Treating ITB (Illotibial Band Syndrome)

Training Advice/Discussion

9 years ago 03/23/2015 8:03am EDT

I'm a high school mid-distance runner gearing up for outdoor track. Last week after an early season treadmill fartlek lateral knee pain began.

The next two days I continued to try to run, every time I would extend my knee fully I would feel pain and every time I drew it back I would feel pain in the same side of the knee. I took two days completely off, hoping it to just be a bad bruise or a weird imbalance.

Then I returned to practice and talked to my coach and physical trainer. They both think I have ITB syndrome. So for the last week I've been:

-not running (pain is quite bad when), just biking or water-jogging, least pain is biking

-icing twice a day on the knee

-taking 600 mg of motrin twice a day

-massaging and foam rolling the IT band

- stretching the IT band

I tried to run yesterday and the pain began after just about 200m. So for all those runners or therapists out there who have dealt ITB, any ideas or suggestions?

9 years ago 03/23/2015 8:09am EDT

re: sjt

I tell everyone with ITB, if you are a heel striker change immediately. Start running properly with a forefoot strike and this problem goes away. If you are already running properly than give it one to two weeks off and you should be good to go.

9 years ago 03/23/2015 8:24am EDT

re: sjt

Your going to have to continue to cross train with non painful exercises. Use topical anti inflammatory on the area. Get some ultrasound if you can see a pt. Then you are going to have to work on strengthening your gluts. Doing clam shell exercises, lateral leg raises, or use a resistance band. Stuff like that really helps but takes some time. Good luck.

9 years ago 03/23/2015 8:35am EDT

re: sjt

Hip strength!

Some exercise suggestions:

http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/

http://www.runningwritings.com/2012/02/injury-series-biomechanical-solutions.html

Keep in mind it takes at least six weeks of daily strenghtening to develop some hip strength.

9 years ago 03/23/2015 9:03am EDT

re: Mitja

Mitja wrote:
Hip strength!

^^This!!

Don't stretch the ITB. You can't really stretch it anyway, it's the consistency of a car tire. All you are doing in stretching the TFL and/or glutes. Get some A.R.T. and foam roll it while working on your hip strength.

9 years ago 03/23/2015 9:13am EDT

re: sjt

9 years ago 03/23/2015 9:39am EDT

re: sjt

Massage is helpful.

For me I ended up doing a lot of single leg squats. Eventually it helped, but I struggle to keep it at bay.

9 years ago 03/23/2015 9:45am EDT

re: sjt

I second the user who suggested the Strength Running ITB Rehab routine. It takes 15 minutes. Do it a few times a week. Coach Jay Johnson's Myrtl routine is a great post-run cool down on days when you're not doing the ITB routine.

9 years ago 03/23/2015 5:41pm EDT

re: sjt

Sometimes it just takes time. Do not rush back to run.

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