Need input on reoccuring IT band pain!

posted 3 years ago in Fitness
Post # 3
Member
2519 posts
Sugar bee
  • Wedding: September 2014

@sienna76:  From what you have described, I would reccomend stop excersizing for atleast a week or two and STRETCH when you resume activity.

 

Incorporate yoga before and after you zumba when you start again…a great IT band stretch is lay flat on your back, but a belt/strap around your foot ( or hold it with your hand if you are flexible enough). Then extend your leg straight into the air ( holding the strap) and lower to the opposite side of your body. ( Ie if it is your right hip, lower your leg straight across your body to the left)

 

It should look like this :::

 

Be sure to keep your shoulders/back on the ground

 

Muscles take a long time to heal so please take it slow otherwise you will always be hurting. Good luck!!

 

 

 

Post # 5
Member
950 posts
Busy bee
  • Wedding: May 2013

There is probably some kind of movement that your body isn’t used to that is causing it, though its weird that its only the right side.  I know I got really tight on my outer hips with zumba from all the side to side movement.  I’d recommend doing it on a flat surface that isn’t concrete (with some spring, wood floor is always best for dance) and wear supportive shoes.  

A foam roller will definitely help you stretch it out.  Are you sure you haven’t torn something in there?  Here are some good stretches: 

http://www.runnersworld.com/injury-treatment/stretching-and-strengthening-exercises-iliotibial-band-syndrome

There are TONS of fitness videos for aerobic exercise on youtube, why not try another form of exercise until the issue clears itself up?  Good for you for doing all those other outdoor activities!   I’m going cross country skiing this weekend, can’t wait!

Post # 7
Member
2519 posts
Sugar bee
  • Wedding: September 2014

@sienna76:  I think you need to just lay off it until it no longer hurts!

I know its hard I tore my calf during a soccer game and you would not believe how long it took until there wasn’t any pain…Ice and rest!!!!

Post # 9
Member
491 posts
Helper bee
  • Wedding: May 2014

@sienna76:  Get a foam roller!  Seriously, best $20 I ever spent.  I roll out my IT bands all the time.

Also seconding the advice to sloooow down a bit. I got seriously injured with a pelvic floor issue doing Crossfit and loads of cardio & had to change up my workout routine big time (IT band/piriformus pain were my first symptoms…). These days I focus on power yoga and pilates to keep my core and alignment super strong!

You don’t have to give up outdoor sports completely (gawds I would live on the trails/skis as well if I was lucky enough to live in Utah!) but it’s def worth laying off the zumba and tabatas and heavy lifting until you sort out your pain! I hated giving up Crossfit but my PTs/docs were ultimately right – I’d rather be walking upright until I’m a little old lady than pound myself into the ground/create lasting long-term damage decades before structural body problems are more common.

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