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Thread: IT Band - intermittent problems

  1. #1
    Join Date
    Jun 2010
    Location
    Los Angeles, CA
    Posts
    177

    IT Band - intermittent problems

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    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.

  2. #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.

  3. #3
    Active Release Therapy.

  4. #4
    Join Date
    May 2010
    Location
    Atlanta
    Posts
    3,856
    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



    iherb referral code CIL457- $5 off first order


  5. #5
    Join Date
    Jun 2010
    Location
    Los Angeles, CA
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    177
    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?

  6. #6
    Join Date
    Jul 2010
    Location
    Cheshire, UK
    Posts
    1,713
    This is mine. It hurts. But in a healing kind of way.

  7. #7
    Join Date
    May 2010
    Location
    Ontario
    Posts
    529
    Acupuncture can also help if done properly..

  8. #8
    Join Date
    Jul 2010
    Posts
    25
    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.

  9. #9
    Join Date
    May 2010
    Location
    Dallas, TX
    Posts
    20
    Yoga

  10. #10
    Join Date
    Nov 2009
    Location
    Atlanta
    Posts
    278
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    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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