IT Band Issue

NJL13500

I am currently training for another half marathon and I am having outer knee pain, which I am pretty sure is my IT band acting up again. Has anyone continued to successfully train for an event while nursing an IT band issue?

I am doing ice and foam rolling each day, but really want to make it to my race in April. Any suggestions?

SchweddyGirl

You could try an IT strap, it is a band that goes right over your knee and it puts pressure on your IT band as you run so that it doesn't rub. Or maybe see if your running store has a KT tape master...I would lay off the speed and keep your runs nice and easy...or swap in some non-impact cardio in place of a run until you are healled. I had an IT band issue a few months ago, and it took about a week or so to nurse it back...take care of this now so that it doesn't become a major issue.

cheshirecatastrophe

Hip flexibility and strengthening. Hip imbalances and stiffness are more than likely driving the IT band problems.

Dynamic stretching for runners
IT band rehab
MYRTL hip exercises

These are how I beat IT band problems the first time around, when I let it get so bad I couldn't walk; and how I've dealt with occasional nagging recurrences while continuing to run longer distances (generally when I get slack about doing the myrtl exercises when my legs are feeling good).

NJL13500

Thank you both for your suggestions!

sjaplo

Also squats to stengthen the glutes.

SuggaD

I am in training now. I have specific IT band stretches, glutes and core exercises that my PT gave me to do while training. So far so good.

Azdak

cheshirecatastrophe wrote: »

Hip flexibility and strengthening. Hip imbalances and stiffness are more than likely driving the IT band problems.

Dynamic stretching for runners
IT band rehab
MYRTL hip exercises

These are how I beat IT band problems the first time around, when I let it get so bad I couldn't walk; and how I've dealt with occasional nagging recurrences while continuing to run longer distances (generally when I get slack about doing the myrtl exercises when my legs are feeling good).

Ding! This is the winning response. Stretching and foam rolling can help provide some palliative relief, but working the hips actually addresses the problem.

Sam_I_Am77

That all looks pretty good. The only thing I would say is that if you find your IT Band to be overly tight, perhaps you can't even tolerate being on a foam roller, then you may need some time with static-stretching before you move into dynamic stretching or do some static followed by dynamic. Try the dynamic and judge for yourself but if you find that to be true for you, you may need to try that.

And yes, strengthen your posterior chain. Additionally, a good Core exercise for runners is the Superman iso-hold and will help with the post. chain.

Cacheola

Stretch them and like stated above, foam roller.