Hello,



My name is Jason and I am a new member to this mailing

list. I guess I will just state my questions and hope

somebody is kind enough to give me some answers.



First off, a little about me:

23

6'1"

200lbs

I don't run except to play team sports (Basketball and

football). I also use a stationary bike for cardio and

I am an avid weight lifter



Flat Footed

Knock Kneed

Pigion Toed



Both knees are have this condition, although the knee

cap in the left is pulled more noticebly while the

right still has a slight case of chrondelmacia



I have very very week quads and am (have) been working

on stregthening them, but they don't seem to get any

stronger....I am starting to lose hope that they ever

will.



My questions are:



Besides leg extensions, what excercises can I do that

will help me build stronger quad muscles

(particularlly those that form the "tear drop" on the

inside of the knee...that seems to be what I am

lacking most as there is a visible void where muslce

should be and is only bone)?



Can I continue to ride the stationary bike / mountain

bike as I rehab? If not, how can I stay in shape/lose

some weight?



Any recommendations on braces for the knees? I have

more than I know what to do with, and I know they

won't solve the problem, but if anything helps me to

feel better as I walk/run/excercise I would love to

have it.



Thanks,

Jason



__________________________________________________

Do You Yahoo!?

Get email at your own domain with Yahoo! Mail.

http://personal.mail.yahoo.com/?.refer=text

Jason, I wasn't sure from your post if you currently

suffer from ITBS?  If you do, the bike may or may not

be good for it, just seems to depend on the person.

Usually the bike or swimming is a good cardiovascular

exercise while rehabilitating injuries.  Sounds like

you have a variety of biomechanical problems - have

you been checked by a health professional to see if

orthotics would help you at all?  I recommend going to

see a good PT and getting them to work with you on

quad exercises and your other knee problems/injuries.

When you're dealing with all that you're dealing with,

professional help is needed, in my opinion.  Good

luck!



--- Jason Warner <jasoncwarner@...> wrote:

> Hello,

>

> My name is Jason and I am a new member to this

> mailing

> list. I guess I will just state my questions and

> hope

> somebody is kind enough to give me some answers.

>

> First off, a little about me:

> 23

> 6'1"

> 200lbs

> I don't run except to play team sports (Basketball

> and

> football). I also use a stationary bike for cardio

> and

> I am an avid weight lifter

>

> Flat Footed

> Knock Kneed

> Pigion Toed

>

> Both knees are have this condition, although the

> knee

> cap in the left is pulled more noticebly while the

> right still has a slight case of chrondelmacia

>

> I have very very week quads and am (have) been

> working

> on stregthening them, but they don't seem to get any

> stronger....I am starting to lose hope that they

> ever

> will.

>

> My questions are:

>

> Besides leg extensions, what excercises can I do

> that

> will help me build stronger quad muscles

> (particularlly those that form the "tear drop" on

> the

> inside of the knee...that seems to be what I am

> lacking most as there is a visible void where muslce

> should be and is only bone)?

>

> Can I continue to ride the stationary bike /

> mountain

> bike as I rehab? If not, how can I stay in

> shape/lose

> some weight?

>

> Any recommendations on braces for the knees? I have

> more than I know what to do with, and I know they

> won't solve the problem, but if anything helps me to

> feel better as I walk/run/excercise I would love to

> have it.

>

> Thanks,

> Jason

>

> __________________________________________________

> Do You Yahoo!?

> Get email at your own domain with Yahoo! Mail.

> http://personal.mail.yahoo.com/?.refer=text

>





__________________________________________________

Do You Yahoo!?

Get email at your own domain with Yahoo! Mail.

http://personal.mail.yahoo.com/?.refer=text

Jason,



Here are the exercises I have been doing to strengthen quads and glutes.



Side lying leg lifts

One legged squats

Pelvic Drop

Walt Special

Seated leg lifts with straight leg, foot flexed and toes and knee toward wall

- for inner quads

Heel Squeeze for the Piriformis

(http://outsidemag.com/magazine/0999/199909body_swing.html)

Thigh Flexion/Abduction

(http://www.musculardevelopment.com/marnew99/formfunc.html)



If you have any questions about these, let me know.  I have been doing them

for several weeks and have made a very gradual return to running.  I think it

is too early to know if the ITBS is really gone.



I read that any movement that involves bending your knee can make the ITBS

worse, so if you are having inflammation and pain now, perhaps you should

take a few days off from the bike or at least lower the resistance.



I am not an expert on this, so if you find better exercises, please share

them with the group.



Lauren in Ohio

Currently, I think I suffer from ITBS, but I am not sure as it was

self diagnosed. I have pain on the inside of my knee though (not the

outside), but all other symptons fit me. When I had gone to a PT

about 1.5 years ago, they said that I had unusuall stiffness in my

ITB on both knees and I had to stretch them, I didn't listen/thought

it didn't work so I never stretched them, only tried to stregthen my

knees and quads. Now that I am properly stretching them, they are

starting to feel better, but it is a slow process from what I

understand.



I have gone and gotten orthotics (I'm on my third set right now, it

seems they couldn't get it right the first two times). I have seen

some xrays of what my knees look like and they both have severe

tracking problems (with the knee cap being pulled WAY outside) so I

am now stretching twice to three times a day(specific to the ITB

stretches I was given by you wonderful people) and also doing leg

raises once a day, everyday plus leg workouts twice a week. I have

been doing this for two weeks now and I feel a little better and I

hope with a couple of months of this that I can be 100% or better

again...I would hate to have to give up basketball and football

because of this (seeing that I am only 23 years old as well!!!).



Thanks for the help...keep the good advice coming! I am going home

tonight to do leg raises...lift arms and do some ellipical machine

cardio (none impact sort of thing).



Thanks,

Jason





--- In itbs@y..., <maven35@y...> wrote:

> Jason, I wasn't sure from your post if you currently

> suffer from ITBS?  If you do, the bike may or may not

> be good for it, just seems to depend on the person.

> Usually the bike or swimming is a good cardiovascular

> exercise while rehabilitating injuries.  Sounds like

> you have a variety of biomechanical problems - have

> you been checked by a health professional to see if

> orthotics would help you at all?  I recommend going to

> see a good PT and getting them to work with you on

> quad exercises and your other knee problems/injuries.

> When you're dealing with all that you're dealing with,

> professional help is needed, in my opinion.  Good

> luck!

>

> --- Jason Warner <jasoncwarner@y...> wrote:

> > Hello,

> >

> > My name is Jason and I am a new member to this

> > mailing

> > list. I guess I will just state my questions and

> > hope

> > somebody is kind enough to give me some answers.

> >

> > First off, a little about me:

> > 23

> > 6'1"

> > 200lbs

> > I don't run except to play team sports (Basketball

> > and

> > football). I also use a stationary bike for cardio

> > and

> > I am an avid weight lifter

> >

> > Flat Footed

> > Knock Kneed

> > Pigion Toed

> >

> > Both knees are have this condition, although the

> > knee

> > cap in the left is pulled more noticebly while the

> > right still has a slight case of chrondelmacia

> >

> > I have very very week quads and am (have) been

> > working

> > on stregthening them, but they don't seem to get any

> > stronger....I am starting to lose hope that they

> > ever

> > will.

> >

> > My questions are:

> >

> > Besides leg extensions, what excercises can I do

> > that

> > will help me build stronger quad muscles

> > (particularlly those that form the "tear drop" on

> > the

> > inside of the knee...that seems to be what I am

> > lacking most as there is a visible void where muslce

> > should be and is only bone)?

> >

> > Can I continue to ride the stationary bike /

> > mountain

> > bike as I rehab? If not, how can I stay in

> > shape/lose

> > some weight?

> >

> > Any recommendations on braces for the knees? I have

> > more than I know what to do with, and I know they

> > won't solve the problem, but if anything helps me to

> > feel better as I walk/run/excercise I would love to

> > have it.

> >

> > Thanks,

> > Jason

> >

> > __________________________________________________

> > Do You Yahoo!?

> > Get email at your own domain with Yahoo! Mail.

> > http://personal.mail.yahoo.com/?.refer=text

> >

>

>

> __________________________________________________

> Do You Yahoo!?

> Get email at your own domain with Yahoo! Mail.

> http://personal.mail.yahoo.com/?.refer=text

Jason,



Is there any possiblity you could e-mail me the

strectches that you are doing?



Chalice

--- Jason Warner <jasoncwarner@...> wrote:

> Currently, I think I suffer from ITBS, but I am not

> sure as it was

> self diagnosed. I have pain on the inside of my knee

> though (not the

> outside), but all other symptons fit me. When I had

> gone to a PT

> about 1.5 years ago, they said that I had unusuall

> stiffness in my

> ITB on both knees and I had to stretch them, I

> didn't listen/thought

> it didn't work so I never stretched them, only tried

> to stregthen my

> knees and quads. Now that I am properly stretching

> them, they are

> starting to feel better, but it is a slow process

> from what I

> understand.

>

> I have gone and gotten orthotics (I'm on my third

> set right now, it

> seems they couldn't get it right the first two

> times). I have seen

> some xrays of what my knees look like and they both

> have severe

> tracking problems (with the knee cap being pulled

> WAY outside) so I

> am now stretching twice to three times a

> day(specific to the ITB

> stretches I was given by you wonderful people) and

> also doing leg

> raises once a day, everyday plus leg workouts twice

> a week. I have

> been doing this for two weeks now and I feel a

> little better and I

> hope with a couple of months of this that I can be

> 100% or better

> again...I would hate to have to give up basketball

> and football

> because of this (seeing that I am only 23 years old

> as well!!!).

>

> Thanks for the help...keep the good advice coming! I

> am going home

> tonight to do leg raises...lift arms and do some

> ellipical machine

> cardio (none impact sort of thing).

>

> Thanks,

> Jason

>

>

> --- In itbs@y..., <maven35@y...> wrote:

> > Jason, I wasn't sure from your post if you

> currently

> > suffer from ITBS?  If you do, the bike may or may

> not

> > be good for it, just seems to depend on the

> person.

> > Usually the bike or swimming is a good

> cardiovascular

> > exercise while rehabilitating injuries.  Sounds

> like

> > you have a variety of biomechanical problems -

> have

> > you been checked by a health professional to see

> if

> > orthotics would help you at all?  I recommend

> going to

> > see a good PT and getting them to work with you on

> > quad exercises and your other knee

> problems/injuries.

> > When you're dealing with all that you're dealing

> with,

> > professional help is needed, in my opinion.  Good

> > luck!

> >

> > --- Jason Warner <jasoncwarner@y...> wrote:

> > > Hello,

> > >

> > > My name is Jason and I am a new member to this

> > > mailing

> > > list. I guess I will just state my questions and

> > > hope

> > > somebody is kind enough to give me some answers.

> > >

> > > First off, a little about me:

> > > 23

> > > 6'1"

> > > 200lbs

> > > I don't run except to play team sports

> (Basketball

> > > and

> > > football). I also use a stationary bike for

> cardio

> > > and

> > > I am an avid weight lifter

> > >

> > > Flat Footed

> > > Knock Kneed

> > > Pigion Toed

> > >

> > > Both knees are have this condition, although the

> > > knee

> > > cap in the left is pulled more noticebly while

> the

> > > right still has a slight case of chrondelmacia

> > >

> > > I have very very week quads and am (have) been

> > > working

> > > on stregthening them, but they don't seem to get

> any

> > > stronger....I am starting to lose hope that they

> > > ever

> > > will.

> > >

> > > My questions are:

> > >

> > > Besides leg extensions, what excercises can I do

> > > that

> > > will help me build stronger quad muscles

> > > (particularlly those that form the "tear drop"

> on

> > > the

> > > inside of the knee...that seems to be what I am

> > > lacking most as there is a visible void where

> muslce

> > > should be and is only bone)?

> > >

> > > Can I continue to ride the stationary bike /

> > > mountain

> > > bike as I rehab? If not, how can I stay in

> > > shape/lose

> > > some weight?

> > >

> > > Any recommendations on braces for the knees? I

> have

> > > more than I know what to do with, and I know

> they

> > > won't solve the problem, but if anything helps

> me to

> > > feel better as I walk/run/excercise I would love

> to

> > > have it.

> > >

> > > Thanks,

> > > Jason

> > >

> > >

> __________________________________________________

> > > Do You Yahoo!?

> > > Get email at your own domain with Yahoo! Mail.

> > > http://personal.mail.yahoo.com/?.refer=text

> > >

> >

> >

> > __________________________________________________

> > Do You Yahoo!?

> > Get email at your own domain with Yahoo! Mail.

> > http://personal.mail.yahoo.com/?.refer=text

>

>





__________________________________________________

Do You Yahoo!?

Get email at your own domain with Yahoo! Mail.

http://personal.mail.yahoo.com/

Sure...here is what I am doing everyday (usually two

or three times a day)



http://www.nismat.org/ptcor/itb_stretch/index.html

I am doing the first three from this list.



and I am also doing leg raises everyday...plus I do a

leg workout once a week (concentrating on extensions).



Jason



--- Chalice Burcham <chynachaz@...> wrote:

> Jason,

>

> Is there any possiblity you could e-mail me the

> strectches that you are doing?

>

> Chalice

> --- Jason Warner <jasoncwarner@...> wrote:

> > Currently, I think I suffer from ITBS, but I am

> not

> > sure as it was

> > self diagnosed. I have pain on the inside of my

> knee

> > though (not the

> > outside), but all other symptons fit me. When I

> had

> > gone to a PT

> > about 1.5 years ago, they said that I had unusuall

> > stiffness in my

> > ITB on both knees and I had to stretch them, I

> > didn't listen/thought

> > it didn't work so I never stretched them, only

> tried

> > to stregthen my

> > knees and quads. Now that I am properly stretching

> > them, they are

> > starting to feel better, but it is a slow process

> > from what I

> > understand.

> >

> > I have gone and gotten orthotics (I'm on my third

> > set right now, it

> > seems they couldn't get it right the first two

> > times). I have seen

> > some xrays of what my knees look like and they

> both

> > have severe

> > tracking problems (with the knee cap being pulled

> > WAY outside) so I

> > am now stretching twice to three times a

> > day(specific to the ITB

> > stretches I was given by you wonderful people) and

> > also doing leg

> > raises once a day, everyday plus leg workouts

> twice

> > a week. I have

> > been doing this for two weeks now and I feel a

> > little better and I

> > hope with a couple of months of this that I can be

> > 100% or better

> > again...I would hate to have to give up basketball

> > and football

> > because of this (seeing that I am only 23 years

> old

> > as well!!!).

> >

> > Thanks for the help...keep the good advice coming!

> I

> > am going home

> > tonight to do leg raises...lift arms and do some

> > ellipical machine

> > cardio (none impact sort of thing).

> >

> > Thanks,

> > Jason

> >

> >

> > --- In itbs@y..., <maven35@y...> wrote:

> > > Jason, I wasn't sure from your post if you

> > currently

> > > suffer from ITBS?  If you do, the bike may or

> may

> > not

> > > be good for it, just seems to depend on the

> > person.

> > > Usually the bike or swimming is a good

> > cardiovascular

> > > exercise while rehabilitating injuries.  Sounds

> > like

> > > you have a variety of biomechanical problems -

> > have

> > > you been checked by a health professional to see

> > if

> > > orthotics would help you at all?  I recommend

> > going to

> > > see a good PT and getting them to work with you

> on

> > > quad exercises and your other knee

> > problems/injuries.

> > > When you're dealing with all that you're dealing

> > with,

> > > professional help is needed, in my opinion.

> Good

> > > luck!

> > >

> > > --- Jason Warner <jasoncwarner@y...> wrote:

> > > > Hello,

> > > >

> > > > My name is Jason and I am a new member to this

> > > > mailing

> > > > list. I guess I will just state my questions

> and

> > > > hope

> > > > somebody is kind enough to give me some

> answers.

> > > >

> > > > First off, a little about me:

> > > > 23

> > > > 6'1"

> > > > 200lbs

> > > > I don't run except to play team sports

> > (Basketball

> > > > and

> > > > football). I also use a stationary bike for

> > cardio

> > > > and

> > > > I am an avid weight lifter

> > > >

> > > > Flat Footed

> > > > Knock Kneed

> > > > Pigion Toed

> > > >

> > > > Both knees are have this condition, although

> the

> > > > knee

> > > > cap in the left is pulled more noticebly while

> > the

> > > > right still has a slight case of chrondelmacia

> > > >

> > > > I have very very week quads and am (have) been

> > > > working

> > > > on stregthening them, but they don't seem to

> get

> > any

> > > > stronger....I am starting to lose hope that

> they

> > > > ever

> > > > will.

> > > >

> > > > My questions are:

> > > >

> > > > Besides leg extensions, what excercises can I

> do

> > > > that

> > > > will help me build stronger quad muscles

> > > > (particularlly those that form the "tear drop"

> > on

> > > > the

> > > > inside of the knee...that seems to be what I

> am

> > > > lacking most as there is a visible void where

> > muslce

> > > > should be and is only bone)?

> > > >

> > > > Can I continue to ride the stationary bike /

> > > > mountain

> > > > bike as I rehab? If not, how can I stay in

> > > > shape/lose

> > > > some weight?

> > > >

> > > > Any recommendations on braces for the knees? I

> > have

> > > > more than I know what to do with, and I know

> > they

> > > > won't solve the problem, but if anything helps

> > me to

> > > > feel better as I walk/run/excercise I would

> love

> > to

> > > > have it.

> > > >

> > > > Thanks,

> > > > Jason

> > > >

> > > >

> > __________________________________________________

> > > > Do You Yahoo!?

> > > > Get email at your own domain with Yahoo! Mail.

>

> > > > http://personal.mail.yahoo.com/?.refer=text

> > > >

> > >

> > >

> > >

> __________________________________________________

> > > Do You Yahoo!?

> > > Get email at your own domain with Yahoo! Mail.

> > > http://personal.mail.yahoo.com/?.refer=text

> >

> >

>

>

> __________________________________________________

> Do You Yahoo!?

> Get email at your own domain with Yahoo! Mail.

> http://personal.mail.yahoo.com/

>





__________________________________________________

Do You Yahoo!?

Get email at your own domain with Yahoo! Mail.

http://personal.mail.yahoo.com/

Michael, I am not a backpacker but rather an endurance hiker using lumbar or

hydration packs.  Most  of the ITBS members are runners; only a few hikers.  I

would like you to know that the more weight you carry the more stress on the

knee.  It took me over 6 months to get the itbs under control (although I am 59

so heal slower) but it is now manageable.  BUT, one day of carrying a heavy load

and the knee problem was exacerbated.  Be sure to stretch your hip flexors and

hamstrings before you start hiking and at your rest breaks. Linda

   ----- Original Message -----

   From: Michael C.

   To: itbs@yahoogroups.com

   Sent: Tuesday, July 02, 2002 1:48 AM

   Subject: [itbs forum] New Member





   Hello.



   I just joined the group as I have just realized that this is what I have. I

   am planning my honeymoon which includes backpacking and concerned that I

   won't be able to rehabilitate by then. It's in 2 months. I've been seeing a

   PT for 4 weeks now. Just when things seem to get better, my knee flares up

   again. It seems like this will never get better. My fiance looked on the web

   tonight and found info on this condition (including this group).



   Any inspiring stories out there?



   Michael.





   To unsubscribe from this group, send an email to:

   itbs-unsubscribe@egroups.com







   Your use of Yahoo! Groups is subject to the Yahoo! Terms of Service.







[Non-text portions of this message have been removed]

Linda,



Thanks for the info. What are "lumbar or hydrations packs"?



Michael.



on 7/2/02 1:45 PM, Linda & Jim at lindajim@... wrote:



Michael, I am not a backpacker but rather an endurance hiker using lumbar or

hydration packs.  Most  of the ITBS members are runners; only a few hikers.

I would like you to know that the more weight you carry the more stress on

the knee.  It took me over 6 months to get the itbs under control (although

I am 59 so heal slower) but it is now manageable.  BUT, one day of carrying

a heavy load and the knee problem was exacerbated.  Be sure to stretch your

hip flexors and hamstrings before you start hiking and at your rest breaks.

Linda

  ----- Original Message -----

  From: Michael C.

  To: itbs@yahoogroups.com

  Sent: Tuesday, July 02, 2002 1:48 AM

  Subject: [itbs forum] New Member





  Hello.



  I just joined the group as I have just realized that this is what I have. I

  am planning my honeymoon which includes backpacking and concerned that I

  won't be able to rehabilitate by then. It's in 2 months. I've been seeing a

  PT for 4 weeks now. Just when things seem to get better, my knee flares up

  again. It seems like this will never get better. My fiance looked on the

web

  tonight and found info on this condition (including this group).



  Any inspiring stories out there?



  Michael.





  To unsubscribe from this group, send an email to:

  itbs-unsubscribe@egroups.com







  Your use of Yahoo! Groups is subject to the Yahoo! Terms of Service.







[Non-text portions of this message have been removed]





Yahoo! Groups Sponsor ADVERTISEMENT



To unsubscribe from this group, send an email to:

itbs-unsubscribe@egroups.com







Your use of Yahoo! Groups is subject to the Yahoo! Terms of Service

<http://docs.yahoo.com/info/terms/> .









[Non-text portions of this message have been removed]

Also known as "fanny" packs, or torso packs, meaning much smaller and lighter

than any pack for backpacking.  Hydration packs have a "bladder" for holding

liquids and a tube for drinking from the bladder.  Used by lots of day hikers

and bicyclists. Both, of course, mean carrying a lot less weight than a fully

loaded backpack.

   ----- Original Message -----

   From: Michael C.

   To: itbs@yahoogroups.com

   Sent: Tuesday, July 02, 2002 7:59 PM

   Subject: Re: [itbs forum] New Member





   Linda,



   Thanks for the info. What are "lumbar or hydrations packs"?



   Michael.



   on 7/2/02 1:45 PM, Linda & Jim at lindajim@... wrote:



   Michael, I am not a backpacker but rather an endurance hiker using lumbar or

   hydration packs.  Most  of the ITBS members are runners; only a few hikers.

   I would like you to know that the more weight you carry the more stress on

   the knee.  It took me over 6 months to get the itbs under control (although

   I am 59 so heal slower) but it is now manageable.  BUT, one day of carrying

   a heavy load and the knee problem was exacerbated.  Be sure to stretch your

   hip flexors and hamstrings before you start hiking and at your rest breaks.

   Linda

   ----- Original Message -----

   From: Michael C.

   To: itbs@yahoogroups.com

   Sent: Tuesday, July 02, 2002 1:48 AM

   Subject: [itbs forum] New Member





   Hello.



   I just joined the group as I have just realized that this is what I have. I

   am planning my honeymoon which includes backpacking and concerned that I

   won't be able to rehabilitate by then. It's in 2 months. I've been seeing a

   PT for 4 weeks now. Just when things seem to get better, my knee flares up

   again. It seems like this will never get better. My fiance looked on the

   web

   tonight and found info on this condition (including this group).



   Any inspiring stories out there?



   Michael.





   To unsubscribe from this group, send an email to:

   itbs-unsubscribe@egroups.com







   Your use of Yahoo! Groups is subject to the Yahoo! Terms of Service.







   [Non-text portions of this message have been removed]





   Yahoo! Groups Sponsor ADVERTISEMENT



   To unsubscribe from this group, send an email to:

   itbs-unsubscribe@egroups.com







   Your use of Yahoo! Groups is subject to the Yahoo! Terms of Service

   <http://docs.yahoo.com/info/terms/> .









   [Non-text portions of this message have been removed]





   To unsubscribe from this group, send an email to:

   itbs-unsubscribe@egroups.com







   Your use of Yahoo! Groups is subject to the Yahoo! Terms of Service.







[Non-text portions of this message have been removed]

Jason,



I feel for you because I had ITBS in my left knee and patellofemoral

pain syndrome in my right.  For your teardrop, which is the vastus

medialus oblique (vmo), I recommend you avoid conventional wisdom and

common literature.  Conventional wisdom believes the vmo is activated

significantly during the last 20-30 degrees of leg extension.  This

is

true, but the vlo(vastus lateralit-outer quad) is activated an equal

amount.  Therefore, all the literature that preaches about how short

arc/leg extensions isolate the inner quad is completely wrong.



However, I'm not saying general quad strengthening for some is not

the

answer.  For those that have general quad weakness, leg/short arc

extensions are fine.  For those that have determined that they have a

muscle imbalance between their vmo and vlo (weaker inner quad), then

leg extensions are only aggravating the issue.  Why?  Because, if

you're strengthening both equally, then the vmo is still going to be

weaker than the vlo.



So, an effective corrective exercise that got me over the top was an

exercise recommended by Chris Maund in Peakrun magazine.  It's called

the split-toe, heel squat.  Put both heels on a 2 inch lift (thick

dictionary will do).  Make sure your heels touch.  The front of your

feet should be on the ground 30 degrees apart.  Keep your back

straight and look straight ahead.  Cross your arms in front of you

and

do a slow, deep squat.  Take 6 seconds to go all the way down till

your butt is touching your heels.  Keep an upright posture!  Rest for

one second, then take 6 seconds to come back up.  Try to keep more of

your balance towards your forefeet.  Concentrate on those inner

quads.

  I was only able to do 4 reps when I started, so don't be

discouraged.

   Do one set initially, and work your way up to 2 sets of 12 reps

each.  Make sure you throw in rest day or 2 in between sessions.



After about 2 weeks, my patellofemoral pain syndrome (PPS) was almost

gone.  Some people use chondromalacia and PPS synonomously.  This is

incorrect.  Both describe similar symptons, though one, PPS, is

simply

the irritation, while chondromalacia is the irritation with the

wearing away and roughening of cartilage.  Either way, the split-toe,

heel squat will help both conditions--since they're usually caused by

the same muscular imbalance.



Don't forget to stretch and strengthen the hamstrings.  Many people,

especially runners, think their hamstrings get plenty of work while

they run.  Therefore, they feel hamstring strengthening is

unnecessary.  Well, I'm hear to tell you that they're wrong on that

assumption as well.  The quads, not the hamstrings, are worked

significantly during running.



Riding should be fine during re-hab.  Bike riding is very effective

in

strengthening the vmo, but only if you stay in the saddle.



As for braces and knee wraps, leave them in the pile.  They don't

work.  However, if you have a cho-pat strap, you may find that it

gives you symptomatic relief.  If you're looking for a device that

helps, orthotics may help.  A combination of the corrective exercise

mentioned above with orthotics may make your chondromalacia a distant

memory.



Good luck and take care.



Gino

--- In itbs@y..., Jason Warner <jasoncwarner@y...> wrote:

> Hello,

>

> My name is Jason and I am a new member to this mailing

> list. I guess I will just state my questions and hope

> somebody is kind enough to give me some answers.

>

> First off, a little about me:

> 23

> 6'1"

> 200lbs

> I don't run except to play team sports (Basketball and

> football). I also use a stationary bike for cardio and

> I am an avid weight lifter

>

> Flat Footed

> Knock Kneed

> Pigion Toed

>

> Both knees are have this condition, although the knee

> cap in the left is pulled more noticebly while the

> right still has a slight case of chrondelmacia

>

> I have very very week quads and am (have) been working

> on stregthening them, but they don't seem to get any

> stronger....I am starting to lose hope that they ever

> will.

>

> My questions are:

>

> Besides leg extensions, what excercises can I do that

> will help me build stronger quad muscles

> (particularlly those that form the "tear drop" on the

> inside of the knee...that seems to be what I am

> lacking most as there is a visible void where muslce

> should be and is only bone)?

>

> Can I continue to ride the stationary bike / mountain

> bike as I rehab? If not, how can I stay in shape/lose

> some weight?

>

> Any recommendations on braces for the knees? I have

> more than I know what to do with, and I know they

> won't solve the problem, but if anything helps me to

> feel better as I walk/run/excercise I would love to

> have it.

>

> Thanks,

> Jason

>

> __________________________________________________

> Do You Yahoo!?

> Get email at your own domain with Yahoo! Mail.

> http://personal.mail.yahoo.com/?.refer=text

Gino,



Good post, thanks! I've been able to get rid of IT

pain but can't progress to running again until I deal

with the outer quad tenderness I get every time I work

out.



Do you (or anybody else) think that I may be getting

the outer, lower quad pain because my inner quads are

too weak?



What edition of Peakrun magazine can I find the

exercise in?



Thanks

--- sarcomo@... wrote:

> Jason,

>

> I feel for you because I had ITBS in my left knee

> and patellofemoral

> pain syndrome in my right.  For your teardrop, which

> is the vastus

> medialus oblique (vmo), I recommend you avoid

> conventional wisdom and

> common literature.  Conventional wisdom believes the

> vmo is activated

> significantly during the last 20-30 degrees of leg

> extension.  This

> is

> true, but the vlo(vastus lateralit-outer quad) is

> activated an equal

> amount.  Therefore, all the literature that preaches

> about how short

> arc/leg extensions isolate the inner quad is

> completely wrong.

>

> However, I'm not saying general quad strengthening

> for some is not

> the

> answer.  For those that have general quad weakness,

> leg/short arc

> extensions are fine.  For those that have determined

> that they have a

> muscle imbalance between their vmo and vlo (weaker

> inner quad), then

> leg extensions are only aggravating the issue.  Why?

>  Because, if

> you're strengthening both equally, then the vmo is

> still going to be

> weaker than the vlo.

>

> So, an effective corrective exercise that got me

> over the top was an

> exercise recommended by Chris Maund in Peakrun

> magazine.  It's called

> the split-toe, heel squat.  Put both heels on a 2

> inch lift (thick

> dictionary will do).  Make sure your heels touch.

> The front of your

> feet should be on the ground 30 degrees apart.  Keep

> your back

> straight and look straight ahead.  Cross your arms

> in front of you

> and

> do a slow, deep squat.  Take 6 seconds to go all the

> way down till

> your butt is touching your heels.  Keep an upright

> posture!  Rest for

> one second, then take 6 seconds to come back up.

> Try to keep more of

> your balance towards your forefeet.  Concentrate on

> those inner

> quads.

>  I was only able to do 4 reps when I started, so

> don't be

> discouraged.

>   Do one set initially, and work your way up to 2

> sets of 12 reps

> each.  Make sure you throw in rest day or 2 in

> between sessions.

>

> After about 2 weeks, my patellofemoral pain syndrome

> (PPS) was almost

> gone.  Some people use chondromalacia and PPS

> synonomously.  This is

> incorrect.  Both describe similar symptons, though

> one, PPS, is

> simply

> the irritation, while chondromalacia is the

> irritation with the

> wearing away and roughening of cartilage.  Either

> way, the split-toe,

> heel squat will help both conditions--since they're

> usually caused by

> the same muscular imbalance.

>

> Don't forget to stretch and strengthen the

> hamstrings.  Many people,

> especially runners, think their hamstrings get

> plenty of work while

> they run.  Therefore, they feel hamstring

> strengthening is

> unnecessary.  Well, I'm hear to tell you that

> they're wrong on that

> assumption as well.  The quads, not the hamstrings,

> are worked

> significantly during running.

>

> Riding should be fine during re-hab.  Bike riding is

> very effective

> in

> strengthening the vmo, but only if you stay in the

> saddle.

>

> As for braces and knee wraps, leave them in the

> pile.  They don't

> work.  However, if you have a cho-pat strap, you may

> find that it

> gives you symptomatic relief.  If you're looking for

> a device that

> helps, orthotics may help.  A combination of the

> corrective exercise

> mentioned above with orthotics may make your

> chondromalacia a distant

> memory.

>

> Good luck and take care.

>

> Gino

> --- In itbs@y..., Jason Warner <jasoncwarner@y...>

> wrote:

> > Hello,

> >

> > My name is Jason and I am a new member to this

> mailing

> > list. I guess I will just state my questions and

> hope

> > somebody is kind enough to give me some answers.

> >

> > First off, a little about me:

> > 23

> > 6'1"

> > 200lbs

> > I don't run except to play team sports (Basketball

> and

> > football). I also use a stationary bike for cardio

> and

> > I am an avid weight lifter

> >

> > Flat Footed

> > Knock Kneed

> > Pigion Toed

> >

> > Both knees are have this condition, although the

> knee

> > cap in the left is pulled more noticebly while the

> > right still has a slight case of chrondelmacia

> >

> > I have very very week quads and am (have) been

> working

> > on stregthening them, but they don't seem to get

> any

> > stronger....I am starting to lose hope that they

> ever

> > will.

> >

> > My questions are:

> >

> > Besides leg extensions, what excercises can I do

> that

> > will help me build stronger quad muscles

> > (particularlly those that form the "tear drop" on

> the

> > inside of the knee...that seems to be what I am

> > lacking most as there is a visible void where

> muslce

> > should be and is only bone)?

> >

> > Can I continue to ride the stationary bike /

> mountain

> > bike as I rehab? If not, how can I stay in

> shape/lose

> > some weight?

> >

> > Any recommendations on braces for the knees? I

> have

> > more than I know what to do with, and I know they

> > won't solve the problem, but if anything helps me

> to

> > feel better as I walk/run/excercise I would love

> to

> > have it.

> >

> > Thanks,

> > Jason

> >

> > __________________________________________________

> > Do You Yahoo!?

> > Get email at your own domain with Yahoo! Mail.

> > http://personal.mail.yahoo.com/?.refer=text

>

>





__________________________________________________

Do You Yahoo!?

Get email at your own domain with Yahoo! Mail.

http://personal.mail.yahoo.com/

Leslie,

I still do not know exactly what my quad pain was, my PT called it

facilitation because this is where all of the stress of compensating for IT

pain was going plus it originated in my lower back.  I read an earlier post

that said forget braces and wraps but thats what I did.  The pain was so

severe that I sometimes could not run a mile.  It was almost a bone crushing

type of pain.  What I did was to get one of those self adhesive wraps and

wrap the hell out of my quad which enabled me to run.  My theory was that if

I could lessen the severity of the pain I could first of all continue to run

and secondly get my other leg (the ITBS leg) to heal which would help both

legs.  I also found a phenomenal massage thereapist who worked on the knot

(I could feel the knot) in my quad.  I am happy to report that the quad pain

is almost gone.  I took off the wrap two weeks ago and am back to a normal

gait at a much faster pace than I have been able to run in 2 months.  There

were days I did not see this as being possible.  Good luck.

Marzy



> ----------

> From:  L Alkins[SMTP:rumbeam2@...]

> Sent:  Thursday, April 12, 2001 9:51 AM

> To:  itbs@yahoogroups.com

> Subject:  Re: [itbs forum] Re: New Member

>

> Gino,

>

> Good post, thanks! I've been able to get rid of IT

> pain but can't progress to running again until I deal

> with the outer quad tenderness I get every time I work

> out.

>

> Do you (or anybody else) think that I may be getting

> the outer, lower quad pain because my inner quads are

> too weak?

>

> What edition of Peakrun magazine can I find the

> exercise in?

>

> Thanks

> --- sarcomo@... wrote:

> > Jason,

> >

> > I feel for you because I had ITBS in my left knee

> > and patellofemoral

> > pain syndrome in my right.  For your teardrop, which

> > is the vastus

> > medialus oblique (vmo), I recommend you avoid

> > conventional wisdom and

> > common literature.  Conventional wisdom believes the

> > vmo is activated

> > significantly during the last 20-30 degrees of leg

> > extension.  This

> > is

> > true, but the vlo(vastus lateralit-outer quad) is

> > activated an equal

> > amount.  Therefore, all the literature that preaches

> > about how short

> > arc/leg extensions isolate the inner quad is

> > completely wrong.

> >

> > However, I'm not saying general quad strengthening

> > for some is not

> > the

> > answer.  For those that have general quad weakness,

> > leg/short arc

> > extensions are fine.  For those that have determined

> > that they have a

> > muscle imbalance between their vmo and vlo (weaker

> > inner quad), then

> > leg extensions are only aggravating the issue.  Why?

> >  Because, if

> > you're strengthening both equally, then the vmo is

> > still going to be

> > weaker than the vlo.

> >

> > So, an effective corrective exercise that got me

> > over the top was an

> > exercise recommended by Chris Maund in Peakrun

> > magazine.  It's called

> > the split-toe, heel squat.  Put both heels on a 2

> > inch lift (thick

> > dictionary will do).  Make sure your heels touch.

> > The front of your

> > feet should be on the ground 30 degrees apart.  Keep

> > your back

> > straight and look straight ahead.  Cross your arms

> > in front of you

> > and

> > do a slow, deep squat.  Take 6 seconds to go all the

> > way down till

> > your butt is touching your heels.  Keep an upright

> > posture!  Rest for

> > one second, then take 6 seconds to come back up.

> > Try to keep more of

> > your balance towards your forefeet.  Concentrate on

> > those inner

> > quads.

> >  I was only able to do 4 reps when I started, so

> > don't be

> > discouraged.

> >   Do one set initially, and work your way up to 2

> > sets of 12 reps

> > each.  Make sure you throw in rest day or 2 in

> > between sessions.

> >

> > After about 2 weeks, my patellofemoral pain syndrome

> > (PPS) was almost

> > gone.  Some people use chondromalacia and PPS

> > synonomously.  This is

> > incorrect.  Both describe similar symptons, though

> > one, PPS, is

> > simply

> > the irritation, while chondromalacia is the

> > irritation with the

> > wearing away and roughening of cartilage.  Either

> > way, the split-toe,

> > heel squat will help both conditions--since they're

> > usually caused by

> > the same muscular imbalance.

> >

> > Don't forget to stretch and strengthen the

> > hamstrings.  Many people,

> > especially runners, think their hamstrings get

> > plenty of work while

> > they run.  Therefore, they feel hamstring

> > strengthening is

> > unnecessary.  Well, I'm hear to tell you that

> > they're wrong on that

> > assumption as well.  The quads, not the hamstrings,

> > are worked

> > significantly during running.

> >

> > Riding should be fine during re-hab.  Bike riding is

> > very effective

> > in

> > strengthening the vmo, but only if you stay in the

> > saddle.

> >

> > As for braces and knee wraps, leave them in the

> > pile.  They don't

> > work.  However, if you have a cho-pat strap, you may

> > find that it

> > gives you symptomatic relief.  If you're looking for

> > a device that

> > helps, orthotics may help.  A combination of the

> > corrective exercise

> > mentioned above with orthotics may make your

> > chondromalacia a distant

> > memory.

> >

> > Good luck and take care.

> >

> > Gino

> > --- In itbs@y..., Jason Warner <jasoncwarner@y...>

> > wrote:

> > > Hello,

> > >

> > > My name is Jason and I am a new member to this

> > mailing

> > > list. I guess I will just state my questions and

> > hope

> > > somebody is kind enough to give me some answers.

> > >

> > > First off, a little about me:

> > > 23

> > > 6'1"

> > > 200lbs

> > > I don't run except to play team sports (Basketball

> > and

> > > football). I also use a stationary bike for cardio

> > and

> > > I am an avid weight lifter

> > >

> > > Flat Footed

> > > Knock Kneed

> > > Pigion Toed

> > >

> > > Both knees are have this condition, although the

> > knee

> > > cap in the left is pulled more noticebly while the

> > > right still has a slight case of chrondelmacia

> > >

> > > I have very very week quads and am (have) been

> > working

> > > on stregthening them, but they don't seem to get

> > any

> > > stronger....I am starting to lose hope that they

> > ever

> > > will.

> > >

> > > My questions are:

> > >

> > > Besides leg extensions, what excercises can I do

> > that

> > > will help me build stronger quad muscles

> > > (particularlly those that form the "tear drop" on

> > the

> > > inside of the knee...that seems to be what I am

> > > lacking most as there is a visible void where

> > muslce

> > > should be and is only bone)?

> > >

> > > Can I continue to ride the stationary bike /

> > mountain

> > > bike as I rehab? If not, how can I stay in

> > shape/lose

> > > some weight?

> > >

> > > Any recommendations on braces for the knees? I

> > have

> > > more than I know what to do with, and I know they

> > > won't solve the problem, but if anything helps me

> > to

> > > feel better as I walk/run/excercise I would love

> > to

> > > have it.

> > >

> > > Thanks,

> > > Jason

> > >

> > > __________________________________________________

> > > Do You Yahoo!?

> > > Get email at your own domain with Yahoo! Mail.

> > > http://personal.mail.yahoo.com/?.refer=text

> >

> >

>

>

> __________________________________________________

> Do You Yahoo!?

> Get email at your own domain with Yahoo! Mail.

> http://personal.mail.yahoo.com/

>

> To unsubscribe from this group, send an email to:

> itbs-unsubscribe@egroups.com

>

>

>

> Your use of Yahoo! Groups is subject to http://docs.yahoo.com/info/terms/

>

>

Leslie,



The article is about muscle imbalances, authored by Chris Maund.  The

Peakrun issue is July/August 1999, Volume 8/Number 4.



I don't think you're getting outer, lower quad pain because of weak,

inner quads, unless the pain is actually in the antero-lateral section

of your knee joint.  If that's the case, the distal insertion point of

your illiotibial band may be the culprit.  IT band is usually felt

more laterally, however, some people, like myself, have ITBS where the

IT band inserts into the tibia.  The burning pain is felt immediately

to the left and slightly below the left kneecap.  The point tenderness

will lead most doctors to diagnose the pain as slight lateral meniscus

fragmentation or degeneration.  Unfortunately, you can't be sure until

you get an MRI, which I had 5 weeks ago.



I hope the Chris Maund article helps you.  He's a great corrective

exercise specialist.



Gino



p.s.  You can order it from www.roadrunnersports.com.  They have all

the back issues.



--- In itbs@y..., L Alkins <rumbeam2@y...> wrote:

> Gino,

>

> Good post, thanks! I've been able to get rid of IT

> pain but can't progress to running again until I deal

> with the outer quad tenderness I get every time I work

> out.

>

> Do you (or anybody else) think that I may be getting

> the outer, lower quad pain because my inner quads are

> too weak?

>

> What edition of Peakrun magazine can I find the

> exercise in?

>

> Thanks

> --- sarcomo@y... wrote:

> > Jason,

> >

> > I feel for you because I had ITBS in my left knee

> > and patellofemoral

> > pain syndrome in my right.  For your teardrop, which

> > is the vastus

> > medialus oblique (vmo), I recommend you avoid

> > conventional wisdom and

> > common literature.  Conventional wisdom believes the

> > vmo is activated

> > significantly during the last 20-30 degrees of leg

> > extension.  This

> > is

> > true, but the vlo(vastus lateralit-outer quad) is

> > activated an equal

> > amount.  Therefore, all the literature that preaches

> > about how short

> > arc/leg extensions isolate the inner quad is

> > completely wrong.

> >

> > However, I'm not saying general quad strengthening

> > for some is not

> > the

> > answer.  For those that have general quad weakness,

> > leg/short arc

> > extensions are fine.  For those that have determined

> > that they have a

> > muscle imbalance between their vmo and vlo (weaker

> > inner quad), then

> > leg extensions are only aggravating the issue.  Why?

> >  Because, if

> > you're strengthening both equally, then the vmo is

> > still going to be

> > weaker than the vlo.

> >

> > So, an effective corrective exercise that got me

> > over the top was an

> > exercise recommended by Chris Maund in Peakrun

> > magazine.  It's called

> > the split-toe, heel squat.  Put both heels on a 2

> > inch lift (thick

> > dictionary will do).  Make sure your heels touch.

> > The front of your

> > feet should be on the ground 30 degrees apart.  Keep

> > your back

> > straight and look straight ahead.  Cross your arms

> > in front of you

> > and

> > do a slow, deep squat.  Take 6 seconds to go all the

> > way down till

> > your butt is touching your heels.  Keep an upright

> > posture!  Rest for

> > one second, then take 6 seconds to come back up.

> > Try to keep more of

> > your balance towards your forefeet.  Concentrate on

> > those inner

> > quads.

> >  I was only able to do 4 reps when I started, so

> > don't be

> > discouraged.

> >   Do one set initially, and work your way up to 2

> > sets of 12 reps

> > each.  Make sure you throw in rest day or 2 in

> > between sessions.

> >

> > After about 2 weeks, my patellofemoral pain syndrome

> > (PPS) was almost

> > gone.  Some people use chondromalacia and PPS

> > synonomously.  This is

> > incorrect.  Both describe similar symptons, though

> > one, PPS, is

> > simply

> > the irritation, while chondromalacia is the

> > irritation with the

> > wearing away and roughening of cartilage.  Either

> > way, the split-toe,

> > heel squat will help both conditions--since they're

> > usually caused by

> > the same muscular imbalance.

> >

> > Don't forget to stretch and strengthen the

> > hamstrings.  Many people,

> > especially runners, think their hamstrings get

> > plenty of work while

> > they run.  Therefore, they feel hamstring

> > strengthening is

> > unnecessary.  Well, I'm hear to tell you that

> > they're wrong on that

> > assumption as well.  The quads, not the hamstrings,

> > are worked

> > significantly during running.

> >

> > Riding should be fine during re-hab.  Bike riding is

> > very effective

> > in

> > strengthening the vmo, but only if you stay in the

> > saddle.

> >

> > As for braces and knee wraps, leave them in the

> > pile.  They don't

> > work.  However, if you have a cho-pat strap, you may

> > find that it

> > gives you symptomatic relief.  If you're looking for

> > a device that

> > helps, orthotics may help.  A combination of the

> > corrective exercise

> > mentioned above with orthotics may make your

> > chondromalacia a distant

> > memory.

> >

> > Good luck and take care.

> >

> > Gino

> > --- In itbs@y..., Jason Warner <jasoncwarner@y...>

> > wrote:

> > > Hello,

> > >

> > > My name is Jason and I am a new member to this

> > mailing

> > > list. I guess I will just state my questions and

> > hope

> > > somebody is kind enough to give me some answers.

> > >

> > > First off, a little about me:

> > > 23

> > > 6'1"

> > > 200lbs

> > > I don't run except to play team sports (Basketball

> > and

> > > football). I also use a stationary bike for cardio

> > and

> > > I am an avid weight lifter

> > >

> > > Flat Footed

> > > Knock Kneed

> > > Pigion Toed

> > >

> > > Both knees are have this condition, although the

> > knee

> > > cap in the left is pulled more noticebly while the

> > > right still has a slight case of chrondelmacia

> > >

> > > I have very very week quads and am (have) been

> > working

> > > on stregthening them, but they don't seem to get

> > any

> > > stronger....I am starting to lose hope that they

> > ever

> > > will.

> > >

> > > My questions are:

> > >

> > > Besides leg extensions, what excercises can I do

> > that

> > > will help me build stronger quad muscles

> > > (particularlly those that form the "tear drop" on

> > the

> > > inside of the knee...that seems to be what I am

> > > lacking most as there is a visible void where

> > muslce

> > > should be and is only bone)?

> > >

> > > Can I continue to ride the stationary bike /

> > mountain

> > > bike as I rehab? If not, how can I stay in

> > shape/lose

> > > some weight?

> > >

> > > Any recommendations on braces for the knees? I

> > have

> > > more than I know what to do with, and I know they

> > > won't solve the problem, but if anything helps me

> > to

> > > feel better as I walk/run/excercise I would love

> > to

> > > have it.

> > >

> > > Thanks,

> > > Jason

> > >

> > > __________________________________________________

> > > Do You Yahoo!?

> > > Get email at your own domain with Yahoo! Mail.

> > > http://personal.mail.yahoo.com/?.refer=text

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Hello.



I just joined the group as I have just realized that this is what I have. I

am planning my honeymoon which includes backpacking and concerned that I

won't be able to rehabilitate by then. It's in 2 months. I've been seeing a

PT for 4 weeks now. Just when things seem to get better, my knee flares up

again. It seems like this will never get better. My fiance looked on the web

tonight and found info on this condition (including this group).



Any inspiring stories out there?



Michael.

Michael, I have less trouble with IT when I'm hiking than I do walking or

running.  At least for hiking in the mountains.  My theory is that either

the IT band doesn't get as irritated because each step is different or that

when you're climbing & descending you don't straighten your leg all the way.



An MD friend of mine suggested taking 800 mg Ibuprofen before you know

you're gonna be irritating the IT band, and icing it immediately after you

get through (I know, it'll all melt by the time you get to where you're

going).



If you're new here, look up some of the previous correspondence having to do

with adhesions, ART, and surgery.  Lots of us have found that stretching

just isn't enough.



Good luck on the trip.



Ann



>-----Original Message-----

>From: Michael C. [mailto:maccohen@...]

>Sent: Tuesday, July 02, 2002 12:49 AM

>To: itbs@yahoogroups.com

>Subject: [itbs forum] New Member

>

>

>Hello.

>

>I just joined the group as I have just realized that this is what I have. I

>am planning my honeymoon which includes backpacking and concerned that I

>won't be able to rehabilitate by then. It's in 2 months. I've been seeing a

>PT for 4 weeks now. Just when things seem to get better, my knee flares up

>again. It seems like this will never get better. My fiance looked

>on the web

>tonight and found info on this condition (including this group).

>

>Any inspiring stories out there?

>

>Michael.

>

>

>To unsubscribe from this group, send an email to:

>itbs-unsubscribe@egroups.com

>

>

>

>Your use of Yahoo! Groups is subject to http://docs.yahoo.com/info/terms/

>

>

Hi All,



My name is Raghu Srinivasan (Raghu-pronounced like the pasta sauce:))

and i KNOW i have ITBS syndrome:(



I had been training for a marathon since February 2002 with Team in

Training (Leukemia and Lymphoma Society) and i had constant issues

with my left glute and hamstring. Several visits to the Stanford

Myofascial Institute (SMI) helped alleviate/remove the problem via

deep-tissue massage, ice-tub soaking and intense stretching. All

seemed well until the 2nd week of June when i felt a searing pain in

my right IT Band region (lateral right knee). It was back to SMI for

deep tisse massages, icing, etc etc. However, they didnt tell me that

running the Anchorage marathon on June 22 would be a pipe-dream for

fear of acutely disappointing me. In any case, i started off well

enough in Anchorage on June 22 with no ostensible injuries and hoping

for a 3.50 finish. Somewhere between the 3rd and the 4th mile a

familiar twinge surfaced on my right IT band. At that time, we were

running on asphalt (I know, I know...but no choice). I carried on

gamely and we got on to the rock and mud trail (mile 7 to mile 15).

The pain got worse and we got back to asphalt for the last 10 miles.

I was already 40 minutes behind my expected finish time. At mile 18,

my right leg gave up. I hobbled for the next 2 hours with icepacks

strapped to my right leg and finished at 5hr 56 minutes and change.

Well, i finished it. Now, i have to beat this thing. I am going to

read through all the messages and hopefully share my recovery with

you.



Cheers,

Raghu

Hi,  I am an 18 year old female college athlete, I am a soccer player and a

long distance runner. I have had ITB pain for 18 months now. I have had a

total of 11 months of physical therapy, cortisone injections, and rest

periods with no luck. My symtoms will ease for a week when I start therapy

again but then they come back just as bad. My surgeon said that the next

step is surgery. I am a little anxious about this becasue I need to be back

conditioning as soon as I can because 2 and a half months after surgery  my

team is playing over in Europe, and I need to be in prime shape. I was

wondering if anyone knows the success rate and it there was a high number of

problems with this surgery.



_________________________________________________________________

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Kim,



What kind of treatment did you have for your low back pain?



Michele Dougherty

mdougherty22000 wrote:

> Kim,

>

> What kind of treatment did you have for your low back pain?

>



Greetings.



I had a chiropractic treatment that helped a lot. The ITBS showed up a few days

after my second adjustment. My tendons are all very tight (low flexibility --

but working on it through stretching and exercise).



Kim

Kim, did your doc tell you about stretching exercises? You find some really

useful streching ex. on the web. They have helped me alot.



Nora





-------- Original-Nachricht --------

> Datum: Sat, 18 Apr 2009 18:28:13 -0400

> Von: Ceffyl <ceffyl@...>

> An: itbs@yahoogroups.com

> Betreff: Re: [itbs] New Member



> mdougherty22000 wrote:

> > Kim,

> >

> > What kind of treatment did you have for your low back pain?

> >

>

> Greetings.

>

> I had a chiropractic treatment that helped a lot. The ITBS showed up a few

> days

> after my second adjustment. My tendons are all very tight (low flexibility

> --

> but working on it through stretching and exercise).

>

> Kim



--

Psssst! Schon vom neuen GMX MultiMessenger gehört? Der kann`s mit allen:

http://www.gmx.net/de/go/multimessenger01

> Kim, did your doc tell you about stretching exercises? You find some

> really useful streching ex. on the web. They have helped me alot.

>



I found some exercises on a runner's web site that I've been using in

addition to the ones my doctor gave me.



Are there any web sites you recommend?



Thank you.



Kim

http://www.operationironman.com/2008/07/itb-band-stretches.html

I like the second one and the Yoga pigeon.



http://www.laufpirat.de/dehnen.html

I like the first one. You can also do it laying on the ground.



Nora



-------- Original-Nachricht --------

> Datum: Mon, 20 Apr 2009 12:00:11 -0400 (EDT)

> Von: ceffyl@...

> An: itbs@yahoogroups.com

> Betreff: Re: [itbs] New Member



> > Kim, did your doc tell you about stretching exercises? You find some

> > really useful streching ex. on the web. They have helped me alot.

> >

>

> I found some exercises on a runner's web site that I've been using in

> addition to the ones my doctor gave me.

>

> Are there any web sites you recommend?

>

> Thank you.

>

> Kim



--

Neu: GMX FreeDSL Komplettanschluss mit DSL 6.000 Flatrate + Telefonanschluss für

nur 17,95 Euro/mtl.!*

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Kim, you might want to ask your primary care physician about your situation as

well or perhaps you already have. Is it your PCP who will be sending you to PT?



I feel that some exercise or other I was doing at PT bothered my knee and gave

me the symptoms of ITB. Now that I have given up doing the exercises at PT I am

just about all better.



I have not heard of anyone else saying that ITB made their sking sensitive as

well.



I hope some of the others can give you more info on that.



Best of luck to you,



Michele Dougherty