IT band issues

I have been going through the same thing recently. Here's what I've found:

The tightness will harm the injury, especially if you are running. The IT band will not stretch, instead what causes it's tightness is the tensor fasciae latae, stretch this if you want to reduce tightness.

Having weak hips and glutes can also be a cause. Strengthen using a few sets of side leg lifts, bridges, and side planks. Also look up IT band special.

Finally, while this might not be an immediate notice, because it's injured this May help to prevent return of injury. Make sure you are not over striding, spending more time on the affected leg, or rocking your hips side to side and facilitating it with your IT band.

Thank you for this very helpful response. Unfortunately I know this problem is caused by weak hips due to my lifestyle (sitting a lot in cars, at a desk, etc). But you are right I will do these exercises to strengthen them. One question I have is how often should I do them? Will it be beneficial to do them every day, or just a couple times a week?Thanks again!

Thtgtbybtbt wrote:

I have been going through the same thing recently. Here's what I've found:

The tightness will harm the injury, especially if you are running. The IT band will not stretch, instead what causes it's tightness is the tensor fasciae latae, stretch this if you want to reduce tightness.

Having weak hips and glutes can also be a cause. Strengthen using a few sets of side leg lifts, bridges, and side planks. Also look up IT band special.

Finally, while this might not be an immediate notice, because it's injured this May help to prevent return of injury. Make sure you are not over striding, spending more time on the affected leg, or rocking your hips side to side and facilitating it with your IT band.

SERIOUSLY:

tigertailusa.com

It's a foam roller stick. I was having issues and it helped in a matter of days.

Pain (while rolling) like you wouldn't believe but it works.

I got mine from MF at the New York State XC Championships. It's more than worth the money.

It works so well my PT bought one when they tried mine.

Foam rolling is ineffective. The IT band cannot be stretched, it has the tensile strength to hold a car in the air without any give.

I agree with the first poster who replied. Tfl and Glute strengthening is the best treatment along with stretching them. I done the exercises 3times a week and stretched 3 times a day. Make sure you don't stretch when not warmed up. Do 10 repetitions of stretches 3 times a day.

Stop being a pansy and run more.

I do them every day for two sets. Really go for a light burn if you are doing them every day, not pushing too hard (like easy running, but with exercises), and always remember, when it comes to strengthening and stretching, time is better than intensity.

Also I have had good results with KT tape (no pain), however I'm not sure yet if this is a band aid help or real.

I just walt reynolds ITB special. it's talked about in many articles regarding treating ITBs. give this a shot.

https://www.youtube.com/watch?v=SE7uUVhMVkQ

The stiffness of the IT band is more akin to a hard rubber than steel, but regardless, it's not something that is amenable to stretching because it's physically anchored to the femur along the entire length of the "band." Remember, the IT band is not an independent structure that floats along the outside of your leg; it's just a thickening of the fascia that encases your thigh muscles. I cover the anatomic aspect in more detail on my website:

http://www.runningwritings.com/2012/02/injury-series-biomechanical-solutions.html

With regards to stretching and strengthening exercises, the earlier posters are (surprisingly!) more or less correct: you want to stretch the TFL and the glute max, and you definitely want to strengthen the gluteus medius and minimus—the abductors and external rotators of your leg.

Here is what a representative rehab program consists of:

*TFL and glute max stretches, done three times per day, 15 seconds each on both sides.

*Abductor, TFL, and external rotator strength exercises, done one set of 15 repeats once per day and built by 5 repeats per day, assuming there was no soreness from the previous day, up to three sets of 30 repeats once per day

So yes, you do these EVERY DAY!

There's no research to back foam rolling, but a heck of a lot of runners (including myself) have found it to be indispensable when dealing with IT band syndrome. You'll have more success rolling the tissue further up on the quads and in your glute/TFL area—avoid rolling the painful spot.

I can't begin to thank all of you for your helpful responses (except that one jerk). I am on the road to recovery and will continue to do these exercises every day.

~sneakyA

+1 to foam rolling. It also eliminated my IT band problems almost immediately, after over a month of struggling with ITB-related pain.