Iliotibial band syndrome?

fittocycle
fittocycle Posts: 827 Member
edited September 2024 in Fitness and Exercise
Anyone else have iliotibial band syndrome or IT band issues? I'm just wondering how long it took to get over it. Any tips on speeding the recovery process? Thanks!

Replies

  • kjb0976
    kjb0976 Posts: 68
    Have you tried a foam roller to roll it out? Also lots of stretching.
  • 12by311
    12by311 Posts: 1,716 Member
    Have you tried a foam roller to roll it out? Also lots of stretching.

    Off topic - holy cow! I'm obsessed with your shoes!
  • LoriLou67
    LoriLou67 Posts: 173 Member
    Yes....after running a marathon. Physical therapy, LOTS of stretching, ice massage, gait analysis, orthotics and a good pair of running shoes. Be diligent with the treatment and you will be fine. The only time I have any problems with my IT band is when I have not been stretching or when my shoes are worn out.
  • fittocycle
    fittocycle Posts: 827 Member
    I have been doing lots of stretching. I'll head to the gym tomorrow to use one of the foam rollers there. Thanks!
  • fittocycle
    fittocycle Posts: 827 Member
    Lori-the weird thing is, I'm not a runner! I have been walking up and down hills for a lot longer. And I finally got smart and switched out my shoes. Would biking be okay? I do feel it during spin class so I wasn't sure if it was a good idea or not. Thought I'd take a week off of all exercise and let it heal. :ohwell:
  • kah56
    kah56 Posts: 1
    The IT band acts primarily as a stabilizer and may become irritated from overuse and/or walking on unstable/irregular surfaces.

    Muscle tightness or lack of flexibility in the gluteal (buttock) or quadriceps (thigh) muscles may increase the risk of IT band injuries. Be sure to include these muscles in your stetching routine. You may also need to stengthen these muscles that the IT band assists.

    Consider finding a massage therapist in your area who specializes in Sports Massage. They will be able to help in balancing the muscles.

    Video of exercises and stretches for IT band: http://www.youtube.com/watch?v=5RC7VH3bEB4

    Video on using the foam roller: http://www.youtube.com/watch?v=c9aJtO0VCqw

    Find a therapist: http://www.amtamassage.org/findamassage/index.html

    I'm trained in massage therapy but I do not diagnose. I feel these videos helped with my own hip and knee issues. This is not meant to be a substitute for seeking medical treatment. Be smart, listen to your body, change up your activity, give your muscles rest when needed.
  • sugarbeans
    sugarbeans Posts: 676 Member
    I have been doing lots of stretching. I'll head to the gym tomorrow to use one of the foam rollers there. Thanks!

    You can use a rolling pin as well if you do not have a foam roller. I am also a massage therapist and I usually tell my clients they can use a rolling pin for IT band, quads and hamstrings.

    Make sure you stretch daily, I would recommend seeing a Physio, massage therapist, or an athletic therapist.
  • fittocycle
    fittocycle Posts: 827 Member
    Thanks for all the great responses!:flowerforyou:
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