ITBS

Posted by Chad on October 29, 19109 at 08:08:25:

My issue is all too common: ITBS. I had my first flare up almost ten years ago, and have flare ups from time to time, although never as bad as my first case. In almost every instance, these flare ups come when I am trying to strength train (body weight squats, lunges, and plyometrics) and continue my running regimen. I typically run 3-4 times a week, with two interval workouts, one tempo run, and one longer aerobic run. I am 190 pounds, and run an 18 min 5k. I also live in a hilly area; my most recent flare up occurred after a hilly tempo run that had a lot of downhill running at speed. I am trying to find a way to run and strength train concurrently without getting injured! Thank you for your time. Sincerely, Chad
ps: I was referred by John Hill to try your website.

HI Chad,

So when you have chronic ITBS, my first thought is that you might need orthotics. If you have a forefoot dysfunction, then the ITB is going to be doing more deceleration than it ought to. So my advice is to get evaluated for custom orthotic therapy.

Second, you need to spend time building your gluteal muscles up before you engage in plyometrics for example. We should look at what you are actually doing in this regard.

Third, you should be using the stick or a foam roller on your ITB and you should be stretching regularly to keep the ITB soft and elastic.

If you are local, you might make an appointment to see what is actually occurring. Who is zooming who as I like to say. Basically, you need a good functional assessment so that we can get to the bottom of the issue, that would be your best shot. I will blog about this common injury soon at my blog http://www.srcpt.com/blog

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