FasterSkier Forums » Training

1. auteneric
   Member

   Does anyone have experience with Illiotibial Band problems resulting in pain on the outside of the knee. Causes, treatment, equipment fixes, etc.

   Posted 11 months ago #

2. Peter Minde
   Member

   For treatment, find a good sports medicine doctor and then get physical therapy. You haven't mentioned which activity affects your ITB the most.

   I developed severe ITB syndrome from running. I had to stop running for several months (although I could roller ski) and then ease back into it gradually. Physical therapy, stretching and a foam roller are key. Patience too.

   I found that running shoes with very little cushioning aggravate the problem, so I avoid them. Good luck with your recovery.

   -Peter

   Posted 11 months ago #

3. Lawrence
   Member

   ITB syndrome is often linked to over-pronation in running, and over-pronation is caused by 1)heel lift and heel striking in general, and 2)too much cushioning in shoes causing excessive lateral movement.

   My solution was barefoot running, or at least running with barefoot shoes, like the Merrell Trail Glove. Get off of your heels and you'll get better.

   Posted 11 months ago #

4. auteneric
   Member

   I probably should have added a little more information. The first time I had pain in this area (i.e. the bony protrusion on the back part of the outside of the knee) about two years during a rather easy hike. It may have originated, though, during an easy run a few days before. I stopped both activities for a few months and substituted roller skiing and cycling, and the pain seemed to have gone away entirely. When conditions allowed (central Ohio in January) I also did some skating on (soft, unpacked snow) on a local golf course, still with no pain. I returned home to Anchorage, Alaska, in the middle of January. The first time I went out skating for a medium-hard effort (two hours, or so). The only thing remarkable about the day was the temperature was relatively cold (5-15 degrees F) and the track was quite hard, rolling terrain, but no huge hills. The last few miles, my knees started to hurt again, and by the end were quite painful. For the next few months, I was able to classic ski with no problems and put a fair amount of time on the bike on my indoor trainer, also with no problems. An (interesting???) aside to the day when the pain started again was that I took my dog with me during the first fifteen minutes or so to warm up, keeping it pretty easy for the both of us. She ended up reinjuring and old ACL injury quite badly, and could barely walk for the next few days. She's fully recovered, but my knee issue just doesn't seem to be back to normal, more of a nagging ache, but nevertheless still there.

   Currently, cycling doesn't seem to cause any problems, and it seems that if I try to mix things up with V1, V2 alternate (both right and left side), V2 and double poling I can get by OK.

   Throughout this whole period, I've had a few periods of months with no activity at all, due more to lack of inspiration that anything else, so I don't thing "rest" is necessarily the overriding issue.

   I haven't run at all for two years, as I've found that no matter how gradual and easy I try to take it, injury of some sort is always the result.

   Also, I've always been a pronator, but since my former running days in high school and college, have never had any resulting injuries. The current pain seems to radiate from below (ankle area) up to my knee, which seems like the opposite direction from where it should be coming if it were stemming from the ITB. Strength in the hip-flexor area I don't think is a main issue either. I am currently stretching about 15 minutes a day, but at the time the injury surfaced had not been.

   I'm currently skiing on Rossi S-Lab boots (2008), SNS with Pilot bindings. Roller skis are V2 Aero 150 Skating.

   So, there you have it. Does anyone know a good sports medicince doctor or physical therapist (i.e. a skier) in the Anchorage area?

   Posted 11 months ago #

5. Lawrence
   Member

   What you describe sounds more like inflammation in the peroneous longus, which runs from the foot and behind the outer ankle attaching behind the outer knee, behind where it ITB attaches. Sometimes in running and also skating, athletes will overuse this band by lifting the outside of the foot. Also, runners will often lift the foot using this muscle. This can cause problems with the ITB also.

   Try to ski and run without lifting your baby toe on recovery, and make sure you are not edging when you skate by doing the same.

   Posted 11 months ago #

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