IT Band Syndrome

Keep doing the exercises and the foam rolling. Foam roll as much as you can, and when rolling don't just go up and down go side to side on the IT band as well. I thought mine would last forever as well, it goes away, trust me, but it takes a frustratingly long time sometimes. I recommend swimming as the best way to stay in shape while you wait. Also try warming up your knees before walking or running.

If foam rolling works you don't have ITBS.

Rest or operation are the only things that cure a true ITBS. And rest may take weeks or even months.

It took 7 weeks for me to be able to even think about getting back into training. I tried rolling and stretching but didn't seem to do much but hurt so I stopped after 3 weeks. I used the cross trainer and bike everyday for fitness and took a full week off at week 4, did absolutely nothing. I think what made the biggest difference for me was leg exercises at the gym twice per week, max weight 9 reps -

Leg press

Calf raise

Hamstring curl

Outer thigh press

Quad curl

Squats

Last 9 days been able to start training again, started 3k and progressed to 9k, no pain, long ways to go but it's progress.

Thanks for the replies. I guess I'm going to need a lot of patience.

Yeah that's for sure...I was 9 days symptom free running followed by 2 days rest, today that funny weird feeling just before pain came after 6k on treadmill, I stopped and finished the workout on crosstrainer.

IT band syndrome is awful. I have struggled with it for months but if you stick at the exercises, do them every single day and do more reps than the PT reccomend. Do each set of each exercise until you feel a real burn in the target muscle. Took me at least 6 weeks of really working hard to see results. The good thing is as it starts to improve the length of time/distance you can run for increases rapidly. And you need to keep up the exercises perhaps forever, it does come back.

I've also been suffering with IT Band Syndrome on/off the last couple of years and dealing with the worst bout, having pain since January.

I've just completed a few weeks of Physical Therapy 2 x per week. It really has helped and I've learned workouts to strengthen my hips. The usual pain in the lateral part of my knee has decreased significantly but I still experience some dull feeling around my knee during runs but not outside of my knee. before and after runs, I make sure to stretch. PT and stretching on a daily basis is very important to heel the knee.

Hope the pain goes away completely and I can run normal again one day soon

Perhaps if you are continuing to do all the stretching and strength exercises and still struggling with IT Band problems, you might need custom orthotics. That will be my last option, it the stretching and exercises don't help.

It has been more than 4 weeks now since I have done any race walking and there is little improvement. I am continuing the foam rolling, stretching, and strength exercises every day. I have been at Airrosti Rebab Center several times and that has not helped. Tomorrow I am scheduled to see a Sports Medicine Orthopedic Knee Specialist. I will ask him if a cortisone shot is good option.

The orthopedic doctor prescribed the Medrol Dosepak in order to treat the entire IT Band rather than a local area like a cortisone shot would do. So far I feel 100% better. Perhaps it will heal faster, now that the inflammation is being taken out. I would appreciate any opinions.

Nice, might look into this my self :)