Running through a potential iliotibial band syndrome injury

High School Running

3 years ago 12/19/2020 9:13pm EST

Recently (about one-two weeks ago) I started noticing a pain on the outside of my knee while running that got better after about 5-10 minutes of running. I have done some research online and IT Band Syndrome seems to get worse, not better as you run. Generally it hurts when I am bearing weight (could just be body weight) and bend my leg. Furthermore, it feels a little bit tight/achy in my knee (a weird feeling that I can't describe, around the same location as the pain that I get while running) if I lie on my side, bend both of my knees, and rotate my lower leg upwards (which turns my upper leg inwards).

This motion is an image of that motion:

https://sportydoctor.com/wp-content/uploads/2019/09/Reverse-Clam-Shell-100.jpg

Is there any way that I can continue running as it doesn't bother me after around 5 minutes of running? Is this IT Band Syndrome? Is this a sign of a more serious injury?

General info:

- Male

- 17 years old

- ~ 20 mpw (but want to build up)

- Pain on outside of left knee

Many thanks,

An injured runner

3 years ago 12/19/2020 11:34pm EST

re: RunnerWithoutAnAerobicBase

Note: It also hurts when I do the opposite of the motion in the above picture (pushing feet together keeping knees together).

3 years ago 12/20/2020 1:53am EST

re: RunnerWithoutAnAerobicBase

Don't run through this...it is great that this goes away after 5 minutes of running but don't do anything rash. Right now it seems like it would go away in at most half a week to a week off, which will not be a big deal considered there are no races in like 9 months. If you run through it it could get worse (it would start lasting the entire run, then linger after you run, then bother you while walking etc) and could be something that takes weeks/months to heal from.

(Source: me trying to do this numerous times)

Take 2-4 days off, ice/strech/ibuprofen appropriately and do something active that doesn't aggravate it in the meantime, and it'll be fine. Then start running more than 20 mpw

3 years ago 12/20/2020 10:55am EST

re: random hobbyjogger

Do you think that this injury is an IT Band injury or something else.

3 years ago 12/20/2020 11:09am EST

re: RunnerWithoutAnAerobicBase

I have been injured with this as well before, I continued to run through it (although I don't recommend it) and here were my steps:

-Take 3 days off with icing every 2 hours and taking ibuprofen every 8 hours. Ibuprofen helps reduce inflammation

-Foam roll like crazy

-Band walks, exercise band around ankles walk forward, backward, and do side steps

-Clamshell exercise with band. (Glute activation exercises)

-I was able to walk through it with out pain so I would go on 2 hour walks or would go swimming. Although, that was before COVID

-ease back into running by doing a walk/job combo

-Lifting: bench press, calf raises, quad extenders, hamstring curls

It definitely sounds like what I had (I had IT Band Tend.) and it is fine as long as you stay cautious. It might flare back up in several weeks but just keep doing the exercises even if you feel fine.

3 years ago 12/20/2020 11:10am EST

re: RunnerWithoutAnAerobicBase

RunnerWithoutAnAerobicBase wrote:
Do you think that this injury is an IT Band injury or something else.

It is definitely IT Band related

3 years ago 12/20/2020 11:40am EST

re: RunnerWithoutAnAerobicBase

Listen to this guy he's a chiro and knows his stuff. Do not roll straight on to the IT band you're just gonna create more irritation.

https://youtu.be/6uQ2f-HSSrk

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