Best way to ice an IT band?

cal1417

Is the only way to do this by sitting in an ice bath? Doc says I need to ice ten minutes a day.

lulucitron

I freeze water in dixie cups and when frozen, you peel back a bit of the paper so you can apply the ice easily.

AllanMisner

There are pants that some athletes will wear that have pockets for ice packs. I’m not able to find any at this moment, but there are those and several over types of wearable ice packs.

Mini_Medic

Ice man machine! It's basically a bucket you put ice cubes and water into and you get a special gel wrap for your knee (they make them for elbows, shoulders, ankles, wrists and knees whatever you need to ice). The machine circulates the iced water from the bucket through tubes through the wrap and back to the bucket so you get full coverage of the knee/joint and the machine controls the temp so you don't get frost bite or any tissue damage from the cold. Best thing ever.

cheshirecatastrophe

Are you trying to ice the whole length of it? Or just part of it near your knee or near your hip? For the latter, I get a thigh compression sleeve one size too big and shove a commercial ice pack inside it. I find that more effective and easier than an Ace bandage wrap.

If you're trying to ice the whole thing, your options are ice bath like you mention, or get a couple of commercial ice packs and lie still on your side for those 10 minutes. Heck, you could probably use bags of frozen veggies for that option.

ITBS stinks. Heal well and quickly!