{"id":1331,"date":"2009-06-17T05:21:19","date_gmt":"2009-06-17T10:21:19","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1331"},"modified":"2009-06-19T16:42:52","modified_gmt":"2009-06-19T21:42:52","slug":"got-it-pain","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/got-it-pain\/","title":{"rendered":"Got IT Pain?"},"content":{"rendered":"<p>A tight IT Band is not a good sign.\u00a0 It needs to be stretched out and loosened up or it could turn into the dreaded IT Band Syndrome.<\/p>\n<p>I was told my a massuse last year that my IT Band was extremely tight.\u00a0 So I started stretching it on a regular basis.\u00a0 I did some research and found this excellent <a href=\"http:\/\/www.anaerobic.net\/runnersguide.html\">information sheet<\/a> about the IT Band.\u00a0 By a trained physical therapist it lists some of the who, what, when, where, why, and how questions of the IT Band.<\/p>\n<p>I think most of us are most concerned about not having problems with it and could care less about some of the anatomy that surrounds it.\u00a0 She lists five keys to preventing ITBS &#8211; but they are actually almost identical steps to preventing any injury!<\/p>\n<p>The list is:<\/p>\n<p>&#8211; Changing running shoes every 300-400 miles and alternating between shoes with every run.\u00a0 <em>I&#8217;ve occasionally <a href=\"https:\/\/www.teamcrossworld.com\/running\/2009\/thoughts-on-running-shoes\/\">talked<\/a> about <a href=\"https:\/\/www.teamcrossworld.com\/running\/2007\/time-to-change-the-shoes\/\">my shoes<\/a> and <a href=\"https:\/\/www.teamcrossworld.com\/running\/2008\/it-is-time-again-for\/\">shoe preferences<\/a>. <\/em><\/p>\n<p>&#8211; Slowly increasing mileage (no more than 10% a week or on any run), including adding hill workouts gradually.\u00a0 Downhills can add a lot of strain to the ITB.<\/p>\n<p>&#8211; Avoid uneven surfaces.\u00a0 <em>More likely always running on the same side of a <a href=\"http:\/\/www.merriam-webster.com\/dictionary\/camber\">cambered <\/a>or <a href=\"http:\/\/en.wikipedia.org\/wiki\/Cant_(road\/rail)\">cantered <\/a>surface like a road.\u00a0 One leg can become predisposed to ITB because of the extra pressure placed on it. <\/em><\/p>\n<p>&#8211; Keep the knees warm. <em>Seems like if you are predisposed this might be helpful.\u00a0 She said below 60 &#8211; but above 40 I&#8217;m wanting to wear shorts. <\/em><\/p>\n<p><em>&#8211; <\/em>Cool down and stretch after a run.\u00a0 Ice if needed.<\/p>\n<p>The article continues on and offers some stretches and strength training ideas specific to the ITB.\u00a0 For now you&#8217;ll just have to go <a href=\"http:\/\/www.anaerobic.net\/runnersguide.aspx\">read up on it<\/a>.<\/p>\n<p>[tags] IT Band, ITBS, iliotibial band [\/tags]<\/p>\n<div class=\"zemanta-pixie\" style=\"margin-top: 10px; height: 15px;\"><a class=\"zemanta-pixie-a\" title=\"Reblog this post [with Zemanta]\" href=\"http:\/\/reblog.zemanta.com\/zemified\/e3b308f0-f3fc-48c7-86df-0fe17c7cb127\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"zemanta-pixie-img\" style=\"border: medium none; float: right;\" src=\"https:\/\/i0.wp.com\/img.zemanta.com\/reblog_e.png?w=625\" alt=\"Reblog this post [with Zemanta]\" \/><\/a><span class=\"zem-script more-related pretty-attribution\"><script src=\"http:\/\/static.zemanta.com\/readside\/loader.js\" type=\"text\/javascript\"><\/script><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A tight IT Band is not a good sign.\u00a0 It needs to be stretched out and loosened up or it could turn into the dreaded IT Band Syndrome. I was told my a massuse last year that my IT Band was extremely tight.\u00a0 So I started stretching it on a regular basis.\u00a0 I did some [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[30,4,7,38,42],"tags":[404,102,442,103,688,450,332,491,695],"class_list":["post-1331","post","type-post","status-publish","format-standard","hentry","category-health","category-information","category-resources","category-shoes","category-stretching","tag-athletic","tag-athletic-shoe","tag-conditions-and-diseases","tag-footwear","tag-health","tag-physical-therapy","tag-strength-training","tag-stretch","tag-stretching"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-lt","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":209,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/a-controversy-of-stretching\/","url_meta":{"origin":1331,"position":0},"title":"A Controversy of Stretching","author":"crossn81","date":"March 20, 2008","format":false,"excerpt":"I recently reported that I signed up to be included in a USATF sponsored Stretch Study, which is looking at a broad cross section of regular runners to determine if stretching before running (and warming up) helps prevent or causes injuries. A recent New York Times article actually looks into\u2026","rel":"","context":"In &quot;Health&quot;","block_context":{"text":"Health","link":"https:\/\/www.teamcrossworld.com\/running\/category\/health\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":194,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/usatf-ongoing-stretch-study\/","url_meta":{"origin":1331,"position":1},"title":"USATF &#8211; Ongoing Stretch Study","author":"crossn81","date":"March 11, 2008","format":false,"excerpt":"USA Track and Field is in the middle of a very large study on the impact of stretching before you run and running-related injuries. From their background information: Many studies have been conducted to understand the impact of stretching or warm-ups on the risk of injury, but with conflicting results.\u2026","rel":"","context":"In &quot;Health&quot;","block_context":{"text":"Health","link":"https:\/\/www.teamcrossworld.com\/running\/category\/health\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.usatf.org\/stretchstudy\/images\/StretchStudyLogo.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":467,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-13\/","url_meta":{"origin":1331,"position":2},"title":"Marathon Training: Week 13","author":"crossn81","date":"September 1, 2008","format":false,"excerpt":"This was a pretty nice week of running with some great weather and camaraderie. This was the highest mileage week of the season and it felt pretty strong. It seems the rest day always comes at the best time! I started running in my new shoes on Monday - Mizuno\u2026","rel":"","context":"In &quot;Marathon&quot;","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"\/running\/images\/13.JPG","width":350,"height":200},"classes":[]},{"id":1286,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/treatments-for-plantar-fasciitis\/","url_meta":{"origin":1331,"position":3},"title":"Treatments for Plantar Fasciitis","author":"crossn81","date":"April 22, 2009","format":false,"excerpt":"Image via Wikipedia This post is popular, but I also wanted to point out an updated 18 steps to get rid of Plantar Fasciitis. I've been enduring the pain of Plantar Fasciitis in my heel for most of this training cycle.\u00a0 When\u00a0 I first started feeling the pain I took\u2026","rel":"","context":"In &quot;Cross-Training&quot;","block_context":{"text":"Cross-Training","link":"https:\/\/www.teamcrossworld.com\/running\/category\/cross-training\/"},"img":{"alt_text":"Plantar fasciitis","src":"http:\/\/upload.wikimedia.org\/wikipedia\/en\/thumb\/b\/ba\/PF-PainAreas.jpg\/200px-PF-PainAreas.jpg","width":350,"height":200},"classes":[]},{"id":223,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/stretching-poll-results\/","url_meta":{"origin":1331,"position":4},"title":"Stretching Poll Results","author":"crossn81","date":"April 8, 2008","format":false,"excerpt":"The results from the highly scientific Team Cross Runs stretching poll are in! I'm sure you are sitting on the edge of your seat waiting to find out what most people do so I won't make you wait any longer. An overwhelming 33% of runners stretch before and after every\u2026","rel":"","context":"In &quot;Blog&quot;","block_context":{"text":"Blog","link":"https:\/\/www.teamcrossworld.com\/running\/category\/blog\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":503,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/spell-check-doesnt-always-work\/","url_meta":{"origin":1331,"position":5},"title":"Spell Check Doesn&#8217;t Always Work","author":"crossn81","date":"September 25, 2008","format":false,"excerpt":"I subscribe to a lot of different blogs including some about triathlons.\u00a0 Recently trifuel.com posted an article on training recovery so I decided to check it out. It started out well, talking about stretching.\u00a0 Then the author said that \"Message\" was the second big thing.\u00a0 Ok, maybe he's talking about\u2026","rel":"","context":"In &quot;Information&quot;","block_context":{"text":"Information","link":"https:\/\/www.teamcrossworld.com\/running\/category\/information\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.trifuel.com\/files\/trifuel07_logo.gif?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1331","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=1331"}],"version-history":[{"count":3,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1331\/revisions"}],"predecessor-version":[{"id":1437,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1331\/revisions\/1437"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=1331"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=1331"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=1331"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}