Discussion: ITBS and Alpine Skiing

I've been thinking that my ITB problems (2 years now) started around the same time that I began downhill skiing regularly all winter. Does anyone out there have any thoughts as to whether something about the skiing is possibly aggravating or even causing the ITB problems? Doesn't go away in the summer though. The custom made orthotics don't seem to have helped.
Still - I'm looking for any explanations and solutions. Two years is too long.

I downhill ski and have had some ITB problems, but I don't see a link. Basically, the skiing (moguls especially) hurts my knees, and I just view that as part of getting old. You've probably already tried this, but for ITB-loosening a "foam roller" can do wonders.
Does this mean you won't be at the relays in Rochester?

This is anecdotal and therefore not particularly helpful, but I do a lot of downhill skiing and a modest amount of snowboarding, and it hasn't led to any knee problems. If anything, I think that running fairly decent distances that I've tried to do this winter causes a bit of knee discomfort which bothers me a bit on my first ski run or two, then goes away. So it's more like running may affect my skiing (although very slightly) rather than vice versa.

I played nine years of hockey and spent a similar amount of time skateboarding before going orienteering (first event at 26). My left ITB is now fully rooted. I think this has more to do with stopping the above sports than the repetative stress placed on my legs/knees hip flexors whilst I was doing. Moral : Don't stop just because it feels good!

I second the foam roller treatment.

Have you tried stretches and strengthing exercises?
Does it hurt when you run?
All the time? Or after some distance?
Are you certain it's ITB?

My knee problems went mis-diagnosed for a long time as either patellar tendonitus and/or ITBS. Turned out to be tendonosis.

I'd lay off running for weeks, the knees would feel better. Try a run, then within a half mile they'd start hurting again. The pes anserine insert was the main problem. Referred pain out to the ITB. Was a bugger to figure out.

Thanks for the input.
Bill - yes I've done stretches and strength exercises. Not sure the strength ones help, but the stretching does some.
It hurts after a while when I run (50 minutes or so into a run) and if I do speedwork. Sometimes hurts at the knee, sometimes at the hip, sometimes all the way in between.
It often is sore (achey) for a day or so after a harder run, or if I run too many days in a row.
I've had PT (ultrasound, massage) combined with rest, it worked ... until I started running again.
I have a roller thing called 'The Stick' but it is hard plastic not foam. What are the foam rollers like ... and where does one buy them?
Sorry Tim - no relays. Too far for the family and the car :-(

I bought one from j/fit.com but there are many other places. Look on the web.

You can manage with the short one (I ft.?), but I think it easier to use the 3 ft. one for the ITB.

Here is an article on Runner's World about using the foam rollers. I bought mine at my physical therapist's office, but have seen them sold at local running stores, as well as Target. Looks like amazon also has the j/fit one that gail referred to above.

I had the 12-inch one, which has worked fine for my ITB the last 2 years.

I bought my roller from the doc's office.

I've got the Pro-roller model.

http://optp.com/index.cfm/pageid/1
http://foam-roller.com/

Okay, I just ordered a roller on Amazon, and a new pair of running shoes too.
Now, when the roller arrives on my doorstep in a few days, what do I do with it? How many rolls? How frequently? I know I could search for articles and find lots of ideas, but I figure you guys are just as good an information source, if not better.
On the original note, we have packed up the skis for the summer ... but I noticed in the paper that loads of areas are still fully open! Ah well.

This is something easier shown than described (I had a trainer teach me), but that Runner's World link covers the basic idea. You get much of your weight on the roller in different positions, then roll back and forth the full length of the muscle(s). If an area hurts, then focus on rolling that until it stops hurting, the theory being that you're loosening a knot or whatever. By putting your whole weight on the massaged area, you can get a much more aggressive treatment than "The Stick" allows. I do this 4-5 days a week, probably taking 5-10 minutes a session - the main gauge of when to stop is the muscle feeling looser and less painful, not the time spent.
Good luck - we'll miss you in Rochester!

Also when you find a sore spot just rest on it for a few moments (maybe until it relaxes a bit) before moving on. You might not be able to put your full weight on it in the beginning, but you will eventually. Some of my sore spots are always sore, just less so when I use the roller.

Most of the pictures/instructions I've seen have you hold your weight on your shoulders/arms while you roll your hip/leg. What about if you have an old shoulder injury and can't support your weight for long enough to get a good massage? Have you seen alternate positionings, or do I have to find another way to do this for more than 30 seconds?

I just found this video.

For me, it was quite painful the first few goes, but it got better quickly. But then, my PT didn't tell me it was OK to adjust the pressure.... Drink a lot of water afterwards to help flush out the toxins (PT's advice).

JanetT: If you can manage 30 seconds on each side, that might be all you need if you just do one muscle group at a time. And the video demo's positions that distribute the weight better than what I was taught.

I can only last about 5mins on the roller, as my shoulders and arms always get too tired at that point.

Janet, I haven't heard of any alternate positions, but I wonder if it may be easier on your shoulders by using the roller against the wall instead? It's perhaps less effective, but still beats not being able to use the roller at all.

Ah--good suggestion, Gerald. I can lean into the wall to substitute for body weight. My shoulders hurt just watching the video. :-)

Or have somebody else move the roller while you remain stationary?