I prepared this as a brief summary of my research on ITBS. It gets right to the point. Not only are these things supported by the best and most current research on the Iliotibial Band and ITBS, but further research indicates that physicians and various other practitioners often approached by ITBS sufferers for help, actually rely on vastly out-of-date information on the subject, when they have received any direct training on ITBS at all. In medical and chiropractic training and in basic anatomical and biomechanical research, the information on ITB anatomy and the ITBS that is covered is often obsolete or incorrect based on the most current research. read more…
Posts Tagged ‘running’
Cinco Cinco 5K Race – A new PR!
It wasn’t as cold as I had feared. The sun was out. I spent some time jogging around the Oval, with some short intervals at race pace, and realized that I wasn’t feeling quite as energetic as yesterday, but still pretty good overall. Having been sick and laid up waiting for the injured nerve in my right foot to heel so I could run pain free, I didn’t have high hopes that I would run a sub-24 race.
I lined up in the second row of runners, which seemed to be about right because I didn’t pass many people, and few passed me during the first few hundred meters. Started out at what I thought was a fairly sustainable pace, and at mile one a race volunteer was calling out splits, What she called out matched what my Garmin recorded (6:51). That is a pretty fast pace for me, so I decided to edge back just a little during the second mile, but then we turned west and I was fighting a bit of a headwind. I wanted to protect my pace, so I wasn’t able to drop my effort too much, and I began to hit a wall at about 1.5 miles, and the next mile was a struggle after that.
The split called out at mile 2 was 14:04, so I had realized I had averaged 7:02 miles for the first two, but I was feeling pretty spent at that moment and started to second guess my decision to take up running. It didn’t help that a guy kept coming up on my heels whose loud and labored breathing only seemed to bolster my sense of fatigue. Fortunately, he dropped away after awhile, and at 2.54 miles on the Garmin, I smelled the finish line and got a second wind. I knew I would be able to maintain to the end, so I buckled down for the final push.
As I approached the oval again, I realized that there would still be another lap around, and I was determined at least to maintain my pace to the finish. About fifty meters out, though, I realized the guy in front of me might be in my division. If he finished third in the division and I hadn’t tried to make it a contest, I knew I would regret it. I resolved to beat him to the finish, and passed him for good with about 10 meters to go, finishing strong.
It took me a while to remember to stop my watch, but when I did I noticed that I was at 22:18, which would mean that I had crossed the line at something close to 22 flat. A couple minutes later, they put up the first times, and I saw that I had finished 27th overall (out of something like 435 runners – more than twice what I expected and record participation for the event). I glanced over at the division place, and it was delighted to see that it said 2/22 – I placed and set a new PR by 2 min 31 sec!
The announced also that this was the first race in Colorado that used the electronic timing system where the “chip” just a thin mylar/foil strip stuck to the back of your number – like the antitheft devices used for some products in stores. It was nice not to have to deal deciding how best to attach a separate chip, and the offered recycling opportunities at the finish line.
I had planned to come home right after getting my result, but since I placed, I had to call my wife and let her know I would be late. She was ok with it, under the circumstances.
Note: The Cinco Cinco 5K, is in memory Gil Gutierrez, an education professional who seems to have touched a lot of people’s lives, but whom was killed by a drunk driver some 18 years ago. The race is a fundraiser for scholarships at Colorado State University, and organizers reported that $25,000 had been raised through the race, which has been run for 17 years (I hope I got all that right).
First Look at Asics Gel Speedstar 4
This review first summarizes my initial observations of the Asics Gel Speedstar 4 shoes I’ve been running in, and includes my observations now that I’ve put about 150 miles on them. Overall, they appear to live up to their billing as light weight, but I have also been impressed with their durability and cushioning (given the weight).
The shoe’s look and feel

Instep - no posting in the instep of the midsole, this is a neutral shoe for runners with efficient biomechanics
Prevent side stitches when running
A side stitch is a cramping in the diaphragm muscles, which separates the thoracic cavity (chest cavity), where you heart and lungs reside, from the abdomenal cavity where the liver, stomach, kidneys and other organs used for digesting and processing energy and nutrients reside.
The interesting thing about the thoracid cavity (chest cavity) is that it is sealed so that the lungs are in a vacuum. You inhale (fill your lungs), not bo pushing air into them, but by expanding the chest, which pulls the lungs open, so that air has to flow into your mouth and/or nose to fill the space. Exhaling is as simple as relaxing the muscles you just used to expand your thoracic cavity, although you can also apply force to push the air back out more quickly, in case your body requires faster breathing to provide a greater supply of oxygen to tissues that are working harder.
The diaphragm is one of the primary muscles used when we inhale. Relaxed, it stretches out and has an upward bow to it, so that when contracted it pulls down and become more flat, expanding the interior volume of the thoracic cavity. By pulling down to expand the thoracic cavity, which is fairly rigid due to the support of our ribs, the diaphragm also compresses the abdominal cavity, and you might notice that when you inhale your stomach expands, although no air should be entering your abdomen.
Some of the abdominal organs (like the liver and stomach) are suspended from the diaphragm by connective tissues called ligaments, too, so when you’re walking around, your guts aren’t all just coiled down into your pelvis like it’s some kind of bucket. So, you can imagine that when you run, your liver and stomach bounce up and down, applying their own forces to the diaphragm. read more…
How I treated my Iliotibial Band Syndrome
Having now tried just about everything to treat my Iliotibial Band Syndrome (ITBS) without going to see a therapist (physical or pyschological), I am fully ready to reveal what has worked for me. read more…
ChiRunning: Week 5 – Calf Soreness
After 5 weeks of ChiRunning practice, I have begun to make what I think is progress toward the ‘injury-free running’ goal. I had what I think was a breakthrough last week, gaining some insight on aspects of my form that have contributed to my ITBS and how to correct them. The breakthrough took me from having to stop at 3.5 miles of running due to the onset of some ITB twinges during each run, to running nearly 5.4 miles without a twinge at all by last Friday (see previous post). The one problem, which I thought I was finally getting a handle on, but which came back with a vengeance at the end of last week, was soreness in my calves after running. The soreness is deep in the calves (soleus muscles), which makes sense because these muscles are most engaged when flexing the calf with knee’s bent. read more…
For ITBS try improved biomechanics

Figure 1. Lateral movement of knee and lower leg causing roational force (torque) in the planted leg (from behind runner).
Iliotibial Band Syndrome (ITBS) sucks. I’ve suffered from it recently, and despite lots (weeks) of rest, diligent stretching and strengthening, found that I just could not shake the problem. That is, until I started to work on improving my running biomechanics. Although there are numerous schools of biomechanics for efficient and injury-free running, from what I have seen they all have several key features in common. As for me, I chose to study ChiRunning to improve my biomechanics, partly because it encourages runners to be mindful of the body when running. Basically, this means taking stock of what is going on in each muscle and joint of your body as you run, to identify where the unnecessary stresses are occurring and to check your form, so you can make corrections as needed. In effect, it allows you to experiment.

Figure 2. knees and lower legs moving inline with direction of running with no lateral drift or torque in the planted leg (from behind runner).
ITBS generally comes on gradually as the sufferer runs until the pain forces them to stop. The somewhat gradual onset provides a window of time in which a mindful runner can experiment with slight variations in their form to see what aggravates the condition and what relieves it. For me, the experimentation has taken place over several weeks, because there are many aspects of running biomechanics that can be varied in subtle ways, and even subtle changes in form and focus can result in big changes in stress and strain on particular joints and muscles. Plus, it can take awhile to develop the sensitivity in your focus to isolate sesnations in specific joints or muscles that can range from none at all, to slight stress or strain, to outright discomfort or pain, so you can identify the differences that result from making changes or corrections in your form.
As I improved aspects of my form, I noticed that I was able to run longer and longer distances. When my ITBS started, I could run little more than a mile, and then I was done due to intense stabbing pain that then got worse for a couple of hours after I ran, before subsiding. Keeping my hips level while running helped a lot, and focusing on just that enabled me to run up to about 3 miles before I started to feel the ITB “twinges.” At first, I would just stop at the first onset of twinges, stretch and then walk or jog lightly back home, but then I began practicing ChiRunning and sensing what was going on in my body and through experimentation made some discoveries. read more…
ChiRunning: Week 4
Last week was my fourth week of ChiRunning Practice, and things went pretty well. I increased my total mileage for the week to over 10, and didn’t experience anything more than very minor ITBS discomfort. I just focused on form, and ran, and that was that.
So things are going smoothly, and I have nothing particularly exciting to report with regard to progress on form or anything. I just kept practicing the posture, the core engagement, perfecting the lean, and keeping the calves relaxed, and things fell largely into place.
