Is it possible for an IT band injury to persist for 5+ months?

Yes. Rest will get you through the acute phase, but remedial action is required for resolution.

Not only is is possible, but it is expected. To fix the problem, you need to to hip strengthening exercises. Taking time off is good in that it allows the inflammation to go away, but to make the injury better, you need to do hip strength work.

What have you been doing for rehab?

Hermione Granger wrote:

Title says it all. I've been to two docs who didn't know what exactly was up with my lateral knee pain and I haven't been able to get an MRI yet.

I just want to know if I can rule out ITBS based on the length of my injury time alone--and fwiw, I've barely run a step these past few months, and have just been in the pool 4 days a week.

it is not uncommon for there to be stubborn inflammation in the knee that simply won't go away. an MRI will confirm this. if it is the case - get the cortisone shot. it is a magic bullet, an instant fix. but you have to strengthen your hips and glutes before you start running (b/c with 99% certainty that's how you got in to this mess).

I had IT Band problems for almost 11 months before it started to go away. It still comes back now and then when I bike too much or run on hilly terrain. I'd suggest strengthening your quads and glutes because they will take the force away from being absorbed by your IT Band.

Yup. If you;re an idiot and keep pushing it.

While you're waiting, do exercises to strengthen your glutes, hips, etc. It all connects, buddy.

look up hip strengthening. do it and it will be fixed.

I had IT band problems and this is what got rid of them for good:

Once a day, after a run, this exercise routine: 2x 20 reps of side leg lifts each side, then 2x each side side planks for a good time, then the most important exercise: back bridges. Lie flat on your back with your knees up and bring your butt up to make your body a straight line from your neck to your knees. Hold for 5 seconds at the top. Repeat 10 times. Then do glute stretches by pulling your knee into your chest. Then fold up your leg like a V and lie on top of it. This is a great side leg stretch.

Finally, there are biomechanical reasons for IT band issues. Make sure your knee NEVER bends when your foot hits the ground. Also make sure you aren't inward rotating your knee when your foot hits. Finally make sure you aren't inward or outward rotating when you push off. I suspect that since hills flare it up its biomechanical reason number one.

Lastly, use KT tape. The stuff works.

I would add:

Lunges

Single legged squats

Lunges

Lunges

More lunges

Form is paramount. Make sure one side of your hips doesn't dip - they need to stay level.

I also love short all out hill reps with lots of rest. They are a wonder for strengthening muscles.

Thank you. The strong consensus here recommends hip strengthening, so I will focus on that. I already do clams and bridges; side planks hurt like hell the last time I tried them so I'm nervous about those. Just bought some Rock Tape and am excited to try it. I love a good miracle.

Like I said, I'm not sure this is ITBS. The sports doctor I saw was really stumped. The fact that I can't do a single-leg hop made her suspect some kind of stress fracture, although no other symptoms point to that. She also thought it might be a meniscus tear, but I never had any swelling or non-running pain, and my leg straightens just fine.

If I can pick everyone's brains a bit more:

-Any of you notice or hear of single-leg hop pain being caused by ITBS?

-One weird symptom I have is a painless popping that sometimes happen when I compress and then fully extend my leg. Did any of you experience that?

Hermione Granger wrote:

If I can pick everyone's brains a bit more:

Could be a tight lateral retinaculum. Try this stretch. An achy knee when pulling out of the stretch is diagnostic.

Yakka wrote:

Hermione Granger wrote:

If I can pick everyone's brains a bit more:

Could be a tight lateral retinaculum. Try this stretch. An achy knee when pulling out of the stretch is diagnostic.

https://www.youtube.com/watch?v=M0e8FPL787E

Honestly, I can't even do step one without pain. That deep knee flexion in the heel-to-butt move is one of the most painful things I can do. It hurts in the lateral/back area.

I had IT band problems for about 2 years in a row.

I think the most important thing is time. The body heals itself but it does it on it's own schedule. It doesn't heal based on your racing schedule.

If you are in pain just walking around you need to give your body the time to heal.

I would also really really recommend hip strengthening exercises. Don't over do them.

You should be able to do a full overhead squat with good range of motion. When I started rehab I was shocked how bad my hip and shoulder mobility was. I'm guessing almost all longtime serious runners are in the same boat.

Lunges and squats will do the trick. But only after you've taken the time to fully heal (that could be months).

Also look into good massage.

look at your shoes too. Running in shoes with too much stability for your gait can make your ITBS worse. Hip strengthing is the best thing to do. Also look at the roads you run on. If they have a slant to them they can make your ITBS worse.

Why do people who never do hip strengthening exercises not always get IT band problems?

Hermione Granger wrote:

Honestly, I can't even do step one without pain. That deep knee flexion in the heel-to-butt move is one of the most painful things I can do. It hurts in the lateral/back area.

If that hurts, do quad stretches laying down with your knee way forward so that the quads aren't being stretched. Slowly draw your knee back until you feel a stretch or pain in the outer knee. Hold for a minute. Repeat frequently.

I've had pretty extensive experience dealing with IT band injuries. Most of what has already been posted is either right on target, or at least relevant. I won't bother to repeat stuff, but yes, it's an injury that can last a long time.

The one post I strongly disagree with recommended a cortisone injection. Do not do this. Very low positive outcome rate, and can make it worse.

The best ways to reduce, and eventually get rid of, the inflammation are rest, ice, and ibuprofen. Especially ice.

Based on what you've said, I would also suggest you see another doctor or therapist. Make sure you find someone who is a runner, or at least has extensive experience with runners. It's usually not that hard to diagnose IT band injuries. Has your doctor done the Noble Test?

Also, since you've had significant inflammation and pain for a long time, it's possible that you may have built up some scar tissue and/or created a secondary injury of some sort that's causing some of the symptoms that are not classic to IT band problems.

But none of this is unexplored rocket science to a good doc or pt who really knows running. Where are you located?

Waking up to so much good advice is awesome! Thanks, guys.

xcskier66 - Massage is near the top of my injury to-do list. I tend to be tight as fu\ck so I think it will help.

va coach - I'm in the SF Bay Area but I'm willing to travel to get this fixed, so if you know anyone good within a hundred-mile radius I'd be open to seeing them.

The second doctor (the one I described earlier) came highly recommended and seemed very competent. She must have done at least a dozen diagnostic tests but ultimately felt I needed the MRI. It's just been hell trying to get one, and now it seems that I will have to go out-of-pocket, which is its own challenge.

If you don't mind posting your email, I'll be happy to get in touch with you. I might have an idea or two.