Outside Knee Pain from IT Band

have you tried foam rolling and stretching

I'd like to know what I can do for this to, I have no pain at all when do any other kind of working out except when I start to run, I had to drop out of a 5K race I entered this past weekend because I knew it wouldn't be worth it. I do alot of strength training and have been told its because I have such tight muscles, need suggestions...

I severely injured my IT band about 6 months ago ouchies!! Had to get a shot of cortisone cause I used up my PT on an ankle injury that same year.

What I found to work really well as stated above was stretching and foam rolling. Sit on the ground, cross your ankle on you opposite knee (like the butt stretch) but gently push your knee to ground

Also - build up the muscle in your quads and hammies to take some of the pressures off. Stretching has done wonders for me and I am back to where I was before the injury. I do however use a BOSU ball a lot too because I lost my balance ability and had to rework some things

I have had knee pain (inside tho) off and on since I started running. I ran a half marathon last month and tore my calf muscle so I have had to back off for a while. I ran my first time since my race 2 days ago and after resting 3-4 weeks my knee pain was gone : )
For me it always flares up when I increase my mileage. But a few things I did to help during that time was rolling with a foam roller, properly stretching, icing, and I would tape my knee with KT tape. I have also used the cw-x tights, but prefered the KT tape over the tights.
Good luck!

I had this last summer, I had to take a few weeks off of running, I ended up doing alot of elliptical, also got a foam roller, and a support band whuch seemed to help- now I do not go w/o it on a long run. Also get those muscles massaged as much as possible.

Several things have helped me...

Do exercises to strengthen the abductor/adductor muscles around the thigh, hip and glute. There are machines that put you in the right form but freeform moves like side leg raises, lateral bounds or skaters and even sumo squats

Do exercises to strengthen lower back like the bridge/pelvic thrust, deadlift and supermans.

Stretch hamstrings, thighs and glutes really well after working out.

Rest

ETA: When doing the typical quad stretch (standing, holding one foot behind your butt), I stretch in that position first then twist my foot slightly so that the heel is at my hip and the toe is at my well, crack (for lack of a better word) and this seems to really target the outside of the leg.

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