Posted: 9/26/2013 4:58:02 PM EDT
Doctor says I hurt my IT band pretty good. 
He has been working on it for a bit, and gave me some new stretches to do. That said I am also getting a little frustrated that it feels like I am progressing slower than I should be. I've never had this kind of injury before, so I hit up the internet for any additional things I can do, but it seems most of the stuff I am finding is for preventing injury rather than fixing what you already broke, so I thought I would ask in here and see if you guys have any other ideas on how to get this to healing faster. 
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Have you tried foam rolling your it band? Quoted:
Have you tried foam rolling your it band? Yes, been doing that for about a week now. Quoted:
Can't give you much help with out knowing what you did to hurt your IT band? As one who has actually physically touched an IT band, it is pretty tough to stretch. You're stretching tissues that feed into it. Moving furniture. |
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yes, moving furniture... but what specifically were you doing, but where does it hurt, etc. I havent seen you, cant really evaluate you, etc. Stretching the IT band attachments, and doing some myofascial release on it with a foam roller may help. Google how to foam roll the IT band... |
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Yes, been doing that for about a week now. Moving furniture. Quoted:
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Have you tried foam rolling your it band? Yes, been doing that for about a week now. Quoted:
Can't give you much help with out knowing what you did to hurt your IT band? As one who has actually physically touched an IT band, it is pretty tough to stretch. You're stretching tissues that feed into it. Moving furniture. So you moved furniture one day and it started hurting afterward? This something you do regularly? As DT said, a little more specific in what you were doing would be helpful. Lifting, pushing, etc? How long ago did this happen? How long has the doc been treating this? What kind of doc? |
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If it is truly an injury, no, but it can help alleviate symptoms and help work tightness in the area.
Like you said, an actual injury is more than likely caused by some sort of dysfunction vs and action, like a strain, sprain, etc. Best solve the issue than merely treat the symptoms and hope it goes away, only to have it reoccur later. |
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Edit - Nevermind, I'll just stick with the foam roller and what he assigns me to do.. .... Well have fun with the foam roller. Hopefully it resolves your issues sooner than later. ETA - I was going to post earlier but wanted to wait for an update from Tech first. So the OP was moving furniture, this a one time event and after it started bothering them? Sounds like it was, even if it wasn't we then know that the OP is moving around and being active. Does it make any sense then that the IT band would just suddenly become tight? What suddenly made the IT band tight, it has no contractile property like muscle. Muscles that feed into it could make the IT band tight but why did they all of a sudden become tight? If the OP strained the IT band then it makes no sense to be foam rolling unless it has been given a change to heal because a strain is a stretch that became damaging. You don't want to stretch something that has already been over stretched. More than likely something else happened to cause the tightness but foam rolling isn't going to treat it directly. Likely joint dysfunction causing tightness in the muscles which feed into the IT band. Moving furniture is a great mechanism of injury to cause the joints to go into dysfunction - moving heavy or awkward things around puts the body in mechanic disadvantages and there you get a shift. Now foam rolling could cause joint movement to occur to correct the dysfunction or it might not. OP - if it has been a couple months and still have stuff going on and not able to do what you were before something else needs to be done. |
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I agree with Kev...the question here is what are you doing that causes it to flare up. Quoted:
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any ideas would help me as well. mine does not flare as often as it used to, but when it does it is the worst. I agree with Kev...the question here is what are you doing that causes it to flare up. generally it would be running/hiking/rucking, usually on steep inclines. I myself think it may be lack of hydration after a certain point. Just looking for other possible causes. |
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.... Well have fun with the foam roller. Hopefully it resolves your issues sooner than later. ETA - I was going to post earlier but wanted to wait for an update from Tech first. So the OP was moving furniture, this a one time event and after it started bothering them? Sounds like it was, even if it wasn't we then know that the OP is moving around and being active. Does it make any sense then that the IT band would just suddenly become tight? What suddenly made the IT band tight, it has no contractile property like muscle. Muscles that feed into it could make the IT band tight but why did they all of a sudden become tight? If the OP strained the IT band then it makes no sense to be foam rolling unless it has been given a change to heal because a strain is a stretch that became damaging. You don't want to stretch something that has already been over stretched. More than likely something else happened to cause the tightness but foam rolling isn't going to treat it directly. Likely joint dysfunction causing tightness in the muscles which feed into the IT band. Moving furniture is a great mechanism of injury to cause the joints to go into dysfunction - moving heavy or awkward things around puts the body in mechanic disadvantages and there you get a shift. Now foam rolling could cause joint movement to occur to correct the dysfunction or it might not. OP - if it has been a couple months and still have stuff going on and not able to do what you were before something else needs to be done. Quoted:
Quoted:
Edit - Nevermind, I'll just stick with the foam roller and what he assigns me to do.. .... Well have fun with the foam roller. Hopefully it resolves your issues sooner than later. ETA - I was going to post earlier but wanted to wait for an update from Tech first. So the OP was moving furniture, this a one time event and after it started bothering them? Sounds like it was, even if it wasn't we then know that the OP is moving around and being active. Does it make any sense then that the IT band would just suddenly become tight? What suddenly made the IT band tight, it has no contractile property like muscle. Muscles that feed into it could make the IT band tight but why did they all of a sudden become tight? If the OP strained the IT band then it makes no sense to be foam rolling unless it has been given a change to heal because a strain is a stretch that became damaging. You don't want to stretch something that has already been over stretched. More than likely something else happened to cause the tightness but foam rolling isn't going to treat it directly. Likely joint dysfunction causing tightness in the muscles which feed into the IT band. Moving furniture is a great mechanism of injury to cause the joints to go into dysfunction - moving heavy or awkward things around puts the body in mechanic disadvantages and there you get a shift. Now foam rolling could cause joint movement to occur to correct the dysfunction or it might not. OP - if it has been a couple months and still have stuff going on and not able to do what you were before something else needs to be done. More than likely she had a sprain in her Tensor Fasciae Latae which causes her to lose support in her entire leg since the Iliotibial Band connects there. Outside her leg getting cut off, you're really not going to affect the IT Band. Usually ITBS is a muscle imbalance problem at either end (too tight) That may have been the case for her to have it aggravated when lifting wrong and causing a minor tear in the TFL. The IT Band is about impossible to stretch. The idea is to gently foam roll to encourage blood into the affected region which increases healing time. As to the above poster, the best thing to do is have proper shoes. Take it slow and build up. If you start off too fast, your muscle isn't used to it and you get ITBS issues. Stretches and rolling can help but working up and walking on flat, even surfaces will do that as well. Eventually you can work your way up to hikes and stuff. |