IT Band Injury is killing me!

yokurio

Hi all, this past spring/summer I’ve been really getting into running. I mean, I've ran four 10k's and have been improving. This past month though I started getting this knee pain. I did a bunch of research about what it could be and runners apparently develop an injury called ITBS (IT Band Syndrome).

So, what I’ve found out from the research, you develop this injury from many possible factors such as improper stretching, not enough strength or imbalances in your running, and other things like that. Anyways, what I did was ice it, took some Motrin, and stretched it every night for two weeks. After the two weeks though, I ran one time and it seems to have worsened. I couldn't even run 1/2 a mile before it worsened.

Are there any runners that have had this condition? What did you do to get rid of it? I have a few ideas and things I'm trying to do before I decide to go to the doctors. I'm tired of not running and would like to fix this as soon as possible. Thank you in advance.

abbie017

I have ITBS, and had to have surgery to repair it and the damage it caused in my knee.

There are very specific stretches that target the IT band; try to look some up on youtube. Using a foam roller is also helpful because it'll loosen up the band. The primary cause of ITBS is that your IT Band is too tight and you need to stretch to loosen it. Or, in my case, you need to have it surgically lengthened (I'm an extreme rarity though, I've been told).

Personally, I'd advise you to go to the doctor and get a professional opinion before you do more damage. After two major knee surgeries, I'm the first to say that knees are not something to mess around with. Seeing a physical therapist can also help loosen the IT Band and teach you stretches that will help.

Good luck!

Hazelnut72

I had this injury before and slowed me down during my first marathon. Stretching alot before you run help but i got a Foam RoIler from Target and it HELPED so much.Also invest in IT Bands straps to wear while you run. Most running stores sale them. And Icing your IT Band after you run is key. Good luck.

run4yourlife

I had IT Band Syndrome last winter and couldn't run for a good month or two. The pain was excruciating! I went for physiotherapy and learned some good stretches, but really what I believe "cured" me was acupuncture. I had 3 treatments and was back to normal. As already mentioned, I used a foam roller too and found that very helpful, and I started taking glucosamine. It's inexpensive, and helps to heal and strengthen cartilage.

princessjaffacakes

Mine flared up during the last month of marathon training, knocked out too many runs for my liking.

Seconding what others have said, try and see a dr if the pain is really bad, and the foam roller is AMAZING! I had one in my gym and just looked up the exercising online (YouTube is great for these). It did feel pretty sore at the time, but taking the runs, more like walks, slowly and using the foam roller really helped.

I was told to try and strengthen my quads, as there is a tendency to get an imbalance with a lot of running/lack of cross training. I used the bike, the seated resistance machine, lunges and the cross-trainer. I only did about 10 - 15 minutes before my runs but it did help masses. I've heard yoga can be good too, but I don't have the patience for it!

I also got given a knee band, which sat just under my knee capped and helped reduce the movement and therefore eased the pain. Up until then I would get to 2 miles and be in agony, with a few weeks of that approach and using the knee band during I managed to complete the marathon pain free (well relatively) and haven't had many more flare ups.

Really hope the pain eases for you, I know how frustrating it is - hence my multi-solution approach! LOL

jiffner7777

Yokurio,
I agree with the other posts. I am currently going to school to become a licenced massage therapist. I noticed my running also caused terrible tightness and some pain in my IT Band. I get medical massages and work with it like the others, stretching, foam roller, self massage and also epsom salt baths after work outs. During the summer I had been running primarily outside, on rural roads out where I live. Those roads are sloped and I found myself running on mostly the left side towards oncoming traffic. Well, it was that imbalance that I believe caused the problem. I try to run more on the treadmill now. Also, another thing is to check out whether you do a lot of "shortening" activities. Like, do you find yourself sitting at a desk, horseback riding, cycling for prolonged periods? You not only need to worry about the IT Band but what it's attached to. Your gluteous maximus and tensor fascia latae muscles may also contribute to this tightness, they are key to what is happening there. Good idea to massage those muscles with the foam roller or massage therapy. I highly recommend massage therapy by a good medical LMT, they will break up the adhesions built up in the area. They know the anatomy and are very helpful in self care outside the office, they also assess your posture and may find other imbalances that could be contributing to the problem. My pain has decreased tremendously. It also helps to apply deep moist heat to the area pre-run then stretch and cold contrast post-run...in that order. God Bless and hope you get better soon!

yokurio

Thank you all for your help. I've been researching quite a bit on how to fix it. Everything seems like the same information, so I guess I just need to do it for a longer period of time and more frequently. I'm going to checkout that knee band idea also, i just bought a roller also so i can start doing that. My Aunt is a LMT and she's coming over on Saturday to help me. Hopefully I can get this thing handled before next season. I'm missing my planned 1/2 marathon this weekend because of it, oh well. I'm going to avoid going to the doctor as long as possible as i did for my shin splints and such. I just like to try to self aid for a couple weeks and reduce my activity until i get the problem fixed unless it gets worse. I feel that people are too quick to go to the doctor instantly when they have an issue. I have unlimited resources at my disposal, so why waste a doctors time if i don't need to. Nonetheless, in two weeks if its getting worse I'll go in and get it check out. Thanks again all! =-)

musclebuilder

Yokurio,
I agree with the other posts. I am currently going to school to become a licenced massage therapist. I noticed my running also caused terrible tightness and some pain in my IT Band. I get medical massages and work with it like the others, stretching, foam roller, self massage and also epsom salt baths after work outs. During the summer I had been running primarily outside, on rural roads out where I live. Those roads are sloped and I found myself running on mostly the left side towards oncoming traffic. Well, it was that imbalance that I believe caused the problem. I try to run more on the treadmill now. Also, another thing is to check out whether you do a lot of "shortening" activities. Like, do you find yourself sitting at a desk, horseback riding, cycling for prolonged periods? You not only need to worry about the IT Band but what it's attached to. Your gluteous maximus and tensor fascia latae muscles may also contribute to this tightness, they are key to what is happening there. Good idea to massage those muscles with the foam roller or massage therapy. I highly recommend massage therapy by a good medical LMT, they will break up the adhesions built up in the area. They know the anatomy and are very helpful in self care outside the office, they also assess your posture and may find other imbalances that could be contributing to the problem. My pain has decreased tremendously. It also helps to apply deep moist heat to the area pre-run then stretch and cold contrast post-run...in that order. God Bless and hope you get better soon!

yokurio, sorry to hear you are dealing with (ITBFS) I have delt with it myself and feel your pain. Set backs like this can be very frustrating but understand they come with the territory. All we can do is try our very best to find a way to address the issue. To echo what others have said, foam rolling, stretching, ice, deep tissue massage..All very helpful. You have to be willing to put the same effort and dedication to the disciplines of stretching/warm up ect..as you do the main sport activity..As this poster jiffner mentioned above ^^ it is not just the iliotibial band that you need to consider but realy a "chain"..As mentioned above its the it band, gluteus medius, psoas ect..I focus on stretching 4-5 days per week..no less than 4 sets per each stretch, no less than 10sec per set and typically no more than 30-40 sec per set..Not only stretching has been shown to be very beneficial but strengthening these muscles with that have shown a very high success rate in treating (itbfs) in runners. All the best..

yokurio

I hear you brother. What I've been reading, I just have to stretch ALOT more before the runs and strengthen all the areas involved. I wrote down a routine of stretching, strengthening, and warmup activities to do before I do my runs and throughout the course of my training. Its going to take me awhile to get over this, I know, but I will. I don't think I need a doctor for this. Its not outrageously painful or anything. But now I know I need to take it serious so it doesn't develop into something worse. I haven't been running on it to aggrevate it any worse. However, i'm going to take the precautions you guys advised and try my hardest to stretch it, ice it, and strengthen it. Thanks again!