FORUMS > Injury & Prevention Forum Rules

2 weeks ago I pulled my IT band and so far there hasn't been any improvement. In the past, all I needed was rest and stretching, but so far the rest hasn't helped. I can still bike and swim, but running (and even walking) has been painful. Any advise on how to fix this?

How did you 'pull' your IT band? Just so we know we are discussing the same place...tell me where it is. Am a trainer so I know where it is...just making sure we're discussing the same thing.

What's an IT band?

depending on the severity, you could be looking at 4-6 weeks of an imobilizing brace...

stretching and anti-inflammatories if it is IT Band syndrome...

- David

You can't really pull an IT band. But it can get severly inflammed and painful. If running (and walking) is an issue, I am assuming it most likely is an IT problem. How are stairs/hills? If they are killer then its most likely IT band. You need to take a few weeks off and treat it otherwise it wont get better. Anti-inflammatories and ice and stretching are your keys to recovery.

barriehomeboy saidWhat's an IT band?

ITBS symptoms range from a stinging sensation just above the knee joint (on the outside of the knee or along the entire length of the iliotibial band) to swelling or thickening of the tissue at the point where the band moves over the femur. The pain may not occur immediately during activity, but may intensify over time, especially as the foot strikes the ground. Pain might persist after activity. Pain may also be present below the knee, where the ITB actually attaches to the tibia.

ITBS can also occur where the IT band connects to the hip, though this is less likely as a sports injury. It commonly occurs during pregnancy, as the connective tissues loosen and the woman gains weight -- each process adding more pressure. ITBS at the hip also commonly affects the elderly. ITBS at the hip is studied less; few treatments are generally known.

JUST ICE BRO....

Thanks for the advice. Though it has sucked, the icing and rest has seemed to help. I can now walk without too much pain (though running is still out of the question) and am hoping to begin running again in a week or two.

I did this about 7 yrs ago...i had to ice for two weeks star8 and when i came back, i started very slowly

I injured my IT bands a couple of years back...apparently I was compensating with them in lieu of weak butt muscles (which were needed for both kickboxing and flying trapeze classes...and yes I'm serious). As such, my IT bands were tightening and actually pulling my kneecaps out of alignment. IThis explained my regression in abilities, as well as the difficulty I had doing exercises that put stress on my knees...or even walking up stairs. had to go to a physiotherapist to be diagnosed (and she wasn't surprised that I incurred yet ANOTHER injury from trapeze classes), and she put me on a routine of rehab exercises as well as doing some seriously deep tissue massage to break up the scar tissue (and that REALLY hurt!). I also took up pilates and yoga, which helped "recalibrate" my knees.

In any case you need to be diagnosed by a professional, and get a referral to a specialist (ie. physiotherapist) if needed.

Let us know how you get on.