ITBS - anyone have experience with this?

[Daisy_Girl]

I think I have a form of ITBS. I have ALWAYS had tight piriformis and hip flexor muscles. And apparently, NOT stretching isn't helping much, lol. I have been suffering from some knee pain (left side, lateral) over the last few months. I did some research, and ITBS can cause this kind of pain.

I need to start stretching more .... anyone have experience with ITBS or know what can help it?

I am thinking about using my foam roller on my left IT Band ......

 

[Sassy69]

For ref: ITBS - iliotibial band syndrome - http://en.wikipedia.org/wiki/Iliotibial_Band_Syndrome

You might start by seeing a chiro about it? I actually have a pretty good chiro place and between them & my massage therapist they've talked about tight IT band, etc. My orthpaedic guy mentioned that could be a source of issue for my knees too (bursitis). I've had a ridiculously tight IT band as a result of my rotated pelvis issue 3 yrs ago, so it very easily could've contributed to the culmination of the knee problems. But not sure if I'd explicitly say my issue is ITBS. I've never been a runner so its not from that.

But I guess I am suggesting get someone to give you some more input vs self-diagnosis. Chiros are relatively cheap -- but then I've been seeing mine & she knows me instead of having to start w/ a new one and go thru their usual initial meeting protocol -- but at least to get some opinion to start with.

 

[Sassy69]

For ref: ITBS - iliotibial band syndrome - http://en.wikipedia.org/wiki/Iliotibial_Band_Syndrome

You might start by seeing a chiro about it? I actually have a pretty good chiro place and between them & my massage therapist they've talked about tight IT band, etc. My orthpaedic guy mentioned that could be a source of issue for my knees too (bursitis). I've had a ridiculously tight IT band as a result of my rotated pelvis issue 3 yrs ago, so it very easily could've contributed to the culmination of the knee problems. But not sure if I'd explicitly say my issue is ITBS. I've never been a runner so its not from that.

But I guess I am suggesting get someone to give you some more input vs self-diagnosis. Chiros are relatively cheap -- but then I've been seeing mine & she knows me instead of having to start w/ a new one and go thru their usual initial meeting protocol -- but at least to get some opinion to start with.

... as she self-diagnoses...


I just bought a foam roller too -- I'd go after it w/ that for sure!

 

[Daisy_Girl]

lmao at Sass. I know what you mean about self-diagnosing. I hate to do that .... but I like to think I know my body pretty well and with the internet - it is so easy to research things, ya know?

I didn't think it was ITBS until this weekend - did some playing around on a running site, and came across someone's post about the SAME "symptoms" I have been having, so I started looking more into it. It seems suspiciously like what I have. I'll talk to my doctor and see what he thinks.

 

[claire]

I use the foam roller and tennis ball before every workout. It works great. I even talked a couple of the powerlifters at my gym to use it. Both had IT Band problems that were hurting their deadlifts. Here is a link to a good article on the foam roller.

http://www.t-nation.com/readTopic.do?id=475832

 

[The Shadow]

..never mind


I'm tired...I thought this was about a stomach issue

lol

 

[Daisy_Girl]

LMAO S - I was wondering how long it would be until someone typed a whole detailed post about IBS instead.

 

[Sassy69]

LMAO S - I was wondering how long it would be until someone typed a whole detailed post about IBS instead.

That's exactly why I put in the link to explain it -- didn't really want to read about that particular topic at the moment....

 

[Gymgurl]

Talt to your Dr. The pain can run from your hip flexor area to under your knee I believe. Sports Massage is good to help relieve the pain and tightness.....

 

[billfred]

My wife and I have both suffered this - especially when picking up the miles when running.

Foam roller is great. Deep tissue massage is a must as well. Especially if you can find someone who knows how to work directly on that area (running a thumb deep in the tissue from the knee to the hip on the side of the leg)

Nothing knew there ... but one of the easiest things to do is to stretch the ITB always while you are sitting down (watching tv, movie, or riding in a car). While sitting in a chair, just put lay like your right ankle across your left knee and then press down gently on your right knee. It is a great stretch and you can do it any time. You will be amazed at how quickly you loosen that area up.

 

[ck2006]

..never mind


I'm tired...I thought this was about a stomach issue

lol

same LOL

 

[Daisy_Girl]

Foam roller is great.

Been using the roller the last few days - felt a difference overnight. I spend 5 min in the AM and PM really working on my left hip/glute. HUGE difference almost immediately. I then take about another 5 min and roll my other side, hamstrings and back. EVERYONE who works out should have a roller.

but one of the easiest things to do is to stretch the ITB always while you are sitting down (watching tv, movie, or riding in a car). While sitting in a chair, just put lay like your right ankle across your left knee and then press down gently on your right knee. It is a great stretch and you can do it any time. You will be amazed at how quickly you loosen that area up.

I do this ALL THE TIME. And it never helps. I try to stretch out my Piriformis everyday - and I feel it stretch, but never loosens up. I have crazy tight piriformis muscles, always have. Roller is the answer for me.

 

[que_66]

I don't know that I have an ITBS issue but I've always had a really tight left hip and as I've gotten older the time and effort that it takes to get it loosened up has increased.

Recently the tightness in my left hip and left leg has become an issue. Those parts refuse to loosen up. Pilates, yoga and stretching exercises targeted specifically for this area haven't been working so I bought a foam roller today and when I used it I thought I was going to cry.

Thank you for posting this thread & thank you to everyone whose responded - I've learned about ITBS and also about the benefits of rolling.

 

[Sassy69]

The amazing thing about those foam rollers = about $20 - does the same & hurts the same (!!!!) as a deep tissue massage by a masochistic sports physical therapist who does massage on the weekends. The roller must be doign something right.... !

 

[claire]

The amazing thing about those foam rollers = about $20 - does the same & hurts the same (!!!!) as a deep tissue massage by a masochistic sports physical therapist who does massage on the weekends. The roller must be doign something right.... !

A friend of mine gets a message every couple of months. She started using the foam roller. The last time she went to her massage therapist, he asked what she was doing differently because her tissue had improved. He was impressed at the improvements from the foam roller.

 

[caligirl]

I think I have a form of ITBS. I have ALWAYS had tight piriformis and hip flexor muscles. And apparently, NOT stretching isn't helping much, lol. I have been suffering from some knee pain (left side, lateral) over the last few months. I did some research, and ITBS can cause this kind of pain.

I need to start stretching more .... anyone have experience with ITBS or know what can help it?

I am thinking about using my foam roller on my left IT Band ......

pilates done correctly and consistantly, will help to eventually rid you of the problem completely.

 

[nsashbl01]

In addition to the Foam Roller that Sassy spoke of, I have done some ART, (Active Release Therapy). I know a chiro that does it. It's painfull but works.....

 

[SgtSlaughter]

I've had major tightness issues all over including: spinal erectors, hips and everything else around the area... specifically the major issue being loardisis (sp?!) which is pretty much gone and been corrected.

ask me specific questions via PM if you'd like.

Chiro and deep tissues along with stretching a few times a day...EVERY day has worked wonders.

exrx.com has great streching moves on it

t-nation.com is another excellent resource

 

[SgtSlaughter]

In addition to the Foam Roller that Sassy spoke of, I have done some ART, (Active Release Therapy). I know a chiro that does it. It's painfull but works.....

rolling is awesome

Use PVC if you want to feel pain

ART... I have pictures of ice bags over my shoulder when i had that done, lol.

It works wonders... but it's very painful after. Have ice packs prepared in advanced.