IT Band Problems

klparma

Anytime I run on the treadmill I end up having pain in my hip. I do complete stretches for the IT Band prior to running, but for some reason I still end up regretting getting on the treadmill. Anyone else have this experience and what has helped you? I did go to my doctor who did suggest the stretching exercises and he also manipulated my pelvis since it was tilted forward, but the relief of that didn't last long.

stif9

Get a foam roller.
I'm not a runner because frankly noone is chasing me right now, but prior to lifting i do dynamic stretches and not static ones, like limber 11.
https://www.youtube.com/watch?v=FSSDLDhbacc

cfales33

I would suggest that your sciatic nerve is inflamed. Try putting a tennis ball at the spot where the pain occurs Put pressure for about 5 minutes. Do this before exercise It took me several tries but it relieved the pain My daughter gave me this tip as she is a mayo-facial massage therapist. The words refer to massage to" facia" Very different from just a massage.

klparma

Get a foam roller.
I'm not a runner because frankly noone is chasing me right now, but prior to lifting i do dynamic stretches and not static ones, like limber 11.

Thanks so much. I am definitely going to try that to see if it will work for me!

hannaanicolee9

I play volleyball and my IT bands are extrememly tight so i use a foam roller. If you get one, i suggest getting a firmer one because those are better. Also my teammate uses one that has curves and bumps and she says those work very well.(:

cheshirecatastrophe

Stretching is fine short term. To fix the root of the problem, work on strengthening your hip flexors and other muscles.

The MYRTL exercises are a good place to start. I also do hip hikes.

klparma

Thanks so much for the suggestions! I'm going to give them a shot. I've been kind of getting sick of my elliptical and would love to get back on the treadmill pain free!