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#1 nathaniel2518

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Posted 17 June 2019 - 10:09 AM

3 weeks out from the Gold Coast marathon I can't seem to run over 2 hours without ITBS flaring. Anything i can do?

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#2 DrinksRunner

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Posted 17 June 2019 - 02:23 PM

dont do any more long runs
rehab the ITB's go into taper mode early
use foam roller frequently on quads, hamstrings, calves etc to remove any tightness
focus on strengthening your core with planks, crunches, etc so that will help you have better form on race day.
hope you can wing it on the day
visualise finishing the marathon.

#3 AndyP

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Posted 17 June 2019 - 08:29 PM

Getting into the trigger point of the TFL might help too.

#4 DrinksRunner

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Posted 19 June 2019 - 09:02 AM

you should also go and see a health professional like a osteopath / physio as well.
tell them that you have a marathon in a couple of weeks and they may be able to release some of the tightness in the ITB.

I have had dry needling 2 weeks out from a marathon before and I think it has helped. You probably want to go see them sooner rather than later, though if your plan is to run the full not a half.

#5 TheRunPhysio

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Posted 19 June 2019 - 11:17 AM

View Postnathaniel2518, on 17 June 2019 - 10:09 AM, said:

3 weeks out from the Gold Coast marathon I can't seem to run over 2 hours without ITBS flaring. Anything i can do?

Sorry to hear the bad timing. I just had a patient pop in with the same thing. General advice was to get to the race in the best shape possible.

First thing. Confirm your diagnoses! See a reputable therapist with an interest in running.

General Plan:
Long run (35km) was canned. Only a 9km run in place in my example case.
Added more frequent shorter runs which were pain free. NB
Avoid speed and downhills runs. Keep cadence high / steps short.

Soft tissue work for lateral quad, hamstring and TFL (lateral hip). plus self foam roll through not directly on the ITB.
Limited time for strength work benefit.
Voltaren gel on outside of knee a few times daily.


Cortizone injection last resort but only if a must race event. Consider the half marathon if not.

Good luck! :)

#6 nathaniel2518

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Posted 25 June 2019 - 09:45 AM

Decided to do the half. Got hurty a bit early in Sundays run. Will work on the above for Melbourne in October (fingers crossed).

#7 TheRunPhysio

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Posted 24 July 2019 - 09:36 AM

View Postnathaniel2518, on 25 June 2019 - 09:45 AM, said:

Decided to do the half. Got hurty a bit early in Sundays run. Will work on the above for Melbourne in October (fingers crossed).

How did your half marathon go Nathaniel?

Very pleased the above plan worked well for my patient and she ran a painfree 4.10 marathon. First one also. :)