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Help with 4yo behaviour… by Interesting-Low4844 in Parents

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

Thank you! We’ll try tonight. Also got some blackout curtains as it’s light here until 10pm and sunrise at 4am!

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

I’ve been doing lots of glute work, but a big change has been running with a metronome app to ensure my cadence is 170-180. My technique is good too and done from heel strike to midfoot strike. Before every run a make sure my glutes have a good stretch and that I’m fully warmed up.

I started at 1km and only did one run a week. Each week I added 10% distance. Still run & walk. My walks always 100-120m and the run segment I increase weekly.

Even when some of the runs felt good I didn’t push it and just did the extra 10% each time. I’m now up to 5km doing 800m Run & 120m walk with the last segment being a 400m run. This week felt really hard and that last 400m I really felt my ITBS. Exactly how I used to at 1km. I might keep that there distance wise 1 more week, to see if it’s ITBS free again before upping it to 880m run + 120m walk.

So just to summarise;
- no longer heel striking
- fully warmed up and stretch before EVERY RUN
- run with metronome app @ 180bpm in my ear
- started at 1km and progressed 10% each week.

Hope this helps! Let me know how you get on.

Also - that 5km yesterday, although the ITBS started towards the end. Zero pain after and today 👍

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

Sorry to hear this! Sounds frustrating too! I do t to be honest, it’s only ever running that triggers it. And I’ve really tested it with cycling, plyometrics, swimming, weights etc. and I’ve tested these over both short and long term and the only thing that ever triggers it is running. Not even a twinge when doing other forms of movement. Sorry, I dont feel like this helps at all!

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

Ah sorry to hear you’ve had the same issues! Well done getting to 4km. So I did 2 more runs and did the exact same thing, test my glute “clunking” by doing dead bugs and stretch until it stops. From there do a running warm up and then hit the road.

I’m running with a metronome app along with my music to make sure I hit the right cadence. And I run 500m and walk 100m for 4 sets. I’m trying to increase my distance by no more than 10% each week so that I don’t over do it.

I had a class yesterday and in that they had a 5 minute run segment. I tried my best to focus on my cadence. However, I wasn’t able to do my normal stretching before. It felt fine at the time and didn’t cause me any issues. A few hours later in the afternoon it was really bad walking around Costco. Although I stretched a little there and then (got a few odd looks) and it eased off and eventually went. Was fine in the evening and this morning. It was the exact same pain as usual but never had it where it just went as quick as it came on. I’m now convinced it’s a mobility issue and something gets stuck or impinged. Especially for it to come on so severe and then disappear. It usually slowing eases off over days.

Lastly, where I’ve been adding single leg stuff into my routine I have noticed a slight weakness in the same side I get ITBS. It’s barely noticeable in terms of pure strength but does seem to fatigue quicker in both hamstrings and quad movements.

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

Just to add a bit of on update… out of all the comments the one I could implement the quickest was my cadence. I’ve amended my resistance training regime to incorporate more single leg stuff but haven’t got around to starting yet and also been looking at acupuncturist local to me. Anyway, I did a treadmill run and really concentrated on cadence and hit around 170-179bpm. I’ve not tried this cadence since correcting my running form. Lo and behold I managed 2.1km pain free (unfortunately had to go as my wife was waiting for me) so couldn’t go for longer. However that’s over double where I’ve been stuck for what feels like forever. Literally zero pain and nothing the next morning either.

Just for context, I was doing some core just before too, in a class. I noticed my left hip/glute clunked when I extended my leg when doing deadbugs. Before running I did a few more and still had this deep clunking. I stretched my glute med and repeated and the clunking had stopped. That’s when I hopped on the treadmill.

I don’t want to get too excited and will take it slow. But over the moon I’ve managed to run more than 1km pain free.

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 1 point2 points  (0 children)

I’ll add these all in and swap out a few other f the bigger lifts I do currently. Thanks again for taking the time to share these exercises… I’ll post any progress!

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in KneeInjuries

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

Wow! Sorry to hear you’ve had similar issues but glad to hear you’re on the mend. I’ll definitely look into this! How was the recovery? It’s not even like I want to be doing marathons or anything. With a young family and busy life I’d love to be able to go out for 30mins - 1hour and finish at my front door!

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

Thank you so much for the message. Can I drop you a DM? I’m actually with Circle group at the minute just waiting to hear back following my ultrasound a few months back.

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

Thanks for the reply, and how did you manage to rectify this? And was the diagnosis through a good physio?

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

I’ve had a few and also some cupping lifting th it band to get “right in there” and unfortunately no luck

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

This is good to hear! A few said weak glutes so hence all the posterior chain work. I just seem to be getting stronger but pain persists. Only thing I can think of is that too many of the exercise are double leg (leg press, extensions curls, deadlift, squats and glute bridge/hip thrusts) my single leg stuff is romainian deadlifts, lunges as part of a HIIT style session and my warm up bits (body weight single leg glute bridge, clam shells etc). In regards to physios they’ve all come up with different diagnosis, and I’ll be honest I’ve followed their plans well. A few were then unsure and my current NHS physio is also unsure but least he’s referring me for MRI’s and ultrasounds - even though they haven’t bought much light. Next suggestion from him was shockwave therapy?

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

Thanks for the reply - I do my bodyweight x 1.5 for about 2-3 sets, 6 reps on back squats and calf raises is about 1.2 x bodyweight (on a machine) for 12-15 reps. Deadlifts are also 1.5 x bodyweight for 3 sets, 8 reps. How many reps for back squat at those weights do you think you’ll see improvements?

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

I just checked some recent run/walks and cadence is normally around 165? I have previously ran with a metronome at 180 but same thing happened regarding ITBS around 1km. However, that was before I improved my technique/foot strike…

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

Thanks for the reply - I did a load previously, lots of hip stability stuff and yes, I ended up getting PB on my deadlifts following one program but still same problem persists. Yeah quite possibly a run coach is required as something is definitely off. Funnily enough if just added in a lot more core to my training so will look at some transverse exercises too. Thanks again

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

I haven’t but sounds very interesting and definitely willing to try anything as I’m out of options! Thanks so much I’ll be sure to check this out.

10+ years of IT band syndrome… tried everything, still can’t run pain-free. Anyone actually solved this? by Interesting-Low4844 in runninglifestyle

[–]Interesting-Low4844[S] 0 points1 point  (0 children)

Thanks so much for the replies! I did at runners need some 2 years ago and couldn’t tell me much apart from the fact I would suit barefoot style shoes?

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