It Band Syndrome

  • jurawi435

    Posts: 4

    May 05, 2011 8:32 PM GMT
    Hey guys,

    so I'm a runner who can't run because of pain on the outside of my right knee. From everything I've read and heard...it sounds like I have IT Band Syndrome. I haven't been to a doctor yet so this isn't an official diagnosis, but it sure sounds exactly like what I have. So have any of you other guys had it? And how did you treat it? It's been really frustrating. Nothing makes me wanna run like not being able to! Any tips and suggestions would be great.
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    May 06, 2011 12:31 AM GMT
    foam roller.. i work as a physical therapy aide.. just look online for one.. roll over it back and forth, hurts like hell, but worth it.
  • Ironman4U

    Posts: 738

    May 06, 2011 12:36 AM GMT
    Yep, had an IT band issue years ago...the foam roller hurts like hell but it works great.
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    May 06, 2011 12:48 AM GMT
    REST, REST, REST (At least 2-3 weeks of relative rest-no running)
    Anti-inflammatory medication
    Ice massage over ITB insertion at lateral aspect of knee (or ice pack for 20 minutes 2-3x daily)
    Proper shoewear (including orthotic inserts if necessary- try superfeet)
    ITB Stretching (Self stretching, partner stretch, foam roll stretch)
    Quad Strengthening
    Hamstring Stretching
    Core strengthening
    Run on flat surfaces (avoid excessive downhill running)

  • Run4Life83

    Posts: 207

    May 06, 2011 1:21 AM GMT
    In addition to everything you've read, you'll also want to look at your weightlifting regimen and incorporate some hamstring strengthening into your routine. Simple things like butt raises and kickbacks should help if you don't have access to a gym.
  • whenitrains

    Posts: 43

    May 06, 2011 1:35 AM GMT
    Pelvic lifts... not long enough to work your gluts but do them rapidly - you'll feel a burn. I use a volleyball pressed between my knees and do now about 100 quick pelvic lifts, and also tied physio band and put that on the outside of my knees and do another 100 lifts. I started out doing about 30 now do 100 and my IT bands are still tight-ish. I use a foam roller - you can't just roll out the IT band... by doing the pelvic lifts - blah blah blah, I can't remember what my physio said.

    Eccentric quats and stretching my outter hips and gluts help and feels really great.
  • aus_Sean36

    Posts: 31

    May 06, 2011 1:44 AM GMT
    catfish5 saidREST, REST, REST (At least 2-3 weeks of relative rest-no running)
    Anti-inflammatory medication
    Ice massage over ITB insertion at lateral aspect of knee (or ice pack for 20 minutes 2-3x daily)
    Proper shoewear (including orthotic inserts if necessary- try superfeet)
    ITB Stretching (Self stretching, partner stretch, foam roll stretch)
    Quad Strengthening
    Hamstring Stretching
    Core strengthening
    Run on flat surfaces (avoid excessive downhill running)


    From my experience (former sufferer) the above is spot on - the only thing I would suggest adding is some visits to a physiotherapist.
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    May 06, 2011 2:30 AM GMT
    Maybe but you need to get the diagnosis before you go starting a specific treatment of IT-BS.

    I'm bad with ortho so I won't even attempt to diagnose you but just like with shoulder injuries the knee is a complicated joint and someone needs to physically examine it to know what is going on. You should get that done sooner rather than later!

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    May 06, 2011 2:44 AM GMT
    Oh I feel your pain, I hate being injured. I'm no doctor, and I'm not trying to play one. I recently went through massage therapy training and I love answering these types of questions because it keeps my brain active during this drawn out waiting period.

    So the IT band is a band of connective tissue that works to stabilize the knee. It connects to the tensor fascia latae, and your gluteus maximus. The foam roller's a great idea, however you don't want to just roll the area that's painful...you need to roll out the tfl and the glutes as well becaus if those muscles tighten up, they're the ones that do the pulling which is what appears to cause pain in the knee for most people. You may also want to look into strengthening your hip adductors (think thighmaster) because they work in opposition to TFL. Other muscles to consider are your calves (one of which crosses the knee joint, and your hamstrings. Quads are usually a key contributor to knee pain as well, but moreso around the kneecap and not so much on the outside.

    Hope that helped.

  • jurawi435

    Posts: 4

    May 07, 2011 3:00 AM GMT
    Thanks everyone. Great advice. I'm definitely gonna focus on weight lifting more and working my hamstrings, quads and hip abductors