IT BAND SYNDROME

R

Ro47

Member
Hi,

Accidentally posted message in Cathe instead of Open. I was wondering if anyone has expereinced IT Band Syndrome and/or tight hip flexors. Have been going to Physical therapy for months with some relief. If so what types of exercises have you been able to do to keep in shape and has anyone helped in your recovery (doctors, etc). Any suggestions would be appreciated.
 
A foam roller is a great way to stretch the leg muscles. www.fitnessfix.ca has three DVD's that each have a good (the same) 15-minute foam roller workout on them. Just rolling over the roller from one joint to another (but never over the joint) can help break up trigger points and relax the muscle. It can work on the IT band (which can feel pretty bad at first, but if you find a sore spot, stop on it and let the body sink into the roller), and on the hip flexors. You ight ask your PT to show you some of the moves (they should have some foam rollers around), then buy your own roller and do the exercises at home.

Also, doing a hip flexor stretch at the end of every workout can help.

Massage would be another option (foam roller myofascial release is actually a type of self massage).
 
I saw a foam roller stretch dvd in the collage catalog. I thought it was just another silly fad. I have respect for your opinion so to see you post that it is effective makes me want to try it.

How is it different or better than regular stretching or yoga?

Thanks,

Teals
 
>How is it different or better than regular stretching or
>yoga?

It's more like massage, in that you don't actively stretch, but allow the roller to stretch you, and find any trigger points (points of muscular tension that, when pressure is applied to them, release and allow the muscle fibers to relax).

It does take some getting used to, especially if you have a lot of trigger points. It doesn't feel 'good': much the same way that a deep sports massage can feel not-so-good while it's happening, but lead to feeling so much better afterwards.

If you're thinking of the Kelli Roberts foam roller workout in Collage, it's pretty good. She does the basic moves, but is not as thorough on the legs as the Fitness Fix workout (which is the best of its kind that I've seen so far!). She also omits an entire IT band segment on one side, and moans with pleasure throughout the workout (a bit distracting, so say the least).
 
I had to completely stop biking and running for awhile, which was so hard for me to do...but the ITB Syndrome ended!! Stretching and icing were the best things for me to do...but, you really need to stop the activity that is causing it. I am back to both running and biking, just with more rest days and less mileage. GOOD LUCK!!! I am so sorry you are going through it!!
 
Hi Ro47...you have gotten some good advice. I have had ITB Syndrome a few times as a runner. My massage therapist said massaging the side of the thigh is the best massage for ITB. Check out this link for info and look at the picture of the girl using the foam roller on her outer thigh as she is lying down. http://www.anaerobic.net/runnersguide.html I do exactly this one but my bottom leg is a bit straighter, and I just roll up and down my thigh never hitting the knee. I got my foam roller at Target for about $23. The DVD does show this exercise...HTH...:)
 
Another thumbs up for the foam roller!! It is really effective. I went to therapy after dealing w/ IT band (injured it during a marathon last year). They had me use the foam roller & I had an ultrasound done on the band. I kept using the foam roller & was not able to run for about 3 months to let it heal. It takes time, but it will heal. Icing is very helpful also.

Here's where I got my foam roller http://www.performbetter.com/detail.aspx_Q_ID_E_4918_A_rnd_E_49 (I got the 3' long, 6" long one) & it comes w/ an instruction manual.

As for keeping in shape, while I was unable to run or bike I was still able to do Cathe's step, elliptical, and swimming. Plus I added in more weights.

Good luck!!
 
What is IT band syndrome. Mine is tight, but that's it. I'm sure I don't have an official "syndrome" yet, but I'm wondering how the syndrome develops. I did see a PT who wasn't overly concerned with my tightness. Told me that getting my DH to do some deep tissue massage was what I needed at the moment. :) Fortunately, I'm happy to oblige. She didn't say, "well, if this doesn't get better, you might get IT band syndrome" so now I'm wondering, what is that?

Thanks,
Laura
 
OK. Nevermind. I just looked up Carole's link, and it has tons of info . .. much more than just a picture of a stretch. Thanks!

Laura
 
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