Pain in my IT band

taraneedham73

Hi all,

I seem to have bad pain in my IT bands at the moment. Last weekend I did a long run of 13 miles and my quads and left IT band was really hurting after 11 miles. I hoped to do better this weekend but it seems I didnt. After around 11 miles I had a really bad pain in my right IT band, I dont know if its normal to get pain in IT band after 10 miles? I am supposed to be doing Brighton marathon which is in April and now I am thinking of pulling out of that. I thought todays run started well, at one point I was doing around 8 minute mile as it was cold to start with and I was trying to warm up. I havent done any running this week as my left IT band was in a lot of pain and I took a few days off to rest it. After last weeks run I didnt know how this run would go, I have had a cold this week so I had a feeling my pace would be slower as I think my energy levels are low. I am not happy with my pace times, the last few miles I was really slow and doing around 12 to 13 minute mile and I thought whats going on! Has anyone got any tips for IT band pain? I was using a foam roller on my quads last week but I have heard you arent supposed to use a foam roller on our IT band.

knittingmom77

I wouldn't give up on rolling the IT band. When it's sore, it's frequently related to runner's knee which is turn related to weak glutes (gluteus medius). Look up glute exercises and IT stretches. I have a stretching band and do a great stretch laying on my back, leg straight up in the air and pull the entire straight leg over the midline of my body just a few inches while keeping my hip flat on the ground. I hate not being able to run! Good luck.

ManiacalLaugh

I would keep rolling. (Make sure it's on the side of the leg, where the IT band is located.) My physical therapist had me rolling hard enough for it to be uncomfortable for three sets of 2-3 minute reps.

I'm sure not everyone is the same, as far as IT troubles go. In my case, it had to do with having weak hips. The PT prescribed hip exercises such as firehydrants, and lots of stretching. He also checked my running gait and discovered that my steps were too close together. (I have exceptionally wide hips, so this was especially poor form for me). I practiced running with my feel aligned to my shoulders, did my hip exercises and stretches, and rolled regularly. Within a couple of months, I was feeling a lot better.