ITBS: From running to rollerblading. Foam roller.
I just found a foam roller to massage my ITB band. Kaiser Hospital actually sells them! My mom lent me hers. They probably are cheaper from Kaiser than from Amazon.com.
I will also switch from running to rollerblading for a while, since rollerblading's side-to-side motion is one of the best exercises for strengthening your butt, hip abductors, and gluteus medius. Also, rollerblading makes you balance for long distances on one leg, which strengthens all the gluteal muscles.
People who only are runners tend to have weaker glutes---which may lead to hip and knee problems.
Since I've been rollerblading for years, and I would do 13-mile skating sprints last year, I thought my glutes were strong. However, after I began running in May, I did my usual 6.5 mile skate and found my butt muscles hard and sore afterwards---which showed that they had weakened from disuse.
Of course, I'll do the stretching and stabilizing exercises below, like lateral leg lifts, standing for long periods on one leg, etc.
Foam roller stretching exercises
http://www.power-systems.com/news/01_26_06b.aspx
Stretching and strengthening exercises for ITBS
http://runningtimes.com/rt/articles/?id=6099&page=1&c=372
http://www.exrx.net/Kinesiology/Inflexibilities.html#anchor13320380
Beating the band
http://runningtimes.com/rt/articles/print.asp?id=3528
A RUNNER'S GUIDE TO ITBS
http://www.anaerobic.net/runnersguide.html
http://www.drpribut.com/sports/spitb.html
ITBS: a common source of knee pain
http://www.aafp.org/afp/20050415/1545.html
"Inconsistent or limited-quality patient-oriented evidence:
Hip abductor weakness seems to contribute to the development of iliotibial band
syndrome. Strengthening of the hip abductors has led to symptom improvement.
Strength training should be an integral part of any runner's regimen; however,
for patients with iliotibial band syndrome particular emphasis needs to be
placed on the gluteus medius muscle."
Personal ITBS stories
http://www.ultrunr.com/itb.html
I will also switch from running to rollerblading for a while, since rollerblading's side-to-side motion is one of the best exercises for strengthening your butt, hip abductors, and gluteus medius. Also, rollerblading makes you balance for long distances on one leg, which strengthens all the gluteal muscles.
People who only are runners tend to have weaker glutes---which may lead to hip and knee problems.
Since I've been rollerblading for years, and I would do 13-mile skating sprints last year, I thought my glutes were strong. However, after I began running in May, I did my usual 6.5 mile skate and found my butt muscles hard and sore afterwards---which showed that they had weakened from disuse.
Of course, I'll do the stretching and stabilizing exercises below, like lateral leg lifts, standing for long periods on one leg, etc.
Foam roller stretching exercises
http://www.power-systems.com/news/01_26_06b.aspx
Stretching and strengthening exercises for ITBS
http://runningtimes.com/rt/articles/?id=6099&page=1&c=372
http://www.exrx.net/Kinesiology/Inflexibilities.html#anchor13320380
Beating the band
http://runningtimes.com/rt/articles/print.asp?id=3528
A RUNNER'S GUIDE TO ITBS
http://www.anaerobic.net/runnersguide.html
http://www.drpribut.com/sports/spitb.html
ITBS: a common source of knee pain
http://www.aafp.org/afp/20050415/1545.html
"Inconsistent or limited-quality patient-oriented evidence:
Hip abductor weakness seems to contribute to the development of iliotibial band
syndrome. Strengthening of the hip abductors has led to symptom improvement.
Strength training should be an integral part of any runner's regimen; however,
for patients with iliotibial band syndrome particular emphasis needs to be
placed on the gluteus medius muscle."
Personal ITBS stories
http://www.ultrunr.com/itb.html