Suspected IT band syndrome..

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18/09/2013 at 20:54

I've been running about a month, recently i've been getting pain on the side of my left knee that eventually spreads around my knee. It gets so bad i start limping.

Monday i did 2.5 miles, the last 1/2 mile was tough but ran untill i got to my car. Driving home was fine, but when i got out of the car it hurt bad, i limped into the house! 

the pain has more or less gone but i'm getting twinges around my knee.

It's realy doing my head in as i've gradually been building the miles, realy enjoying it, then bang, it feels like i might never run again.

I'm going to give it another go friday, i've bought a knee support, will this help?

What can i do to help myself?

18/09/2013 at 21:09

I guess you could consider seeing a GP or physio; however...  A good indication of an IT band issue is if the pain is worse whilst running down hill or walking down stairs...  I've had IT band niggles in the past but have continued running by reducing the frequency and/or intensity...  Also, I found that increasing my foot strike rate (cadence) helped.  I've worn a knee support but after running, not during, as I find this keeps the heat in and makes the knee feel more comfortable -- maybe absolutely placebo but I feel that it helps.  Good luck 

18/09/2013 at 21:15

Thanks, gonna try a 2 mile run on Friday, see if that goes okay. will wear knee support to see if it helps.

I have an apointment with my GP in a month....hopefully it'll be better by then

18/09/2013 at 21:26

If/when you feel any pain then cut back the intensity...  Ensure that you have sufficient rest days and proba ly best not to run if the pain persists...  Let us know how you get on.

18/09/2013 at 21:42

An ITB specific strap - worn just above the knee really helped me.

18/09/2013 at 22:07

I had IT band issues a few months ago. I had about 3 physio sessions and did all the exercises the physio prescribed. I had to have a 2-3 week break from running as the physio insisted that running through it would just mean it would take longer to heal or worse still would just keep coming back. I have now been running for 3 months pain free. I need to keep doing the exercises to stop it coming back but this for me is preferable to having to wear a support strap all the time. I think you need to try and find out what is causing the problems as it is usually the result of a weakness in another area.

19/09/2013 at 10:45

 I think you need to try and find out what is causing the problems as it is usually the result of a weakness in another area.

totally agree with this. if it is your ITB then you need to look at whether you overpronate, whether you glutes and core need strengthening plus other possible boimechanics. Best to see a physio and really do the exercises regularily. The problem is usually not in the knee at all, thats just where you get the pain.

20/09/2013 at 20:49

Managed a 3 mile run this afternoon, First mile hurt like hell but ran through it.

Knee support seems to be doing something, whether it's all in the mind or not, i dont know.

walking is a bit painfull, not as bad as last Monday but i'll rest for a few days before getting back out next week. Hopefully i'm on the road to recovery


Thanks for helping me guys!

26/09/2013 at 20:28
Try and do some IT band stretches and a foam roller would be a good idea . I went for a sports massage and that really helped me good luck hope it repairs quickly
27/09/2013 at 13:00
wayne James2 wrote (see)

Managed a 3 mile run this afternoon, First mile hurt like hell but ran through it.

walking is a bit painfull, not as bad as last Monday but i'll rest for a few days before getting back out next week. Hopefully i'm on the road to recovery 

If it's really ITBS, then bravely soldiering on through the pain, resting a few days until it's a little better, then running again when not fully recovered - is most definitely not the road to recovery! I managed to keep this silly cycle of delusion going for around 6-8 weeks last year, even setting some PBs during it, but it inevitably deteriorated until I ended up out injured for around 6 weeks.

There are plenty of similar stories if you read around. My advice would be don't do what I did. Instead take 3 weeks off running until your knee is pain free and then come back gradually. Focus on strength, stretching and foam rolling whilst you're off and you'll come back stronger than you were before (read up on stretches and strengthening exercises that target the common weaknesses that usually lead to ITBS symptoms) . Swimming is good cross training if you want to keep up CV fitness without aggravating the ITB issues.

27/09/2013 at 20:11

Cheers, i managed a 3.5 mile run on wed, pain was a bit better. Thursday in work was another story, had to work 13 hours, on my feet all day the pain by 8 last night was quite bad. Gonna have a lazy weekend and i'll give it another shot Monday.

I'll check your'e blog out tomorrow and the vids, i bought a foam roller so i'll get going with that tomorrow too.

I got a number for a phisyo (good old NHS) spoke to a woman on the phone for about 15 mins, she said someone will give me a ring to make an appointment, She marked me as urgent. that was Wednesday though and nothing. but i bet they are real busy, so just playing the waiting game for now

29/09/2013 at 16:26

I totally agreed with Ballesteros, if this is ITB syndrome. Quit running for three weeks and get on with strengthening those glutes and your transverse abdominal muscles. I'd also recommend hip flexor stretches. Time out is totally frustrating but you've got to be pain free before you start again, and then start slowly and be ready to back off if pain returns. Avoid hills at first.

It can be done though. I almost gave up running after six months due to ITBS but I listened to the physio, stuck with the exercises, got shoes for overpronators (if this is a root cause) and got back to it slowly. I've just finished a half-marathon without a twinge. That sounds smug but I'm so glad I invested the time and energy into fixing this problem.

08/10/2013 at 16:39

okay, i spoke to soon . Went out last night, Endomondo said i did 4.25 miles and man the last mile i ended up limping.

for the people who i ran passed and ended up slipping off the curb onto the road it must have been quite amusing but for me, i was in a world of pain.

I'm going to phone physio in the morning and get the appointment!

08/10/2013 at 17:31

Sad to read that as I've been there myself, but I did try my best to warn you

If it's ITBS then you need to stop running until your knee is completely pain free, then a day or two more for good measure. As frustrating as it may be, giving in to impatience will just result in partial recovery and further damage and an ultimately longer period of frustration than if you'd rested and recovered at the first sign of ITBS pain.

10/10/2013 at 21:21

Saw a Physio today, he said there seems to be a problem with my left leg in general. It seems to bend slightly to the right!

he tried a load of different stretches, non of which caused any pain at all. He gave me some insols to try for 2 weeks before seeing him again. I hope they work, they feel like i have snooker balls in my trainers!

the letters ITBS never came up once, so i'm starting to doubt thats the problem.

10/10/2013 at 21:25

"there seems to be a problem with my left leg in general. It seems to bend slightly to the right!"

Geez, how annoying thats, not only is your leg bent, but its on the wrong side as well!! doh.


11/10/2013 at 15:38

Sounds like you might not be suffering from ITBS but if you are, my experience:

I've had it for months now and only feel like I'm getting on top of it. What's fixed it for me:

Foam rolling

Stretching, everywhere

Strength work, squats, lunges, dead lifts, clam shells, core stuff

After a while I became kind of "immune" to the foam rolling. I can foam roll with all my weight on either side with very little pain and to me that means it's not "getting in there". I also foam rolled my glutes, quads, hamstrings.

Switch up your shoes, don't stick with the same pair all the time. I started getting some training in with minimal shoes and I think that's helped build up strength and improved my form

Flexibility has been a massive thing for me and made a lot of difference

Getting an agressive sports massage each week for several weeks has worked amazing well too. 

It's definitely something you need to make a plan for and stick to it religiously

I'm not 100% yet and I'm going to be attempting Snowdonia marathon (first marathon) in a few weeks which is a little daunting but I feel tons more confident than I did. I couldn't run 2 miles at one point this year, I ran 15 without too much trouble last weekend

Hope this helps.

13/10/2013 at 10:20

Foam roller. I can't tell you how much this has helped me.

14/10/2013 at 17:30

Trouble is ITBFS is a multifactorial condition. But because it's a friction syndrome ANY aggravating movement will delay healing. Plus the band has a poor blood supply so again hinders healing.

Stretching - the ITB has no stretch receptors so you won't feel it there, only a slight stretch in the hip.

Rest from running.. Cross train doing anything that's pain free, for sanity. And increasing blood supply aids healing.

Foam roller - slowly. Staying over trigger points until they go from excruciating to tolerable discomfort.

Accupuncture - again targeting the triggers points.

Glute medius strengthening along with transversus abdominus - so clams, inner range activating core muscles & not rotating pelvis during the movement.

Biomechanics - look at your running style. Increase cadence & shorten stride length. When returning to running do not increase mileage or time too quickly.

Signs it's still there - a tightness in the outside of your leg that gradually builds and gets painful while you run, worse when the knee is at a certain angle.

14/10/2013 at 22:19

Feral, does accupuncture really help? I've been told to try accupuncture to help some of the tight muscles in my back as well the ITB; must admit I've been a bit skeptical on how it all works.

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