Foam rolling and massage gun helped for me. However, my IT band never really recovered until I lowered my mileage and focused on stretching
this post was submitted on 09 Jun 2023
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Yeah I'm trying the massage gun and lowering milage. I haven't run for 3 days. But I've done a bit of "aqua running". How long did it take after lowering your milage to be back to normal? It feels much better just walking around after the 3 days of no running. I can barely tell it's an issue. But worried what will happen if I try running again. My last proper long run before the marathon is meant to be Sunday. And what type of stretches did you do?
Never tried aqua running. It took about a week for my leg to feel better but at the time I was mostly playing soccer and not running as much. A friend shared this video with me and I found that the exercises really helped. Your mileage might vary however ;)
So... an update ... I backed way off training and did no running the week before the race. I finished the marathon with a PB and the knee felt ok for most of it. But could barely walk for 2 days after because of the itb. I tried an easy run 4 days after, but it was too painful. It's now 9 days after and I'll try again this afternoon for another easy run
congrats for your PB 🤗
on the ITB issue
I solved my problems about 10 years ago:
- moved to minimalist shoes (barefoot running eventually) that promoted a better running form and be more strong and stable.
transition took time and patience, so put ego aside and look at the long term.
In that time ITB stretching with this pose in a relaxed and mantained way helped me a lot to relieve pain and also be preventive
THE FIRST PICTURE WITH HER BACK IN THE GROUND
You know I don't need much of an excuse to try anything different so I might have to grab a pair of minimalist shoes to try when they're on sale. Not sure I want to pay full price without knowing if I'll like them. Do you reckon Altra is minimalist enough? What brands do you recommend?
I have been doing similar stretches but I wouldn't say consistently. I'll definitely give that one a go.
Altra are great, I have one pair to long road runs (over HM). Wide toe box, quite flexible, BUT also cushioned so, in my opinion, they may not give you feedback from your feet to automatically correct form. Merrell, Xero shoes, vivobarefoot... have good light, wide and flexible minimalist shoes.
BEFORE transitioning to minimalist shoes PLEASE read and inform about to do it in a progressive way, safely. I would recomend use minimalist shoes, not spend time in both worlds. Reduce your running distance/volume for some weeks to adapt and learn.
DO NOT OVERDO in the first days, your soleus and aquiles tendon could suffer if you run too much. It depends on your current running form though, so you may transition without issues.
If possible, spend time at home barefoot without socks and let your feet "awake", then go easy on short runs every other day and do some drills at home/work (calf raises, etc.) to strength your feet.
PLEASE, read and inform before proceed. GOOD LUCK!
I switched to zero drop shoes and never got ITBS again. But I do get other problems!
My best advice is foam roller, it makes minor issues just go away. Of course, for major issues one should see a professional.
I had ITB issues when I first started running. My right knee would suddenly become painful at about 4k every time. But it was definitely a conditioning thing for me, I carried on running and tried not to overdo it. Eventually it went away and has never returned. Doesn't really help you though I don't think.
For me it dissapears in a few weeks if I add some more fast running (1-3 minute intervals) or generally keep a good form. And some gentle tigh stretches every other day. Also, E3 Rehab and Athlean X https://youtu.be/qJ1mrNXXjSo https://youtu.be/1iODncOLJnk
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