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Iliotibial Band Syndrome issues

laraaragon
laraaragon Posts: 90 Member
edited November 2024 in Fitness and Exercise
Anyone have any experience with this? I've developed it over the last few months. I want to treat it before it becomes a significant problem. Today I'm icing, doing ibuprofen, and plan on resting. Not sure how long to rest or what exercises i may need to stop doing (permanently? ). It hurts with squats, lunges, and running or high impact. Thoughts?

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Here's a little reading for you.....

    running.competitor.com/2015/03/injury-prevention/10-exercises-to-treat-it-band-syndrome_125083

    runnersworld.com/injury-treatment/treating-itbs

    one thing I found that really helped is getting beaten up by a registered massage therapist (I missed 6 weeks of running about 6 years ago, my RMT had me running again after only 2 excruciating sessions & I've been a regular ever since)
  • julyrunner
    julyrunner Posts: 79 Member
    edited April 2016
    Come up with a good stretching routine for your ITBs and do it religiously. If your pain is at the knee, ice massage can help (less so if the pain s at the hip). Foam roll your ITBs often and aggressively. If it's not too bad yet, you may be able to cut back running instead of taking time off completely. Make sure you are warming up well, also.

    I've had PT for this twice, if your insurance covers it, it is helpful. I had a combination of ultrasound and massage, plus stretching and some exercises focused on activating the right muscles (for me, gluteus medius and lower abs) and improving proprioception.

    I haven't had issues in years though, because I've been pretty good about upping the stretching whenever I up the miles.

    Hope you feel better soon!
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