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QUESTION: How can I get over IT Band syndrome and get back to running longer distances?

ANSWER: The first step in dealing with IlioTibial Band Friction Syndrome is to determine the cause.  There are many possibilities, and often time, it is a combination of things.  Common contributors may be shoe type or age, running surface, overtraining, foot mechanics, foot arch, knee mechanics, or even hip or low back mechanics.  Generally speaking, if you were training at a certain level, and the pain started without being associated to an acute injury, something changed, (ie shoe, distance, surface, speed, etc.) too quickly for the body to adapt and tolerate.

An evaluation and gait analysis by a Licensed Medical professional should be able to help you identify and outline an appropriate treatment program.

 Once you have the pain under control it is important that you then concentrate on doing things to prevent the re-occurrence of the IT Band syndrome. Obviously following through with the treatment program is important, which will most likely include self massage, various stretches, and strength training.  Post running stretching and ice therapy can be also be helpful in preventing reoccurrence. Another important aspect is to evaluate your running shoes.  For long distance goals, it may be helpful to invest in two, three, or even four pairs and rotate daily.  In this way, you do not accommodate to one pair and then suffer a sudden change when they are replaced.  Label the shoes and simply replace one pair at a time as they wear out.  In this way, you should not suffer sudden changes since you are accustomed to running in a “different” pair each day.

It is important during your return to running phase, that you build up slowly and with a decided progression to prevent overload.  As always, follow the advice of your physician as you work to achieve your running goals.  Good Luck.

QUESTION:  How can you prevent shin splints and how do you treat shin splints if they occur?

ANSWER:  Shin splints are a condition that is often as frustrating to those treating it, as it is to the person suffering from it.  Generally, the anterior shin pain called “shin splints” can really be from several different things.  The one thing in common however, is that it is an overuse injury, caused by excessive weight bearing activity (running, jogging, plyometrics, prolonged standing, etc). 

The best course of prevention falls into two categories.  One, proper training.  Gradual progression of activities to allow the body time to adapt to the physical load is imperative in preventing this condition. Along with that, backing off when symptoms first appear can be beneficial, along with adequate rest between sessions and the utilization of cross training (bike, swimming, rowing, etc) by engaging in less percussive activity on the “off days”.

Secondly, proper equipment.  Shoes are most times the culprit if they do not fit properly, provide adequate shock absorption, have excessive wear, or provide inappropriate arch support.  I suggest buying your shoes only after trying them on and evaluating their fit.  Although not always popular, fit is more important than fashion.  Also, the shoe needs to be designed to handle the stresses you are putting on them.  When discussing shoes, lighter is not always better. Consult with trained sales personnel as to what shoe best suites your needs.

Once you have the condition, the only sure cure is rest; to stop doing the activity that is causing the problem.  But remember, you only have to rest the leg(s), not the entire body.  This is where cross training can still provide the cardiovascular workout, but not make the shins worse.  Arch supports, stretching, and icing may be helpful as well.

As always, if you are not able to get back to the activity level you desire in a reasonable period of time, consult with a licensed medical professional who can help you get back to doing what you want to do. Orthopedic surgeons and podiatrist are two groups that can be tremendously helpful in the management of shin splints. Thanks for the question.

Randomly Selected Q & A...

QUESTION:  How should I hydrate before, during and after a workout?

ANSWER:  A lot of athletes do not take hydration seriously and don’t realize that hydration can directly affect performance. Being dehydrated by even 2 percent can decrease performance by 10 percent. Being well hydrated is critical to good blood volume, cardiac output delivery of oxygen, etc. It also reduces the risk of muscle cramping, regulates core body temperature and gets rid of unwanted waste. Some common recommendations for athletes include:

1) Drink two to three cups of water two to three hours prior to your workout.
2) Drink one-fourth to one-half of a cup of water or sports drink every 15-20 minutes throughout your training session.
3) Post-workout, replace each pound of body weight lost during your workout with at least two cups of water.

You can easily keep track of your hydration status by looking at the color of your urine. If you are experiencing small amount of dark colored urine, it could be a sign that you are dehydrated. A good rule of thumb is that if you have lost more than two pounds during your workout, then you need to drink more water during your workout sessions.