ITB pain

Now look - I don't know who keeps pinching my posts, but another one's gone missing!

I posted a couple of weeks ago about ITB syndrome: ie what is it? How do I identify it? Is my hip pain (deep in the joint) arthritis or ITB problems? Where exactly (anatomically) is the ilio tibial band? Sorry if you took the trouble to reply before but I CAN'T SEE IT!!!

Can anyone help or advise? Ta.

Your settings in your mail/news application may delete messages after a certain time limit. For example, if you use Outlook Express, if you click on your Tools menu and select Options, and then select Maintenance, you'll see a 'Check Box' which when selected will determine how many days before it deletes your News messages after downloading. Also, as a point of fact, no one can delete a news message that was posted by someone else.

Now, as to your ITB question...unfortunately, I have no idea. Sorry.

I have dealt with the ITBand too many times. There are stretches for it, and it seems to get worse after running hills. It wasn't until much later that I found out it was the downs and not the ups that made it worse.

As for how I dealt with it this year. I tried to take a shorter break from running during the winter, because it was always worse after a few month lay off. As a matter of fact, I probably wouldn't have taken any break if our local indoor track didn't do so much damage to my left foot.

retention time on certain text newsgroups is only 1 week, so just be glad you don't have to put up with that.

I took this from Runner's World... I hope it helps:

Definition: Inflammation and pain on the outside of the knee, where the iliotibial (IT) band (a ligament that runs along the outside of the thigh) is rubbing against the large leg bone, the femur.

Symptoms: A dull ache a mile or two into a run that lingers during the run but disappears soon after you stop. In severe cases, pain can be sharp, and the outside of the knee can be tender or swollen.

Causes: Anything that causes the leg to bend inward, stretching the IT band against the femur, such as bowlegs, overpronation, worn-out running shoes or workouts on downhill or indoor banked surfaces. A tight IT band can contribute to the injury. So can stepping up your training too quickly. Sometimes a single hard workout can cause IT band syndrome.

Self-Treatment: You usually can't run through IT band pain, but if you do run, back off. Cut back on speedwork, don't run downhill, and make sure to stretch the band a couple of times a day. The main thing you've got to do is restore the band's flexibility.

IT band stretch: This is the most common and effective IT band stretch. Stand with your right leg crossed in back of your left, and extend your left arm against a wall, pole, chair or other stable object. Lean your weight against the object while pushing your right hip in the opposite direction. Keep your right foot anchored while allowing your left knee to flex. You should feel the stretch in the iliotibial muscle in your right hip and extending down the outside of your right leg. In addition to doing the IT band stretch, ice the knee for 15 to 20 minutes after running, try self-massage on the area and stretch hamstrings and other leg muscles. You should be back to easy running in two to four weeks.

Medical Treatment: If your IT band problem isn't responding to self-treatment after four weeks, see an orthopedic surgeon. Severe cases may call for a cortisone injection under the band to alleviate pain.

Alternative Exercises: Swimming, pool running, bicycling, rowing, but not stair climbing. Anything that doesn't put pressure on the outside of the knee is fine.

Preventive Measures: Stretch the IT band (after a workout is best). Stretch and strengthen quadriceps and hamstrings. Warm up well before a run. Avoid hard workouts on cambered roads, downhill surfaces or indoor tracks. Ease into any running program.

I had bad ITB problems 13 miles in to the Shamrock marathon last year. I finished but had to stretch, ice and rest for 6 weeks after. Now I am very sure to stretch every day, it really helps. I also had my cleats realigned on my bike shoes.

Good luck

Ally whose goals and aspirations lead her to stupidly train for too much stuff

Hey Jules

You got a painful condition there. I've had it. Had to get a cortisone shot. Only thing that worked. Anyway IB Band runs along outside of leg. Put your hand on your kneecap (outside of) and bend & straighten your leg. You should be able to feel it as it goes over your knee while you're bending it. Good Luck. Run2th

Where exactly (anatomically) is the ilio tibial band? Sorry if you took the

Hmmm. Thanks for all your input, chaps. But I can only conclude that it's not my IT band that hurts! It must be arthritis after all. Jolly bally painful, but I'm on the glucosamine sulphate so we'll see what happens.