Iliotibial Band Problems?

Rage_Phish

While doing squats I feel my iliotibial band rubbing right near my knee. Usually its not much of a problem, but yesterday with the weight at 185 i couldn't complete my squats. Not because the weight was too heavy but because of the pain in my knee (i also suffer from horrible knees, multiple dislocations, and arthroscopic surgery on both knees about ten years ago)

My workout partner is a physical therapist, so he recommended some stretches and to use a foam roller.

Has anyone else ever dealt with this issue. Has it hindered their workout? Any tips/ suggestions?

Thanks!

RobertHendrix

How many warm up sets are you doing? I injured my knee about 8 weeks ago and after an MRI it was determined my patella was tracking correctly partly because my IT Band is so tight it is over compensating for everything else in my knee and causing it to pull my patella off track causing a lot of pain when I walk and when I was doing squats/deads. I deloaded adn started working back up to give some rest time but what I noticed was that for sets 1 and 2 there was a lot of pain and I wanted to stop but as I pushed through each set seem to get less painful and the 5th set was actually easier to do than the first set. I talked to my therapist about this because it also seemed to be the same situation with jogging. The first couple laps it was really uncomfortable and painful when I would attempt to move from walking to jogging but after about 2-3 laps the pain seem to subside. She said I probably wasn't warming the muscles up properly and that once they were warmed up things started working the way they should.

Before I would do 3 warm up sets 1x5 @25% workout weight 1x5@50% 1x3@75% then workout weight on my squats. I increased the amount of warm up sets I do and it seems to be helping alot. I did 250 on squats this morning and my warm up sets were 2x5 with just the bar 1x5@135, 1x5@175, 1x5@205, 1x3@225, then 5x5@250 and didnt have any pain during the workout sets.