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Everyone, I had ITBS two years ago. Stretching does help. But the problem comes and goes. Stretch and rest relieve it a bit, but whenever I increase my mileage, the problem flares up again.
Later I found out strengthening the hip abductors help with the problem (like the Ching said before. And I can run without ITBS.
After running without ITBS for almost a year, I got it again. This time I tried to ice massage and alternate with warm pad together with stretch and rest. I recovered much faster than before. Before I need 2-3 weeks and that last time used only 1 week.
Basically I take a piece of ice (size like those in your drink) and massage the area until it melts completely, then I switch to hot pad for 10 mins. After completing a few cycles of ice and warm pad, I do one more ice massage.
Another thing I found useful is, NOT stretching the ITB until it is not painful. After it is not painful, I start to add stretching to the above...
Hope this help. |
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