UKH

This bugger has stricken me again this morning. Last time l had it was about a month ago after a 15 miler, I rested for a week and all was fine.  I did a half marathon on Thursday and started to feel it then. I rested till today but after 3 miles I could feel it again and after 6 miles had to abandon my run and walk the cold three miles home. 

So I guess it seems this comes on after a longish run.

Im going to rest for a while and see how it goes but does anyone know of a way to prevent this from happening again?

Thanks

Richard

I've been plagued with this over the years.

People will tell you to foam roll which may help with symptoms. There is, however, likely to be an underlying biomechanical issues which, unless you address it, will no doubt mean that the symptoms keep rearing their ugly heads.

The most common cause is probably weak glutes (runners plague) but without being assessed will be difficult to say exactly.

My personal way to get rid of troublesome ITB pain is to be quite religious with quad stretching after running as well as starting regular hip hikes on a step. Working up to 70-100 on each side over a week or two. At any sniff of pain I usually cut the distance and intensity out of my running until I feel confident that I can start to increase things again without significant pain.

Sports massage always feels good, although it is incredibly painful at the time, and I'm not sure it actually helps to actually solve the problem. So you could probs save the money and just see a physio instead.

This stretch works for me.

To stretch right side:

stand on right foot.  Cross left foot over in front of right foot and out to the right as far is reasonably practical.  Stand straight and bend to the left. Raise right arm over head and to the left.  Use left leg to accentuate the overall bend to the left.  Keep back straight and accentuate stretch by arching your back.  

Thanks folks

When I've had it in the past it has been because of shoes/insoles (possibly because of over-worn shoes, and definitely because of inappropriately prescribed orthotics, because I had flat feet). Since wearing only neutral shoes (and sometimes zero drop) I have had no problems whatsoever, running well over 1000 miles a year.

I also briefly had a problem a few years back doing a long-ish bike ride when my bottom bracket was knackered so that my cranks were out of line.

So for me at least it is primarily an alignment issue. It was explained to me that the orthotics were essentially pushing my knees out, and the ITB rubs over a section of bone causing the irritation.

Was this a road half marathon you did? Cambered roads may have a similar effect to having a wedge under your foot. 

Maybe a few things to experiment with, anyway.

I've had this too a few years ago, but thankfully (Touch Wood!) not recently.

I have no absolute proof that either of these two items have had any contribution to keeping the issue at bay, but two things I did:

1. (as a result of ITB issues) saw a physio who I was recommended to by a hill runner (physio was in Ilkley) who gave me some exercises to do for improving the muscles that support the knee and the associated muscles (above and below the knee)
2. (generally, thought it would be a good thing, and seen what a difference it made to someone else who was getting significant discomfort with walking boots and never looked back after getting her own insoles) went to WW&D (https://www.whalleyoutdoor.co.uk/)(*) and got some custom made insoles for my walking boots (already have inserts in my running shoes)

Everyone's different with different causes of the problem. YMMV.

*: At WW&D, the gear shop is at Whalley, but the insoles are now down the road at Clitheroe: https://footandinsolespecialist.co.uk/

Well, getting rid of it forever, not sure, but I had it recently and cut out my running, did foam rolling of the outer thigh (slow roll) and lots of stretching. Another stretch is to take the injured leg and 'fold it' under you while stretching out the other leg behind you when you are face lying down. But it came back as I suddenly increased my distance so maybe to prevent build distance slowly.? Good luck!

The HM was on road, not a race, just an evening run.  Pretty flat roads although as it was dark, landing can sometimes be a bit awkward when you mistime the landing.  I have had my gait tested and my running shoes are always Ghost neutral shoes.

Ill try that stretch as well. I already do the one Nniff recommended above.  The distance one is peculiar as I have been running plenty of 10 milers and some other long ones recently with no issue other than last week and a month ago.  

I had issues a few years ago and Google reckoned by far the most common cause was weak glutes. 

Daily squats and work with a stretchy band for a few weeks and I’ve not had the problem again. 

If I ever feel a twinge (maybe in the mind!) I get the stretchy band back out and do a few excercises before bed for a few evenings.

Were the squats just body weight or additional weight?

Mostly just body weight. 

I went to the gym one morning a week and when there used the bar with nothing on it.

cheers,

mark