ITBS strengthening exercises?

running reps is a great idea... but never run on it when it's saw. I've found that running every second day a good rule to go by. and if the pain hits one day after 15mins. then i'd givethe next day a miss and run only 12-13mins the following day. If there was no pain this time i'd wait another two days and run 13-14mins. And keep going from there.

This is a slow process but it has worked for me.

The only stretch that i've found to get anywhere near the itb is by lying on your back putting the injured leg's foot (the outside of the ankle) on top of your other knee. Pull the uninjured knee towards you and push the injured knee (which should have the lower leg at right angles to your body) away from you. You can feel this stretch in the glute med (top of the itb).

BUMP

I have not used that one but I used one called the PattStrap. Got it from pattstrap.com it had a lot of good reviews when i was looking.

I know ITBS is annoying but i got to say i got past it soyou should too.

I also had ITBS and got ast it using the pattstrap from http://www.pattstrap.com also got a discount using the coupon code i found online... pattstrap

For what it's worth, here's what has worked for me:

1. Stop running when it hurts and rest or cut back on running. It just gets worse if you try to run through it once it starts hurting.

2. Foam roller - 3x daily and before runs

3. Stretching after the roller - the stretch I've used that works the best is one with a rope that I saw in Runner's World

http://www.runnersworld.com/article/0,7120,s6-241-285--11642-0,00.html

4. I've also used the Pro-Tec IT band strap.

http://www.runningwarehouse.com/descpage-ITBAND.html

I started doing doing the roller and stretching much more regularly at the same time I started using the strap so I don't know if it was the combination or maybe just one of them.

I also agree with hip and core exercises which can't hurt and may help prevent future problems.

Hope? wrote:

Can anyone who has suffered from serious ITBS (as in not able to run for months) please post stories of their successful recoveries and what they did as I am feeling like it will never get better.

There seems to be some debate over whether you can actually stretch the IT band or not, anyone have a definitive explanation as most info on the web about it band recovery mentions it is good to stretch the band(indicating it can be stretched?

I had ITBS and ran thru it for about 9 mos - 40-50 mpw with a 14 miler on the weekend. it morphed into plain old PFPS or knee arthritis. I had the arthroscopic clean up of the patello-femoral area and and lateral release of the retinaculum? and I took about 8 weeks off from running. Worked my way back in with trail jogging, treadmill and lots of deep water arobics. Switched my training to 400m training type training and have never had the issue again on either side. Of course I'm at 20-30 miles per week and my bifggest mileage day is a mile warmup and warmdown with a 20 minute tempo run. I still do the ITB strecthing and foam roller. So it can be overcome.