Runners: IT woes & Graston

Giaspo

After a year off from serious running, I started to run more often last March.  Now I'm into Week 2 of training for the NYC marathon and have that all-too-familiar ache (and swelling the size of an egg) on the outside top of my knee. 

I'm already in PT for hip issues (which are much better) and the guy started Graston therapy on my IT band.  Has anyone had this before? 

I'm so mad at myself because I felt the tug about a month ago and haven't foam rolled consistently.  Aside from foam rolling, using a band to stretch, ice, ibuprofen, etc., does anyone have any helpful hints for IT relief once it's inflamed?  How long should I rest?  My next long run is 8 miles this Saturday.  TIA!! 

firsttimersluck

It's the typical runner issue. 

You NEED TO BE STRETCHING after EVERY run. (really after the warm up, and thenw henever you take breaks, and then after the run. )

Any stretch you do you should be holding for 2, yes T.W.O., minutes. 

http://www.fix-knee-pain.com/itb-stretches/

Other than that, all you can do is keep an eye on your diet to help your inflammation. The more water you're intaking, the happier your muscles will be because it'll help keep the lactic acid excretion in check which can add to the imflammation. heavy on the fruits and veggies! 

dewingedpixie

Good luck with this. I think all runners have one place that plagues them. For me its achilles tendonitis. I get it every spring like clockwork. I've learned to really stretch out that tendon well after every run, cycle, swim I do.

As to the 8 miler I'd talk to your dr before trying it.

Giaspo

Thanks for the advice and the link.  I have not had IT issues since 2005 and somehow trained for my past few marathons fairly injury-free, so I guess I'm due for something.  H says it's because I'm getting old.  I just hope I can get ahead of it before it gets worse. 

BizWiz4

Have you tried a foam roller on your IT band? I wouldnt suggest it while you're getting any type of soft tissue mobilization therapy, but I have one and LOVE it.  I'm an OT, not PT, and since I haven't seen your leg.... well, I'd at least run it by your PT.

(Side note: I am cheap, and therefore got a 2.5" diameter piece of PVC pipe instead of foam roller.  It hurt at first, but used to it now and love it!)