IT Band Problems

I used to have a lot of problems with my IT bands. Stretch a lot, I mean at least 3x a day (look for specific stretches on the internet). Try to find the cause, maybe you need orthotics. Orthotics fixed my problems. Don't run on slanted roads or trails. Stay off the track. IT problems take a long time to heal.

i though i had a bad IT band problem early this xc season but after seeing the trainer, i found out that it was hamstring tendonitis on the lateral side (really close to IT band). It basically made me redshirt this year...it sucks, if you are overcompensating...rest...because I ran through it one meet and now my one quad still feels stronger than the other.

and do NOT let it become chronic/recurring. With 12 years of long-distance running and multisport, ITB was my first running-related injury and the one which has held me back the most over time. This in spite of a neutral stride and good biomechanics. As the poster below said, address yiur biomechanical issues if any. Orthotics can make a world of difference. Check out "iliotibial band syndrome" on Google and go from there. good luck.

I have sketches if this isn't clear.

Cure for ITB (Illiotibial Band)

Pain in the ITB is caused by the band shortening like a tight muscle and can usually be cured by stretching it in a static manner. This can be done by leaning against a wall or other such surface with your weight on the foot of the affected leg about 30 inches away from the wall. Then push your leg at the hip toward the wall as far as possible and remain motionless for about 60 seconds. Doing this for a few days will stretch the ITB back to its normal length. Pain in the ITB can manifest its self at either the knee or the hip. It is difficult to permanently injure as the pain gets too severe.

Another thing to do is a static squat (like a baseball catcher) for 30 seconds. After the stretch is complete lift yourself by up to a standing position using your arms so that you won?t pull anything by a sudden lurch.

Another great IT-band stretch: Have a strap or belt handy and wrap it around the foot's arch of the affected or stretching leg. Lie on your back, w/ feet and legs extended straight in front of you. Grasp the strap or belt and pull the stretching leg (must be straight at the knee) across your body at a 90-degree angle toward the opposite hip--the leg-hip twist should look like an L-shape. Try to keep your back/butt flush to the floor and bring the stretching leg as far over as you can unassisted, and then pull the stretching leg with the strap. Do 8-10 sets of 5 seconds (with the pulling) apiece. It's a dynamic form of stretching that some consider revolutionary. Work both sides for balance.

Right on with the cause Jeri. My IT stretch is to kneel with the other leg in fromt of me, with both knees at right angles. Then I lean slightly forward, and turn to the side that my weight is on. That usually has a good stretch feel.

I aslo think that PT and massage can help here. If you figure out what works, you can even do it yourself.

Good luck.

Get a deep tissue massage on the vastus lateralis muscle which lies inder the IT band...I've see it solve your problem more than a few times.

I'll echo the recommendation for the massage - if the ITB

is too tight, it can start to adhere to the muscles of the

quadriceps. A deep tissue massage will help to

loosen things up. Be prepared for some pain - if down

properly this massage will hurt like hell.