IT band - best way to get back up and running?

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hula808
hula808 Posts: 224 Member
in Fitness and Exercise
Its been over a month and I can barely do 1km without it kicking back up
.Anyone have advice as to what worked for them? I've tried massaging, stretching, resting, different shoes, treadmill, no treadmill, trail, road, stationary bike ( which is fine just not running)

I have a 10k at the end of April that I dont want to have to miss.
Its taking forever, does it ever go away?

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  • moustache_flavored_lube
    moustache_flavored_lube Posts: 849 Member
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    I have never had a serious flareup of that. The standard advice is usually foam roller + rest.

    Best of luck injuries suck
  • JTick
    JTick Posts: 2,131 Member
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    I had IT band surgery last fall...my IT band was way too type and kept pulling my kneecap out of place. I foam roll/massage, ice as needed, and if I start having a lot of pain, increase my quad exercise (squats, etc). I was told in PT that quad strength is key to making my IT band behave.
  • CoachDreesTraining
    CoachDreesTraining Posts: 223 Member
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    Yes.

    Rest, ice, foam roll, ect...

    This would be a good time to do some corrective exercises. Most runners are quad dominate. You could use this break to strengthen your posterior and add stability to your hips.

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