10-Day Battle With Iliotibial Band Syndrome in Oregon and Washington

During my 2006 run across America, I had to wear knee brace-compression sleeve for about a week on my left leg early on in the 3,260-mile journey. I began the run on the Oregon coast and for the last few days in Oregon, and the first few days in Washington state, I had to wear the brace to help with an inflamed Iliotibial band at my left knee. Running such extreme distances requires knowledge on how to handle and manage pain, and it was certainly painful for about a week. However, I was able to maintain my targeted daily mileage and with a nightly icing routine -- and a slightly slower pace -- I was able to remedy the situation within 10 days.

Iliotibial band syndrome occurs when the connective tissue (ligament) extending from the pelvic bone to the shinbone becomes so tight that it rubs against the thighbone. Distance runners are especially susceptible to it. The main symptom is pain between the hip and knees that typically worsens with activity. Essentially, the problem is friction where the Iliotibial band crosses over your knee. A fluid-filled sac, called a bursa, normally helps the band glide smoothly over your knee as you bend and straighten your leg. However, if the band is too tight, bending your knee creates friction. The Iliotibial band and the bursa can both start to swell, which leads to the pain.

My 10-day battle with it was a result of substantial downhill running (Oregon's Cascade Mountain Range) and running only on one side of the road -- facing traffic for safety, but my left leg was on the lowest part of the slope. Because roads slope toward the curb, my outside foot was always lower -- which tilts the hips and throws the body off alignment. When you look at some of the early pictures from that 108-day run, you'll see me wearing the brace. Click here to check out the photos.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

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Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past

Don't Be Chased Down By Running Injuries!

Many runners get sidelined due to injury. In fact...

• 65% of all runners will be injured in any year.
• For every 100 hours of running, the average runner will sustain one running injury.
• The average runner will miss about 5-10 percent of their workouts due to injury each year.
• Novice runners are significantly MORE likely to be injured than individuals who have been running for many years.
• Only 50% of these injuries are new – the rest are recurrences of previous problems.

By far the most common running injuries are overuse injuries due to improper training: Anterior knee pain syndrome (Runner's Knee); Iliotibial Band (ITB) Syndrome; Shin Splints; Achilles Tendonitis; and Plantar Fasciitis.

Patellofemoral Pain Syndrome:

• Cause of Injury

– Repetitive/overuse conditions
– Mal-alignment
– Weakness
– Poor flexibility
– Joint ‘looseness’

• Signs of Injury

– Pain over front of knee
– Worse with stairs, sitting and squatting
– Pain is worse at start and end of runs

Iliotibial Band Friction Syndrome (Runner’s Knee):

• Cause of Injury

– Repetitive/overuse conditions
– Can be the result of running on crowned roads

• Signs of Injury

– Irritation at band’s insertion (side of knee)
– Tender, warm, swollen and red over side of knee
– Pain with activity

Shin Splints:

• Cause of Injury

– Repetitive microtrauma
– Weak muscles
– Improper footwear
– Training errors
– Flat feet
– Tight heel cord

• Signs of Injury

– Pain in front of shin
– Worsens with activity

Achilles Tendinitis:

• Cause of Injury

– Tendon is overloaded due to excessive stress
– Gradual onset
– Worsens with continued use
– Poor flexibility

• Signs of Injury

– Generalized pain and stiffness just above heel
– May feel thickened, warm
– May progress to morning stiffness

Plantar Fasciitis:

• Cause of Injury

– Change from rigid to flexible shoe
– Poor running technique
– Leg lengths
– Flat feet
– Rigid arch
– Tight heel cords

• Signs of Injury

– Pain in arch and at heel
– Pain worse in A.M. – loosens up after first few steps

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Treatment:

• Correction of training errors
• Check shoe wear
• Proper warm-up and cool down
• Stretching after activity
• Ice after activity
• Avoidance of aggravating activities
• Take rest days

Conditioning Tips to Avoid Injury:

• Start slow and gradually
• Never increase training by more than 10% per workout AND 10% per week
• Good warm up and cool down
• Maintain good strength – hit the gym
• Stay well hydrated and don’t diet while training – you need to eat for workouts.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso

_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:

• United States in 2006 (3,260 miles solo in 108 days at age 41)
• Montana in 2008 (620 miles solo in 20 days at age 43)
• Alaska in 2009 (500 miles solo in 18 days at age 44)
• Germany in 2010 (500 miles solo in 21 days at age 45)
• The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
• Various Photos From Mileposts Gone By
• Students Worldwide Who Ran With Me Virtually
• Roadside Sights From My Running Adventures
• Some Cycling Moments From The Past