Does anyone have any experience dealing with an IT band/lower back injury?

CPT(P) Private RallyPoint Member — Mon, 29 Feb 2016 08:14:35 -0500

I've been dealing with an IT band/lower back injury for about 4 months now. It's a nagging type injury. Have good and bad days. I'm about to enter phase 3 of ABOLC which includes an APFT, and a 12 miler. As much as you'll want to recommend it, resting is not an option at this point. Any info, advice, stories, or requests for more detail would be much appreciated. Thanks in advance!

Response by SSG Ed Mikus made Feb 29 at 2016 8:43 AM

SSG Ed Mikus — Mon, 29 Feb 2016 08:43:09 -0500

Physical Therapy could give you the best pointers Sir, also, drink lots of water!

Response by Capt Tom Brown made Feb 29 at 2016 11:46 AM

Capt Tom Brown — Mon, 29 Feb 2016 11:46:07 -0500

Not good to 'mess' with a lower back injury at any age or physical condition. They will never go away and never entirely get better over the years. Have it checked out if at all possible for a good diagnosis and treatment or therapy. No way of knowing exactly what is wrong causing the problem w/o diagnosis. Don't compromise yr health at this point in your career, whether it be 3 yrs or 30, to tough it out for a training assignment in the short term.

Response by SSG Ed Mikus made Feb 29 at 2016 1:00 PM

SSG Ed Mikus — Mon, 29 Feb 2016 13:00:31 -0500

My philosophy: The Army is leasing this body, it is mine for life.

Response by SFC Private RallyPoint Member made Feb 29 at 2016 1:11 PM

SFC Private RallyPoint Member — Mon, 29 Feb 2016 13:11:09 -0500

Sir,
I too have suffered ITBS (iliotibial band syndrome), to the point where my IT bands were pretty much snapping back and forth over my hip joints. This one worked for me:
-Cross right over left
-Take your left hand and reach toward the back of your right calf
-Don't allow your hips to switch (so it forces the band to elongate)
This one helped me a lot, and it hopefully will you too.

For your back, hold yourself tightly into a fetal-position-style ball while sitting on the floor. Gently roll yourself backward (supine) while keeping this position, using your momentum to bring you back up. If you have a pull-up bar, hang from it and try to push your neck forward as far as possible. Also, plenty of the "extend" of the extend-and-flex, with aggressive exhaling, using your arms to push you upper back higher while you lower back sinks to the ground. Do not foam roll you lower back.

Hope these help, good luck sir.

Response by PO3 Private RallyPoint Member made May 24 at 2017 2:09 PM

PO3 Private RallyPoint Member — Wed, 24 May 2017 14:09:42 -0400

I worked in sports medicine for a little while prior to the past 4 years I've worked in physical therapy. This type of pain is very common, especially in marathon runners and general rough terrain running. Stretching is the best thing you could do for the ITB. Though it is a tough fibrous tissue, you can stretch the connections of it on the outside of your knee and to the outside of your hip. Foam rolling is usually the best route to do this. For your low back pain though, how would you describe the symptoms and type of pain?