how long do I have to take off from running while suffering from IT Band Syndrome? Is swimming and biking ok?
how long do I have to take off from running while suffering from IT Band Syndrome? Is swimming and biking ok?
37 days
do hip strengthening exercises or else it won't go away no matter how much time you take off
I can only relay my own experience. Biking aggravated the problem a bit for me. Concerted effort with a foam roller made my IT band problems go away within days.
I continued to roll regularly for a while until I was sure I was OK. No problems since then, and it's been a couple years. I wish I hadn't messed around with it for a month or two before I finally got a roller.
If you do kt tape you potentially could take no time off like me.
Don't do too many hip strengthening exercises or you can inflame it more. The foam roller does help but it is a fine balance between rolling, strengthening, stretching, time off and most importantly not starting back too fast.
Good luck
For me, taking time off did nothing. I had no IT pain when walking, climbing stairs but everytime I would run, it would start hurting within the first 10-15 strides (even after taking a month off).
I have always been a non-stretcher but googled IT Band stretches and the one that made it go away for me was the one where you cross your legs over and reach down to touch your toes. Within a week I was able to run again and was probably pain free in a couple weeks. I continue to do this stretch before each run and it has not come back (knock on wood).
thank you for all of the responses, will try the stretches and foam roller!
Currently dealing with the same thing—it nailed me 2 miles into a double about 6 weeks ago. Went to PT for guidance and after astym, stretching and strengthening, and foam rolling it's been getting better. I think coming back slow is key as I managed to do a bit too much and it flared back up again.
As long as it takes to improve your hip abductor and external rotator strength. You ARE doing hip strength exercises daily, right?
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