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Mar 2012
9:18pm, 18 Mar 2012
343 posts
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Brian G
Hellen,
Could you let me know what exercises / rollering you did.
Ta
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Mar 2012
9:40pm, 18 Mar 2012
12,591 posts
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hellen
Clam shells to begin with then physio gave me exercises to do with a theraband, do you have one? If not no point in me telling you are quite hard to explain!
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Mar 2012
9:41pm, 18 Mar 2012
12,592 posts
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hellen
The roller ing was rolling on my itb with my rumble roller which really hurts just a minute at a time a few times a day, massive bruises on my itb from it. On the foam roller i can do more but I think quality is better the rumble roller gets much much deeper
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Mar 2012
9:57pm, 18 Mar 2012
4,372 posts
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jonp
Brian G, search out "Walt Reynolds ITB Special" it is probably the most successful exercise. It's okay to run, but stop as soon as you get pain. ITB pain normall occurs at exactly the same distance each time, so plan a circuit that allows you to run just that far. It normally takes 4-6 weeks to heal, and often just disappears almost as quick as it came.
Most usual cause is excessive leverage around the knee and hip, so the knee collapsing in when you run and the ITB working too hard to try restrain it. Usually it is because you are over striding (as has been mentioned) which results in excessive pronation causing hip and knee leverage.
Try coming at it from both angles - exercise for strength, and looking at whether you are reaching out with your stride.
Best of luck!
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Mar 2012
9:59pm, 18 Mar 2012
11,642 posts
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halfpint
4-6 weeks?? I've been struggling for over 2 years. I want bionic legs 
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Mar 2012
10:03pm, 18 Mar 2012
4,373 posts
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jonp
Is it definitely *just* ITBS half pint?
Does it hurt all the time or just after running? Does it come on if you are out walking for example?
Does the pain go away quite quickly after finishing exercising?
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Mar 2012
10:24pm, 18 Mar 2012
28 posts
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nickyq
I had it in both legs in 2010....it took about 8 months before I ran free of it but do still have the occasional twinges but get them stretch out well with my sports therapist who worked wonders. I did loads of the clam shells, hip shrugs, foam roller and stretching. I also ending up running with cho pat dual action knee supports which were a god send in my eyes and really helped me keep some sort of running up. Hope you get it sorted soon.
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Mar 2012
10:50pm, 18 Mar 2012
344 posts
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Brian G
Helen, Thanks for info dont have a theraband (http://www.amazon.co.uk/Theraband-20403-Thera-Band-Exercise-Bands/dp/B000VTCUD0/ref=sr_1_1?ie=UTF8&qid=1332110944&sr=8-1) but will get one. If you could let me know what you do with them would be useful.
Cheers
Brian
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Mar 2012
6:22am, 19 Mar 2012
12,593 posts
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hellen
Will do when on pc
They seem expensive am sure u can get them cheaper - fizz gave me mine
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Mar 2012
6:35am, 19 Mar 2012
20,984 posts
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cabletow
Jon
Itb heals within 6 weeks only if you make a change.
If you want a change then you have to make a change. Not just think you have made a change.
Shorter strides and increased cadence are consequences of making a change to landing closer to erhart point underneath you centre of gravity rather than out in front of your centre of mass..... So you reduce the "load"
Changing your route to shorten the distance reduces the repetition. All good changes.
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