IT Band Problems

irunforpizza
irunforpizza Posts: 52 Member
edited November 30 in Fitness and Exercise
Hi,

Last summer I attempted to run 200 miles in 5 weeks. It went pretty well up until about mile 175. My team had a fundraiser called the runathon and I ran 15 miles, in the dark, on uneven grass. My ITB (iliotial band) was injured and got so tight that it was pulling my knee cap out of place while I was running. So, I quit running. In 7 months, I've ran twice. However, I dance and that's been hurting it. In addition, track season is starting and I have to run again.

Does anyone have any treatment tips or tricks?

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    running.competitor.com/2015/03/injury-prevention/10-exercises-to-treat-it-band-syndrome_125083

    I also found that being tortured by a registered massage therapist was helpful (she had me running again after two sessions)
  • Aed0416
    Aed0416 Posts: 101 Member
    I had good results with taping my knee cap towards the inside of my knee prior to a run. This is for pain management and will not fix anything. Long term massage, dry needling and strengthening my hip all helped and they all involved a very talented pt.
  • SideSteel
    SideSteel Posts: 11,068 Member
    See a qualified physical therapist. If it were me I would want to figure out WHY it is happening.
  • jmt08c
    jmt08c Posts: 343 Member
    I had a chronic IT band injury while competing at school. I used and still use a foam roller for 5 minutes per side before and after exercise. This helps loosen up the band and should provide some relief.
  • deepdarkgreen
    deepdarkgreen Posts: 2 Member
    I saw a PT years ago for a similar issue. Don't know if treatment protocols are the same now, but they made me stretch and do some strength training to correct muscular imbalances in my legs that were exacerbating the issue. I've added foam rolling lately.
  • drachfit
    drachfit Posts: 217 Member
    Foam roll, fix any technique errors, and fix any strength imbalances around the hip and knee.

    For people who sit a lot this is commonly weak glutes, weak core, tight psoas.

    Second the recommendation for a PT
  • SideSteel
    SideSteel Posts: 11,068 Member
    Just for what it's worth, the IT band is remarkably strong and there have been some strong arguments made against foam rolling it as it's not likely to actually do anything to those tissues.
  • irunforpizza
    irunforpizza Posts: 52 Member
    Update: I went to an athletic trainer and was recommended to begin icing and ibuprofen to reduce swelling and pain. He also gave me several stretches to start out with.

    I stretch everyday because I am a dancer but I didn't specifically do any ITB stretches. In addition, I lift 3-5 times a week, run, and dance competitively 10 hours/week. My issue is overuse, not underuse.
  • Machka9
    Machka9 Posts: 25,689 Member
    I struggle with ITB issues in my right leg with my cycling. Still not entirely sure how to fix it, except that I really do need to stretch it more ... and just recently I picked up a foam roller which seems to be helping a little bit.
  • vms4evr
    vms4evr Posts: 106 Member
    I had IT band issues from lower spine and hip issue. Causing problems with sciatic nerve. PT and massage helped. I tried a foam roller. It does help a lot and doesn't cost what a PT will cost you. I would warn you though that the foam roller will be painful.
  • amgreenwell
    amgreenwell Posts: 1,267 Member
    I had to see a specialist and get some physical therapy for mine to permanently heal. I learned great stretching techniques and ways to massage myself so the pain would subside. I always stretch it after I run, no exceptions. I can feel the stretch these days but I don't have any pain. Just don't push yourself too hard!
  • dawnemjh
    dawnemjh Posts: 1,465 Member
    I have had IT issues for years and it always flares up when I ramp up my running. I got a bunch of exercises from the PT and that helped immensely. I would recommend you go back to PT and ask for exercises to strengthen the muscles, not just stretching exercises....
  • Shalynlink
    Shalynlink Posts: 45 Member
    Foam roll every damn day x's 3. And stretching (lots online) and massage. And check your shoes have a good 12m drop (my Brooks Ghost's are a pair of beauties)

    and watch running on crowned roads/ trails. Switch sides every KM / M.

    Acupuncture helps immensely as well.
  • RollTideTri
    RollTideTri Posts: 116 Member
    edited March 2016
    Your IT band is the consistency of a truck tire. You can't stretch it. You can stretch the structures around it, which can help with imbalances, etc. The main issues to address for most people are your running form and muscle imbalances and weakness in your glutes, hips and core. Most definitely see a PT.

    Have a look at this page, very helpful to me a while back
    http://strengthrunning.com/2011/01/it-band-injury/
  • Colorscheme
    Colorscheme Posts: 1,179 Member
    How do you know what you have IT band inflammation? I got injured in a car accident nearly 3 years ago and I had a comminuted fracture. It's hurt on and off since then but now it's extremely painful. It hurts on both sides of my knee and there's some fluid, so I think my ortho is going to order an MRI to rule out tears.
  • drachfit
    drachfit Posts: 217 Member
    SideSteel wrote: »
    Just for what it's worth, the IT band is remarkably strong and there have been some strong arguments made against foam rolling it as it's not likely to actually do anything to those tissues.

    Yes, whether foam rolling the IT band directly actually helps anything is debatable.

    But stretching, strengthening, anf foam rolling all the muscles attached to the IT band and around the knee that are tight can help free it up. Glutes, TFL, quads, calves, hamstrings
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