IT Band Help! Race this weekend!

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  • runnerwithaprob

    Anonymous Poster

    6 years ago 10/18/2017 1:55pm EDT

    the outside of my knee just started to hurt pretty intense yesterday during my workout, and especially the cooldown. This was the first day I noticed it and it was pretty painful for being the first day it bothered any. It was tight and hurt all the rest of the day, and now the next day still hurts. I run today and will see how it is. The thing is I race Semi-State this weekend and need to run well and make it to State of course. Running on a fast course where my PR is 15:30.5 and wanting to run about 15:15 in Indiana Brown County course. What can i do to supress the pain or help it before Saturday? Thanks! I dont want to lose my season after working as hard as i Have

  • A link to the past

    Anonymous Poster

    6 years ago 10/18/2017 2:14pm EDT
    re: runnerwithaprob

    You're not gonna fix it between now and then. Reduce volume. Run easy, run through the pain. Take NSAIDs every 6 hours. Race as normal. Push through pain. You won't do any lasting damage. In the mean time, do some hip strengthening exercises/ resistance training for hips.

  • MiRunr

    Anonymous Poster

    6 years ago 10/18/2017 2:39pm EDT
    re: runnerwithaprob

    If it's for sure IT, stop running would be my advice, rest it this close to the weekend. When I had this I went through the "try it out" too soon a few times before realizing it wasn't getting better in a day or two. Also lookup some stretches, I particularly like the one with "bad side" foot behind and around good side with a full body bend at the waist to stretch the bad side. Sorry that probably makes no sense, but if you see the stretch you'll know it, it should feel tight at the top of the band which is where my real tightness was, it was actually no where near the knee. Massage and chiro may help as well if you have some trouble spots that are contributing. Lastly, I've gotten through a marathon wearing an IT strap about four inches above the knee. If you can stretch out good, then put the band on tight, it can hold for a bit. Best of recovery to you!

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