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stevejudge
Jun 11, 2003, 7:54 PM
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Registered: Jun 9, 2003
Posts: 13
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Hey,
Has anyone ever injured their IT Band? It's taking forever to heal. Any good resources for info on future prevention (stretching etc.).
Thanks,
Steve Judge
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taorock
Jun 11, 2003, 8:40 PM
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Registered: Aug 14, 2002
Posts: 126
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Aside from therapy like you received (gleaned from the knee thread) I would suggest checking out the "theracane" at:
http://www.theracane.com/
I use one when my IT Band is sore (likely because gluteus maximus is in need of attention). In the picture from the above site, check out the two parallel projections with knobs. With the cane lying across your thighs (while sitting) the two projections contact the IT bands of each leg. Pushing outward with your legs then applies pressure to the band and you can get fairly effective self applied massage and releases. I've even used it driving down the road.
BTW, another effective self applied treatment for a sore back is a tennis ball. Place it beside the spine near a tender spot (or up next to the shoulder blade) while sitting in a firm chair, lean back and apply pressure. Go easy till you get a feel for it.
B
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sid_rock
Jun 11, 2003, 9:01 PM
Post #3 of 3
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Registered: Feb 28, 2003
Posts: 516
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Steve,
I was diagnosed with IT band syndrome last November, caused by excessive running. For many people appropriate stretching or/and finding the right shoe seems to alleviate the symptoms. Unfortunately, it did not for me, and I have had to drastically reduce my milage and do lower-impact exercises like biking and swimming instead of running.
Best of luck,
Sid
Here are some resources on IT band:
http://www.csuchico.edu/phed/atc/Projects/ITband/ITBFS.html
http://www.webgate.net/~welchiro/inj-itb.html
http://www.efit.com/servlet/article/running/4566.html
http://www.time-to-run.com/injuries/thebig5/itb.htm
http://www.nismat.org/ptcor/itb_stretch/
http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm
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