D1 runner, need advice for IT band syndrome, please.

i have a sure way to eliminate IT band issues. Problem is it only works on D2 and D3 athletes. To bad you are D1.

I don't know how the pain feels, but are you just being paranoid about having discomfort in the area? I honestly ran on ITBS and it worked itself out. Think about any pain or discomfort that ended up working itself out as you kept on running. Maybe you should just try running on it and see if you body adjusts.

Otherwise, if it's a bad pain that you feel that the pain would get worse maybe you could give acupuncture a try to try to break up scar tissue? Make sure you are rolling, get something like a golf ball and do trigger point therapy. Strech the area well and do yoga hip openers like pigeon, lizard, laying on your back and crossing your left leg over your right making like a figure four and pulling your right leg close (like a pigeon but laying on your back, essentially).

But seriously, if it doesn't hurt with other activity try running through it and see if your body works itself out. The human body can do incredible things.

Get another shot...sometimes it doesn't hit the right spot inside the knee.

DO NOT RUN FOR TWO WEEKS and during that time find an active release specialist (ART) who can break up the adhesions between the band and quad. Get massage 2xs/week focus on quad. Strengthen glutes and work activation/firing patterns.

Return Slowly.

I also suffered with IT band syndrome. What got rid of it for me was Medrol dose pak (steroids). The orthopedic doctor said that he would be glad to give me a shot, but that would only treat a localized area. The Medrol pak would treat the whole IT band. He was right. Of course, I still do stretching and strength exercises and was fitted for custom orthotics to make sure it doesn't come back.

currently going through IT band problems, had thought I shook the injury but it came back. Ive been rolling, stretching, strengthening taking it easy on mileage. A couple days of rest helps, but as soon as I run again, it strikes back. My pain is near the hip.

Don't just rush to steroids. Steroids have serious structural consequences, especially shots.

Have you gotten a good massage? It's the only thing that turned the tide for me. Be willing to shop around until you find someone good. Read up on trigger points too. There are some legitimate books out there.

IT band is really a problem of muscle and fascia tightness, most likely brought on by trigger points. As a life long runner (who can run fast) you've probably got some extremely tight muscles caused by muscle knots and chronic overuse injuries.

A mix of massage, mobility work and not pushing your limits coming back to running could fix the problem.

Since it happened after time off, at least some of your problem is tightness.

My guess is that you can run through it enough so that you would loosen up the worst spots. I WOULD NOT do this as it will come back MUCH WORSE next time. I ran through it for four years, just a twinge once a month or so after a day off. Eventually, I took enough time off so it hit me full force. I have been off for 16 months. I think I have it fixed but I have thought that before. You really want to get completely rid of ITBS because it is only going to get worse as you get older and sit more.

As you know, strengthening, stretching (not just the band but your entire hip area) and trigger points all matter. You also need to retrain the timing of your foot plants. Running on grass will help. You may also want to try something called the knee cap dance. Not everyone with ITBS has a knee cap component but it only takes a couple of minutes to train the right muscle to fire and then practice once a day or so.