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Post by doyoudo911 on Apr 20, 2017 10:50:00 GMT -8
HI All,
This is my first post! I have been hiking for about a year now on and off. I want to get more active. I live in NJ.
I suffer form IT Band Syndrome. A little history, after my first hike with friends my knee was it a lot of pain for a few days, went to a specialized doc got it checked out, got a cortisone shot (bad idea, waste of money) and it still hurt for about two weeks. Didnt hike for a while after that. Each time after that my knee would start to hurt (cramp up) on almost any downhill sections. I would ice it after to help with the pain. Each hike was in total 3-4 hours.
Not until recently I found a sort of solution. I learned about pronation and supnation. In the past I always hiked with boots, good ones too (water proof/stepping in puddles that submerge toes, steel toe, good grips, high ankle, etc). After figuring out that I suffer from IT Band Syndrome and that could be from supination i got a pair of trail runners from Asics (top rated). I went on a couple hikes since then (3-4 hours each) the first hike i felt no pain at all, the second one not until I got back to my car and it was very minor but if i was only half way it probably would have locked up before I got back to my car.
I have friends that go on bigger/longer hikes and I really want to go with or without them and explore this country (going to Seattle/Vancouver next month). The problem is I either slow them down once we pass the peak and start heading downhill or I don't go on longer ones with better views because I dont want to get stuck half way through and be carried back...
Anyone suffer from IT Band that can give me some solid advice to get over this hump?
THanks, Aaron
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BigLoad
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Post by BigLoad on Apr 20, 2017 11:09:00 GMT -8
Supination is pretty uncommon, whereas IT Band Syndrome is right up there with Runner's Knee in prevalence. Shoe type can help a little if you really are a supinator. However, improving strength and flexibility are usually the keys to successful long-term management of IT Band Syndrome.
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Deleted
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Post by Deleted on Apr 20, 2017 11:13:15 GMT -8
Hello Aaron and welcome to the forums.
My wife has ITB issues. When we first started backpacking her ITB was quite painful to deal with. Through a combination of things her ITB issues remains in check. The most important thing, she feels, is running with 4mm or less heel to toe lift shoes. She uses a foam roller and regularly does toe lifts at her desk. I think the most important thing for her is that she keeps at it. She runs 3 or 4 times a week with a minimum of 3 miles, at lunch, does toe lifts throughout the day, wears flat, zero heel lift, shoes, and does her foam roller as needed.
Oh, yes hiking poles lengthened for down hills.
For supplements she drinks 1 or 2 liters of Coco Water per workout day and will take potassium pills. Out on backpacking trips she uses NUUN in her water bladder and will take SaltStick caplets.
Next week my wife will head out on a 100.7 mile, 5 day, solo backpacking trip to kick off the season.
ETA:
For running she follows Chi Running.
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Post by Lamebeaver on Apr 20, 2017 11:17:14 GMT -8
I don't suffer from it, and I don't have any experience (medical or otherwise), but after reading up a bit I'd say visiting a podiatrist or sports medicine specialist would be your first course of action. It may only require something as simple as a specialized shoe insert.
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Post by doyoudo911 on Apr 20, 2017 11:29:53 GMT -8
Ohm: yes i forgot to say, my friend recommended me getting hiking poles. they help somewhat, but when you get to the bigger trails they only help so much. i will check out the other things you mentioned, thats a huge improvement to take on a 100 mile journey! How long would you say it took her from the painful days to where shes at now?
Lame: thats also a good point, ill look into that as well.
Thanks everyone! Spring is upon us lets get outside!!
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Post by Coolkat on Apr 20, 2017 11:35:36 GMT -8
I don't go on longer ones with better views because I dont want to get stuck half way through and be carried back... Trust me I know the worry. I don't suffer from IT Band syndrome but I do from Patello-Femoral Syndrome and down hills absolutely kill me if I'm not careful and like you I slow the party when going downhill. I went to the sports-medicine doc at the university and he recommended exactly what BigLoad and @idahowalker has recommended. That is strengthening the core and he gave me some specific exercises. I've also discovered a lightweight knee brace that helps a lot but doesn't relieve the problem totally. Apparently exercise and proper diet are preventative and the solutions to a lot of our health issues. Who would have thought?? @idahowalker, just about a month ago a friend of mine was telling me about how using a foam roller has practically gotten rid of all his hip pain. This is totally new to me but I guess since now I know 2 people who like it I might look into it now.
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Deleted
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Post by Deleted on Apr 20, 2017 12:00:37 GMT -8
Coolkat If I may, I’d recommend getting the hardest foam roller you can find, they soften up over time. Try out the ones at the gym, if you belong to a gym. When she first got the foam roller it was a daily use kind of thing. A hip pain can actually be from an ITB issue. If one reads an ITB fix thingy and there is a reference to stretching the ITB, then one is reading junk. Think of the ITB as a cable and the only stretching is done at the connecting end muscles. That’s why no more than 4mm heel to toe lift shoes. Being flat on your feet, in your shoes, keeps the ITB connector points stretched. We tried a Chiropractor who talked about stretching the ITB, I walked out and my wife walked out about 5 minutes later, she gave him the wot-not about ITB stretching and called him a quack. Again the ITB cannot be stretched. The Podiatrist will want to sell $300.00 inserts and shoes. Shoes one cannot run in. My recommendation is a Physical Therapist, who does not seem to want or need return business. My wife is seeing a PT, for a back issue. We learned that women who cross their legs are prone to getting back issues. The PT doctor has taught my wife what needs be done to avoid back issues at home or as part of her gym workout.
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ErnieW
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Post by ErnieW on Apr 20, 2017 12:01:33 GMT -8
Take any advice from lay people with a grain of salt. Try to get recommendations for a sports medicine specialist from whatever serious runners you know. Some doctors consider you're done with treatment if you are "functional". You want one that aims to get you performing well. You don't say your age but as you get older some doctors advise that you just have to accept your condition ("You're getting old. What do you expect?")
Inflammatory injuries are a bitch. Sometimes you just have to let the inflammation heal then start rebuilding. The smallest inflammation can bloom back into a full blown inflammation and set you back to square zero. You may have to accept for a while that you don't do hikes with downhills until you can do level with no pain.
I would also consider hiking poles. They help a lot in reducing downhill stress. They could also help you get back home if the inflammation flares.
Again this is advice to take with a grain of salt. I use ibuprofen preventively when I am faced with possible re-flaring of an inflammatory injury. Once I get a few sessions in with no more inflammation I cut out the ibuprofen.
Edit: Sorry I missed the post where you say you have tried poles. They do take a little time to integrate with.
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Hungry Jack
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Post by Hungry Jack on Apr 20, 2017 12:01:55 GMT -8
If you have IT band issues, it is a good idea to roll it EVERY DAY on a stiff foam roller, especially one with a nobby or grooved surface to really work the fascia and keep it supple. This will hurt like the devil the first few times, but you will improve rapidly.
My PT had me working mostly on the stabilizer muscles in the hip and pelvis to alleviate my knee pain. Her (doctoral) thesis was that too many straight-line exercises (ie gym rat workouts like leg presses, hack squats, cycling/stair master, etc.) and not enough rotational stuff (dancing, basketball, lateral plyometrics, etc) are the main culprit in the weakening and imbalance that can lead to this. I am convinced that she has it right.
You can do one-legged toe touches, star touches and taps (use your hand and free foot to tap out a star pattern on the floor around you; the bending, leaning and reaching will really work those stabilizer muscles).
I notice that my knee felt much better after a week of hiking in CO. All of the subtle twisting, balancing, etc. was exactly the type of movement I would get in my PT exercises---with much better scenery.
I cycle and am a gym regular, and if I get lax in my routine my knee tells me very quickly. The rotational stuff is key.
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Hungry Jack
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Post by Hungry Jack on Apr 20, 2017 12:04:32 GMT -8
Take any advice from lay people with a grain of salt. Try to get recommendations for a sports medicine specialist from whatever serious runners you know. Some doctors consider you're done with treatment if you are "functional". You want one that aims to get you performing well. You don't say your age but as you get older some doctors advise that you just have to accept your condition ("You're getting old. What do you expect?") Inflammatory injuries are a bitch. Sometimes you just have to let the inflammation heal then start rebuilding. The smallest inflammation can bloom back into a full blown inflammation and set you back to square zero. You may have to accept for a while that you don't do hikes with downhills until you can do level with no pain. I would also consider hiking poles. They help a lot in reducing downhill stress. They could also help you get back home if the inflammation flares. Again this is advice to take with a grain of salt. I use ibuprofen preventively when I am faced with possible re-flaring of an inflammatory injury. Once I get a few sessions in with no more inflammation I cut out the ibuprofen. With all due respect, lay people like me and others here who have lived with and found solutions to these problems will give you much better advice than many doctors, whose first instinct might be a cortisone shot or going under the knife. Good rec on the hiking poles. I swear by them when backpacking. Ibuprofen is good for bad flare ups where you really need to flush the inflammation as long as you take a full does 600mg three times over 36 hours.
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Post by hikingtiger on Apr 20, 2017 12:14:37 GMT -8
In the past I always hiked with boots, good ones too (water proof/stepping in puddles that submerge toes, steel toe, good grips, high ankle, etc). I can't speak to ITB issues, but I'd recommend against hiking in boots with steel toes.
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Post by Coolkat on Apr 20, 2017 12:14:53 GMT -8
With all due respect, lay people like me and others here who have lived with and found solutions to these problems will give you much better advice than many doctors, whose first instinct might be a cortisone shot or going under the knife. I have to agree with this. Go to 3 different doctors and you'll probably get 3 different approaches to solutions. I much prefer getting my advice from someone who has been through similar experiences/injuries. On the other hand when my sports-medicine doc at the university told me exercise and strengthening was the key to my issues I had a lot more confidence in him.
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Deleted
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Post by Deleted on Apr 20, 2017 12:25:56 GMT -8
Ohm: How long would you say it took her from the painful days to where shes at now? Thanks everyone! Spring is upon us lets get outside!! To turn around the ITB pain, about 6 to 8 weeks. We use to stop exercising at the end of the backpacking season and had to start all over each year. We finally just keep up an exercise routine all year long now. If she does not run in about 10 days she will start with ITB issues. It does not take long, now, to get them under control. As was mentioned, not running on a smooth track is better. In order for her to start the backpacking season off with 20 mile multi day backpacks, several years of training was done. Except during backpacking season her normal routine for the last 2+ years has been to get up at 0430 to do Crossfit at 0500. 3 days a week, a 3 mile run at lunch, and 3 times a week her pull-up training routine, she can do 15 strict pull-ups. On the weekends, in the spring and throughout the summer we do weekend warrior type backpacks. One weekend warrior backpack is to drive out to the trailhead on a Friday after work, backpack out a mile, and do 6125 the next morning. The hike to 6125 is only 3.2 miles out but it is 3600 feet of gain. When we feel we got 6125 down pat we switch to an 11 mile, round trip, day hike with 3K feet of gain. Typically, when we get the 11 mile hike down pat it is time to go backpacking.
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ErnieW
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Post by ErnieW on Apr 20, 2017 14:18:25 GMT -8
ith all due respect, lay people like me and others here who have lived with and found solutions to these problems will give you much better advice than many doctors, whose first instinct might be a cortisone shot or going under the knife. This is why it is so important to find a GOOD sports medicine doctor. So with respect do you believe there are doctors out there with years of training, experience with 100's possibly 1000's of patients who are caring and interactive with their patients that give better advice than a lay person who has no access to things like x rays and MRI's?
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swiftdream
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Post by swiftdream on Apr 20, 2017 15:49:23 GMT -8
Anyone suffer from IT Band that can give me some solid advice to get over this hump? A couple years ago I had several tendons in my right hip area get very tight and inflamed, hurt bad to walk at all. Rest was not the answer. I started a light stretching routine twice a day and made sure to do it before any hikes. One of the tendons was the IT band, others were the piriformis, iliotibial and some other one or two I forget the names. I do light stretches for each tendon and on my other hip as well. I threw in some hamstring stretches and lunges too. It took a long time but I finally got them to lengthen a little and symptoms greatly decreased and I was back on hard trails and off trail. Better posture and better mechanical mobilization helped some too. I have had the sore knee problem years before from IT band issues on my left leg too. What got me to thinking about stretches was a book called AWOL on the Appalachian Trail. The author had the same pain problem near the knee. He solved his with stretching the IT band. I learned that aggressive stretching did more harm than good but light stretching solved most of my problems. I do this twice a day no matter what. No doctors for me either. Anyway I'm back to at least two days a week of wilderness hiking ever single week, keeps me sane. Good luck with yours. and to Edit; I use hiking poles too.
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