Hey Beth, I’m a surfer here on the East Coast who is training for my first triathlon. I have an overuse injury to my right IT Band in myknee. Are there any stretches that can loosen this up? Also, I can’ttake any anti-inflammatory drugs because I had a double lung transplant1 1/2 years ago and the drugs don’t jive. Are there any otheralternatives to reduce swelling down besides ice? Thanks for any help.
Scott J.
ANSWER:
Hey Scott,
There are definitely some stretches to do for the IT band, but you want to be careful not to overstretch that area as it is probably inflamed a bit. You will also want to spend some time stretching the whole lower body as other tight muscles contribute to the IT problem.
Are you doing a self-diagnosis or have you been to a doctor yet? It may be a good idea to go to a doc, get a diagnosis, and then get a prescription for some physical therapy (preferably a PT who understands athletes). Then you could get the whole breakdown on why this is happening, what you need to strengthen to prevent this from continuing, and a great stretching program that is safe for your injury. It is hard for me to give you specific stretches/exercises over the Internet.
Once you get a proper diagnosis, you may want to try some acupuncture to help with the inflammation. It has definitely helped many an athlete with IT band issues. Also, ice helps a ton. IT bands like “ice massages” which can be done with some Dixie cups. Fill up a bunch of Dixie cups about 2/3 the way and then freeze them. Once frozen, grab a towel and start massaging the area with the ice in the Dixie cup. (Tear away the paper so you can access the ice). The reason for the towel is to catch the drip! As the ice melts, continue peeling the Dixie cup away. 8-12 minutes should suffice.
Again, have a doctor check out this injury, so: A) You know what you are dealing with, and B) You fix it for good so it doesn’t bother you again mid season.
Good luck and happy training!
Hasta,
Beth (Posted 10-02-03)
Editor’s note: Check out Surf Flex for a thorough guide to surf-specific stretches.
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