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This is a great thread. I recently started running again and have never had this problem but I am glad to see I have so many options to relieve pain and discomfort by myself.
“You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. But the body is never tired if the mind is not tired.”
- George S. Patton, U.S. Army General, 1912 Olympian
This is my favorite quote EVER!
Well, all the tips seem to be helping. I ran 10 miles yesterday with some pain but nowhere near what I've had. I found a tensor bandage really helps along with some pain meds before I run. Thanks again for all your tips. I'm looking forward to completing the 1/2 on Oct. 17th.
"Add in some strength training for the gluteus medius muscle..."
DITTO to the above. Lots of strengthening on the side where the IT band is inflamed.
When it's time to die, let us not discover that we have never lived . . .
Henry David Thoreau
I had some minor hip pain a few months ago after runs of longer than 5 miles. I found some great IT Band stretching exercises here and on Youtube. I don't really know for sure if my hip pain was IT Band related, but after a week of stretching the pain was gone and has not returned since performing the stretches after every run.
I also have an IT band issue...
Ibuprofen does help relieve the swelling around the joints...
I use the kitchen rolling pin, but that ice bottle is a great idea.
LINK to video on IT band stretches.
"It's not how old you are, it's how you are old."
"I am still learning." Michelangelo
I also had IT band issues along with Piriformis (butt muscle), as all have said stretch, strengthen and cross train.
I agree with everyone, but have one last thing to add. Add in some strength training for the gluteus medius muscle...most things that have you moving laterally will target this muscle. My favorite exercise to get this area is to take a resistance band (the kind that has ankle straps works best), and I place it just above my ankles...then I step out to the side as wide as I can with my right leg and squat down, then use the left leg to step together and come back up to a standing position. I walk down the whole room, and then come back, using my left leg as the lead.
Leader, 10K Training SparkTeam
Co-Leader, The Beginners Running Club SparkTeam
Just breathe, let it go, and let the moment wash over you.
Don't stretch too much..it made mine worse, I limped through a marathon and then had to take 10 weeks off to let it heal. Work it out and strengthen your gluteus muscles...ALL 3!
5K - 29:54
4 Miles - 45:00
26.2 5:43:31 (shattered by 21 minutes!)
Upcoming registered races:
* San Diego Rock N Roll 13.1
*Make It By Midnight 13.1
*Savannah Rock N Roll 13.1
*Paint the Town 5K
*Space Coast 26.2
*Las Vegas Rock N Roll 13.1
Wow, you spark people are amazing! Thank you so much for your advice, I will try a combination of everyones suggestions and hope that I can still reach my goal in October. Thank you again everyone for your input.
TARAC- frozen 2 liter bottle.... that is an AWESOME idea! I am going to try that, thanks. my right side gives me fits.
RRCA Certified Adult Distance Running Coach
ACE Certified - Weight Management
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This happened to me with my first half - I ended up going into the race (since I already paid for it) with the mind set that I was going to walk it. After a few miles, I decided I could run and didn't do too badly considering - but it did take a long time for me to recover, so I'm not at all saying it was the right thing to do - just what I did :)
I did some research after that race and learned that weak hips can cause this... I started doing some hip flexor exercises with a band and have had no issues with my knee/it band since.
I'm not a dr and I don't play one on tv, but it is what worked for me!
Good Luck with what you decide!
"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31
Seattle RocknRoll Half Marathon June 26th 2:38:?
Disneyland Half Marathon Sept 5th 2:14:46
I had this problem during my last half and it can really be a nuisance. I totally agree with what all was already said. My only little extra tid bit would be if you do not have access to a foam roller you can use a frozen bottle of water and roll it up and down your outer thigh. My uncle is a Physical Therapist and he taught me this trick and it is absolutely amazing. I always make sure I stretch this area after every workout and if it feels extra tight I break out the water bottle.
Here is a few websites that I cam across that I hope you will find helpful! Good Luck!
Half-Marathon PR - 1:58
5k PR - 23:53
5 mile PR - 42:07
I actually had to cancel my last half marathon for this problem. I would try taking a week off from running and do something non-impact like swimming and then try again to see how you feel. The foam rollers work great too, I use it every time after I run. One stretch that I've found prevents this problem (its the only one that's worked for me and while it may be too late to help this time around it can't hurt and its good to know) is to lay on your stomach and then bring one leg forward with knee bent laying on top of it and try to get your knee to touch your opposite armpit. It will stretch out the muscles in the back of your hips or glutes or something (i'm not sure a sports chiropractor told me to do it) which often time contributes to IT band pain and is hard to stretch otherwise.
Hamptons Half Marathon 10/2/10- 1:58:33
Yeungling Shamrock Half Marathon 3/20/11- 1:49:34
San Diego Rock and Roll Half Marathon 6/5/11- 2:35:45
Virginia Beach Rock and Roll Half Marathon 9/4/11- 1:46:05
Marine Corps Marathon 10/30/11- 3:59:21
USA Rock and Roll Half Marathon 3/17/12- 2:06:14
Columbia Triathlon 5/20/12- 3:01:46
Providence Rock and Roll Half Marathon 8/19/12- 1:47:50
Entenmann's Great South Bay Half Marathon 10
Oh my, I feel for you! I had the same issue 2 years ago. Several things:
1. Do you have a local chiropractor who practices ART (active release therapy)? We have several groups of chiropractors who specialize in this for runners/athletes. Think of intense massage....but this will hurt, I won't lie! It kept me running until my 1/2 for about 2 months.
2. use a high-density foam roller after your runs
3. use "The Stick"
There are a few stretches you can try but honestly, by the time you're having alot of pain, it's almost too late for that. Your best bet is the ART! Good luck and keep us posted.
I have been training to run a 1/2 in October. Recently after doing some hill training I have been suffering from an outter knee pain which has been diagnoised as IT band or ililtobial band, any advice on how to conquer this without disrupting my training. I have worked hard to get where I'm at and I don't want to give up now but sometimes the pain is severe. Any advice would be appreciated.