IBS and training

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RazZDoodle

37 posts since
Jun 16, 2006

Jan 10, 2007 6:30 AM

IBS and training

I'm sure this has been addressed ad nauseum, but here goes....
I've self-diagnosed my self with having Iliotibial Band Syndrome. Sharp pain in left knee, too much too soon after a short break, etc. I even had to cut my run down this morning to 4 minutes. I was supposed to run 5K this morning.

I want to start my training for a HM next week. If I rest now and take it easy, maybe throw in some X training, will that help or will an extended amount of rest do it or should I scrap the HM (in May) all together and take another extended running break?

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sdewan

53 posts since
Oct 16, 2007

1. Jan 10, 2007 11:47 AM

in response to: RazZDoodle

The conservative answer is: don't push yourself. Wait until you are healed and then start the HM training.

On the other hand, I recently injured my ITB about 9 weeks prior to a marathon, and was able to complete my training and run the marathon. I didn't feel I had the luxury of taking time off from my training, so instead I just trained easier. By easier I mean I put in the long miles, but I did it at a much slower pace, over routes that had little or no hills involved.

And I swear by the ITB strap from ProTec, as well as frequently stretching the ITB (see the ITB stretch on this website).

The good news for you is that May is pretty far off. One of the main reasons for ITB injuries is that the adbuctor muscles are not strong enough. Studies have shown that 6 weeks of abductor strength training can make ITB go away forever. So get in the gym and start working your abductors. A couple of months from now this could all be a bad memory...

good luck.

mmoonhead

524 posts since
Dec 14, 2007

2. Jan 10, 2007 12:39 PM

in response to: RazZDoodle

I had ITBS myself and am aiming for a HM in May. Unlike you, however, I've been building back to running since late September last year.

Normally, I'd say go for something later, but if you've caught it early enough, you might have enough time to overcome your ITBS if you go for a shorter HM training plan (mine is due to start in February).

In the meantime, either avoid or severely cutback the running, and throw in cross-training activities that can at least keep some semblence of aerobic fitness (elliptical, cycling, etc.)
The hip abductor exercises and stretches are a must - you may want to consider foam roller sessions or even some massage therapy to loosen the ITB up.

The strap may or may not work for you - it didn't for me.

Good luck to you, and regardless of what you do, don't push and make the condition worse than it is now.

(As a lighthearted aside, be sure you distinguish between ITBS, which is what you have, and IBS (Irritable Bowel Syndrome), which can affect runners, though in an entirely different way

)

RazZDoodle

37 posts since
Jun 16, 2006

3. Jan 10, 2007 12:59 PM

in response to: RazZDoodle

yeah...the IBS/ITBS err occurred to me JUST as a sent it to the message board. D'oh!

figbash

620 posts since
Dec 14, 2007

4. Jan 11, 2007 12:32 AM

in response to: RazZDoodle

You can't train until you get your ITBS under control. That means lots of rest and rehab and absolutely no running. Running of any kind will only prolong the healing process. Check out the stair step exercises on the following site, they helped me a lot.

http://www.sportsinjurybulletin.com/archive/0168-knee-injuries.htm[/URL" target="_blank">

Tom

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subarry

62 posts since
Feb 18, 2004

5. Jan 11, 2007 2:33 PM

in response to: RazZDoodle

Thanks for the tips guys - I'm just back to running after fracturing my fibula (trip and fall injury). Only thing is I have bad ITB. I just read your post and I will be back to the strength training on the abduction and glutes machines. i have found that even working on the adductors has helped too. (e.g. hold a squishy ball between the knees for 75 seconds). My only problem is that I have a leg length difference which does not help much in the abductor machine. Can you give me any other strength tips especially using weights?? Hopefully, this re-strenghtening will cure me so I can finally run longer than 3 miles again!

WI MTP

461 posts since
Jan 7, 2006

6. Jan 11, 2007 5:03 PM

in response to: RazZDoodle

Don't run / run ? Interesting question - So far I have received 2 medical opinions to run through it if the pain is tolerable. Add 800 Mg ibuprofin, icing and stretching.

Although I have significantly reduced the volume or running (50%) and added a lot of Eliptical work.

ITBS happens for a reason, usually related to some muscle imbalance or muscle weakness. I am told that I need to stregthen my Gludial Maximus and Minimus or to expect it to reoccur.

I am definatley not an expert, I am only relaying the medical advice I received.

runnerparris

365 posts since
Dec 14, 2007

7. Dec 26, 2007 2:20 PM

in response to: RazZDoodle

I have lost all my patience with my it band problem...it keeps coming back to haunt me. After pusing through the last couple miles of a half in pain...promised myself if I could get through the 5k of my sprint triathlon the following week that I would give my legs 3 weeks off of running. Got through the 5k and and took 1 week completely off of everything, 3 weeks off running and was rewarded with pain at mile 4 upon return.

SO i eat ibuprofen and have been able to push up to 6.5 so far without pain, but I never know what it's going to do next.

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http://This message has been edited by runnerparris (edited Jan-12-2007).

dpar

85 posts since
Dec 11, 2005

8. Jan 13, 2007 6:07 PM

in response to: RazZDoodle

runnerparirs,

That does not sound good to me. i self diagnosed on the second instance of pain and prescribed myself with 3 weeks of no running or cycling. I've also been doing the stretches and am ready to go back and try again. I really don't want to feel the IT band at 4 miles like I did before.

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runnerparris

365 posts since
Dec 14, 2007

9. Jan 14, 2007 10:37 PM

in response to: RazZDoodle

quote:<HR>Originally posted by dpar:
runnerparirs,

That does not sound good to me. i self diagnosed on the second instance of pain and prescribed myself with 3 weeks of no running or cycling. I've also been doing the stretches and am ready to go back and try again. I really don't want to feel the IT band at 4 miles like I did before.

<HR>

Did 9.5 yesterday...I did take ibuprofen about an hour before, but got through with no problem...Today I just rode the bike, so I don't know how it's going to do....but I'm happy for the time being.

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ai698

21 posts since
Dec 14, 2007

10. Jan 15, 2007 5:02 PM

in response to: RazZDoodle

quote:<HR>Originally posted by figbash:
You can't train until you get your ITBS under control. That means lots of rest and rehab and absolutely no running. Running of any kind will only prolong the healing process. Check out the stair step exercises on the following site, they helped me a lot.

http://www.sportsinjurybulletin.com/archive/0168-knee-injuries.htm[/URL" target="_blank">

Tom

<HR>

I have ITBS in my right leg. I did the exercise, it burns. I'm seeing the Dr. this week for my right leg and a possible sprain in my ACL on my left knee. I haven't run in a week and have three miles this year. So much for trying to get an average of 20-25 mpw.

Jan 10, 2007 6:30 AM

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