shaggs2riches - 21-4-2012 at 08:31 PM
I have had a bit of pain in my legs the past couple days and went searching around to see what it is. From digging around I believe the pain is coming
from my Iliotibial Band. On the outside of my left leg just above the knee it is very tender. It is making my leg feel like I am holding my leg in a
straight locked position. Since I started mountain boarding again and have been climbing a lot of stairs at work, I first thought they were just sore
from that. I started stretching and noticed my left leg was really stiff. One of the things I was doing was touching my toes and then slowly twisting
to the side to touch either one of my heels. Maybe I over stretched it???? The spot that is most tender, feels like a tendon almost when you rub it.
The other leg I have to dig quite deep to find the same tendon thingy. Gonna take it easy for a few days at work, if it continues I'm gonna make a
doctors appointment. Also did I mention that this same knee has a pinching feeling when I step up a step.
kitedelight - 21-4-2012 at 09:16 PM
that's a toughy to isolate...easiest way is to get a foam roller and roll it out. If you get one, just avoid rolling 3" towards any joint to avoid
overstretching the tendons.
http://www.youtube.com/watch?v=c9aJtO0VCqw
You could try these as well...http://runningtimes.com/Article.aspx?ArticleID=6099&PageNum=1
Feyd - 22-4-2012 at 04:22 AM
IT bands suck. I get it in both knees if I over do it in the winter. Stretching, massage, NSAIDS, ice and soaking in a hot tub get me through.
Suck up a lot of time if it gets bad.
Drewculous - 22-4-2012 at 06:33 AM
a gal at the gym told me about the foam roller! She said it kills, but it works!
hondamon - 22-4-2012 at 09:11 AM
Ive had IT band issues on a couple of occasions. There are some specific stretches you can do, as well as strength training to get rid of it. Once I
did the proper stretches and exercises, it was gone in a couple weeks. The main thing you need to think about is stretching and strengthening the
muscles that use the IT band. This is primarily your abductors, or the muscles that raise your legs outward. One stretch that works well is this:
stand on your good leg and bring your bad leg behind and past the good leg a couple feet. With your good leg slightly bent and your bad leg straight,
bend your torso toward your bad leg to stretch out the IT band. If you do a search, im sure you can find diagrams to help show you what to do. Then of
course the other stretches for quads and hams are important as well as some pretty basic strength exercises. The reason for IT band pain is that the
band rubs the end of the femur, and for some reason tight and weaker bands cause this. IT band,pain sucks and can be really debilitating and
frustrating! Good luck!
tridude - 22-4-2012 at 10:13 AM
Feyd hit the nail.....................ice massage followed by more ice massage.....styrofoam or paper cup, freeze.\, and
peel....................uphill works outs add additional stress to the IT and sounds to be your source as well.....................I ran the 1982
Marine Corps Marathon with IT to qualify for Boston in Apr '83.................ran a 2:35 to qualify popping mortin along the way.............took
about 2 months longer to heal than it should have.....................if you have pool access deep water running and lap swimming are a great sub till
your healed and will accelerate your healing process......................good luck mi amigo.................
Feyd - 22-4-2012 at 04:17 PM
I.T. bands just plain suck. Sometimes they get all fired up and I don't even know why.
Honda has a good point about strengthening. A lot of these types of injuries can be avoided with proper strengthening AND STRETCHING. Especially as
we get older.
I hate stretching. I'm too stupid most of the time and forgoe it. Then I get injured and end up stretching a lot as part of the healing process.
Someday I'll learn.:dunno:
shaggs2riches - 13-5-2012 at 11:18 AM
I had an appointment with a neuromuscular therapist. I have a forward tilted pelvis. Probably had it for a long time as all the muscles and tendons
are quite tight. This is throwing my entire posture out by 3/4 of an inch. I began the therapy which will involve a session every 5 days in the
beginning and proceed for upwards to 2-3 years. The sessions will get further and further apart as I get better. Basically from his measurements I
have been walking and standing with an exaggerated arched back and sticking my ass out looking like a very pregnant woman. This is putting a lot of
strain in my lower back and hips thus limiting my flexibility and straining the other muscles in my legs. Hopefully my work benefits cover it all at
$50 a session though.
kitedelight - 14-5-2012 at 07:07 PM
"Basically from his measurements I have been walking and standing with an exaggerated arched back and sticking my ass out looking like a very pregnant
woman"
haha, you're not the only one...have a good look around next time you are at the grocery store or something, and even then, if they aren't, then look
at their neck, it's probably leaning forward too much. But, ya, good for you for dealing with it...and it will probably will take a while to correct.
geokite - 15-5-2012 at 04:37 PM
My IT band flares up when hiking downhill, with trekking poles especially. Hiking down from Mt. San Gorgonio in socal really makes it hurt, no matter
what I do.