint instability. The 2nd bout took awhile to recover from ( 6+ months) I just finished the Ragnar Relay D.C. (201.5 miles with a 6 man team) with no issues. Core and lowerbody strength training is what has helped me the most. I also agree with YumYamRunRam though. Barefoot will help tremendously. It fine tunes your running technique. If you decide on minimalist running though, take it slow. Work up your mileage.

                One thing that really helped the acute symptoms of my ITBS wa the "Graston Technique". Google it. It looks like witch doctory but it was a blessing.

                I will definitely look up this technique. Much thanks for the feedback! (As a side note my name is also Sean and my last name starts with C... crazy!)

                Comment


                • #9
                  Originally posted by profdjj View Post
                  I too had IT band issues during my first marathon (was not eating primal then) and yoga cured me. I know that's not the answer to your question regarding inflammation but I would strongly(!) encourage that you work in one to two hours of yoga a week.


                  Darlena
                  Yoga does make it feel better temporarily. Perhaps if I keep up a yoga routine it will help in the long term. Thanks!

                  Comment


                  • #10
                    Yoga is something that should be done routinely (like all exercise) or there's no point in doing it. I enjoy yoga for the strength, flexibility, and balance as well as the calming effect of the deep breathing. It's diametrically opposed to running so, for me, the combination of running and yoga is perfect. And, it will cure all running issues, I promise!

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                    • #11
                      I'm a barefoot runner for over 5 years now ...no IT band trouble during that time....Its muscle imbalance trouble that needs corrected....barefoot/midfoot running can cure this but that maybe a huge change in your running style you have now. Hip/glute muscle exercise workouts is what you need right now till you sort out your your running form issues. Get a foam roller if you do not have one now ...the black foam is firmer and will last longer. Roll your side upper leg at least once a day a day...bla bla bla..

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                      • #12
                        I agree foam roller! Learn a good ITB stretch, when you stretch make sure to hold the stretch for 30 seconds and repeat 3-5 times. Also focus on stretching your piriformis, hamstrings and gastroc/soleus (upper/lower calf)

                        I also think that barefoot running might help. I don't do it, but am seriously thinking of getting a pair of VFF or Runamocs. I have a lot of lateral knee pain from a torn LCL.

                        There is research out there somewhere that shows that running shoes put up to 25-30% more torque on the knee and additional torque on the hips compared to barefoot running.
                        Meghan

                        My MDA journal

                        Primal Ponderings- my blog- finally added some food pron :P

                        And best of all my Body Fat Makeover!!

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                        • #13
                          To the Op , I've noticed a difference in my run recovery since I started transitioning to Primal, I get a more sore muscles than before. I do not know why for sure but think its due to less carbs, I had a really carb heavy diet before gradually switching over to Primal. I'm about 3/4 of the way switched over. I'm still running about 20 miles a week with some beginner strength workouts which is a light run mileage for me. I'm sticking it out for awhile to see where this takes me, hoping the soreness goes away within a few weeks when I'm fully primal diet soon.

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                          • #14
                            It is so difficult for me to wrap my head around this, especially for someone like myself who has feet problems like I do (flat feet....like a pancake, overpronation, bunions....removed though, orthotics). I recently went through knee PT for my knee caps being out of alignment (weak inner knee + tight IT band = pulling out of alignment) for 6 weeks and while I still have my good and bad days, I still have to be very careful with my knees and generally have to ice after an intense workout. I'm beginning to think it's tendonitis and I'm just going to to have to suck it up. Oh, and I forgot to mention how I hate getting my feet dirty too.

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                            • #15
                              Originally posted by rockrunner View Post
                              I'm a barefoot runner for over 5 years now ...no IT band trouble during that time....Its muscle imbalance trouble that needs corrected....barefoot/midfoot running can cure this but that maybe a huge change in your running style you have now. Hip/glute muscle exercise workouts is what you need right now till you sort out your your running form issues. Get a foam roller if you do not have one now ...the black foam is firmer and will last longer. Roll your side upper leg at least once a day a day...bla bla bla..
                              I think I will look into the barefoot running. Unfortunately, I live in Chicago and can only run barefoot 4-6 months out of the year... and cool weather is approaching quickly. Based on your feedback and others, I plan to incorporate daily foam rolling, yoga and more hip/glute strength conditioning. I also plan to continue primal eating for at least 3 months before I look into adjustments in diet.

                              Thanks for the feedback!

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