IT band pain when backpacking? | High Sierra Topix  

IT band pain when backpacking?

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IT band pain when backpacking?

Postby Poopah » Sun Aug 10, 2008 12:10 pm

Anyone else experience this when backpacking? Got back yesterday from a 4 day trip and spent 3 of them hobbling. I've had it in both knees and in my hip once. Coming down the Bay View trail with a pack was no fun yesterday. Would like to find a way to avoid it in the future. Thx.



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Re: IT band pain when backpacking?

Postby ridgeline » Wed Aug 13, 2008 8:25 pm

I use a foam roll to elliminate this, check out myofacial release and IT band, very painfull at first but really helps.
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Re: IT band pain when backpacking?

Postby JMat » Sun Aug 17, 2008 7:10 pm

I've had this problem for years because of an overuse injury when I used to run cross country in high school.

For me there's no sure thing but I do have a bit of a regimine that helps me though...

First of all I start taking aspirin about a week before and continue to take it twice a day during my trip. Second, I don't sleep on my side when I'm out because it flares up my hip. And finally... Stretch Stretch Stretch.

This doesn't necessarily mean it won't flare up but it sure does help me out. Just did Mt Whitney and other than some bareable pain everything was OK.

Hope this helps.

JMat
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Re: IT band pain when backpacking?

Postby Poopah » Fri Aug 22, 2008 10:00 am

Thanks all. Got the foam roller, now just trying to find the band. Likely have to order it online.
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Re: IT band pain when backpacking?

Postby Trekker » Tue Aug 26, 2008 11:32 am

The myofascial release technique with a foam roller that ridgeline mentions is probably the most effective way to deal with IT band pain on your own. However, unless you carry a foam roller with you on backpacking trips, it's not going to help you during your trip. The most common reasons for IT band problems are overuse and/or an imbalance in the muscles of the hip. IT band tightness usually involves overactivity of the Tensor Fascia Lata, or TFL muscle. If you have an imbalance, you most likely have weak or underactive glutes. You need to work your butt! You also may have tight hip flexors that can exacerbate the problem.

One more thing you might want to check is where your backpack's hip belt sits. If it is too low or not padded enough, it may be digging into your TFL, and that's a sure way to get that guy aggravated. Take a look at an anatomy chart, and you will see what I mean. Make sure that the backpack you use is rated for the load you carry, otherwise you may be putting more weight on the hip belt than it can comfortably handle.
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