Injured with IT band syndrome
The diagnosis was the dreaded ilitiobial band syndrome (ITBS), an injury so common that it affects at least 12% of runners. The literature on IT band syndrome however is so conflicting if not confusing.
My own physiotherapist wasn’t clear either and I wasn’t very confident by his plan of treatment (or rather, the lack of it). Thankfully the internet is ripe with articles on how to beat ITBS. I found two particularly interesting approach at the websites of ncbi and longrunliving.com.
Based from the two articles above, I thought that my best bet to get rid of this injury is a multi-faceted approach that involves lots of massages, daily stretching and a disciplined strength training routine particularly for my glutes.
IT band syndrome is caused by, among other factors, weak butt. I didn’t do much strength training during and after my pregnancy, even when I was training for the Kustmarathon, so I suspect that this laziness has largely contributed to my injury.
I’ve done two acupuncture sessions so far, the first thing that actually crossed my mind when I learned that I have ITBS. Needless to say, I’m not very convinced that my Dutch physiotherapist would be able to help me. But one session with the acupuncturist costs €30/30min so I plan to combine it with Thai massage with my trusted masseuse at once every two weeks.
I am really dreading this injury. It’s not something that can be shaken off easily and it has already cost me 7 weeks of an otherwise early training. If I want to run my next race in spring (in 16 weeks), I need to get rid of this.
Have you ever suffered from IT band syndrome? Any recovery tips?