I have recently started trainign again after a few months out. All was going well but I think I got too enthusiastic and have over done it.
I had pain on the lower left side of my left thigh after a run a few weeks ago. I rested up but then the pain returned after an easy run every time I put my left leg down it would hurt.
So what now? I googled it and I think it sounds like ITBS, does that sound right? Each tme I run is it going to flair up again? Im so disspapinted and feeling really annoyed with myself.
What can I do to overcome this and get back on my feet?
I would be really greatful for any advice on this. Thanks in advance.
I am not medically trained, but I have suffered from ITB problems. There are two aspect to getting better: treatment, and prevention of reoccurance.
The best treatment is to get a sports massage or two. If it is really bad then a physio might be able to help, but generally a massage will be good enough. This will confirm whether it is your ITB, or something else and will help reduce tightness in the muscles and increase blood flow so that you recover quicker.
If you can't afford to pay for treatment then get a foam roller. Basically you place it under your ITB and use your body weight to apply pressure, so you are self-massaging. It's not as effective as a professional, but it better than nothing. Have a look for You Tube clips on how to do it, and make sure you massage the whole length of the ITB and not just the area that hurts. It also wouldn't harm to use it on the other leg muscles too as often you get secondary tightness.
You can also help yourself by applying heat to the area.
Once you are treating the problem you need to look into why it is occurring so that it doesn't come back. Strethcing is the obvious thing that you can do yourself. Have a look on the internet for some ideas of how to stretch out your ITB.
It can also be caused by wearing the wrong shoes, having a poor running style, something else in your lifestyle that agrevates it (running might just be the straw that breaks the camels back), muscle imbalances or a skeletal misalignment.
You're always better than those who didn't try
I suffered badly after FLM 07 and tried all sorts to clear it. Physio, massage, heat etc, even acupuncture. In the end it was sorted by good old orthotics. Lot sof stretching and as Caz says, self massage with a foam roller (I used a rolling pin wrapped in a towel) all helped as well.
Thanks for the replies. I am going to book myself in with the pyhsio and hopefully confirm ITBS and try and loosen things up.
I have bought new runners so hopefully that will help too.
Does anyone know of a cheap place for a foam roller? (or a rolling pin!) Are there any good websites? Also, are those hand held ball ones any good (because i can probably use that on my calves too!)
I am due to run in the mothers day classic in a week so hopefully I can manage that without making things worse!
Footnote did a great blog post on ITBS, check it out
Thanks Ross_M, that was really interesting.
I have just got back from the physio and it was the most painful treatment I have ever had. My eyes were watering and I was a wimp!
Will definately be tryig the stretches. Fingers crossed!
That sounds horrible! Good on you for persevering though! I suppose it's a case of no pain, no gain right?
Live, love, laugh
Not sure if this helps but I suffered with ITB after a half marathon on 25th March. It was so painful and frustrating as I'd been running all last year without any injuries. After having physio and seeing no improvement, when to chiropractor and turns out it was my new running shoes I'd been using since Jan/Feb. I'd changed from Saucony to Brooks but am now back with Saucony and no pain!
I'd get either your running gait analysed or check your trainers. I wouldn't have thought they'd made much difference but they did.
All the best
Funny you should mention trainers. The physio took one look and laughed (they were 18mths old!) I went to the running centre in Perth who analysed my gait and the recommended Saucony trainers. Im glad you got to the bottom of what was causing it, Like you said, its so frustrating!
So, since learning a few new stretches and cutting my mileage back things seem to be improving.
I ran the mothers day classic and the HBF fun run (both 4k) and seem to be much much better. My hopes of training for a half marathon in August are probably not realistic, but I will be training (carefully) for the 12k City to Surf instead!
Good luck with your training. The City to Surf should be fantastic. Bet you're loving your new trainers
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