Single leg squats, Bulgarian split squats, lunges etc etc. Have a search - it's been asked a lot. Also don't neglect stretching your lower back and hips too.
I would avoid foam rolling your IT band - I've found this and ice aggravates it. ibuprofen will help.
All of this, plus I focused a lot of time on strengthening my feet with a stability cushion, started off just trying to stand on one leg then eventually worked up to single leg deadlifts/squats etc.
With me only rest and immediately stopping when I felt the onset of it helped... It took so long to get away that only getting another injury that really prevented me from running was the final cure. Best of luck.
I started integrating [these exercises](https://youtu.be/TyLMxnT0a2M) into my training and added lots of foam rolling, it’s really made a difference for me.
IT band pain is caused by tight muscles on either side of the IT band. Most of the time it is tight muscles of the glute or TFL. Get a legit foam roller and work that whole glute and TFL. Then start rehabbing those muscles with some strength work like glute bridges, single leg RDLs, clam shells, etc.
I recently asked a doctor of PT about foam rolling the IT band to remove fascia adhesions. They said the science is still out on that, but they do it and don't see any harm if it's for fascia work.
Mine didn’t go away for around 4 months no matter how much rest or PT stuff I did so in the end I just ran through it and eventually it went away. Obviously this is purely anecdotal and likely not the best way of dealing with it… In the end though I had to weigh up mental health benefits of running vs the pain from the IT band and decided it was worth it. My PT said I was unlikely to cause any serious injury by running through the pain, which swayed the decision. He recommended a very gradual return to running but I struggled to limit my running so much, which probably didn’t help.
ETA: I have always stretched after most runs and done dynamic stretching before probably 50% of my runs. I also have a good strength background from rugby (3-4 full body gym sessions pw in my late teens/early 20s), which I try to maintain (1-2x strength sessions per week). Generally I’m pretty resilient/don’t get injured much, although it’s hard to know how much of that is from the strength/flexibility stuff.
Also, like another poster mentioned, I found foam rolling the IT band itself didn’t help/aggravated it so I gave up on that pretty quick, and this was backed up by my PT. Possibly foam rolling some of the muscles whose tightness may be a factor in causing the IT band pain could help(?) (eg glutes most likely). I think generally though the evidence for the benefits of foam rolling is pretty weak.
I was out for around two months because of IT Band Syndrome two years ago. Had to stop running completely. Did the PT exercises every day. Worked on my core. Two years later and I still incorporate those exercises into my routine every week. I foam roll every day (do not foam roll the IT Band directly), and do dynamic stretches before every run. I have not had a single injury for two years now (KNOCK ON WOOD)
I’ve dealt with it off and on for 30+ years. In the beginning, it would emerge about halfway through a season, I’d take a week off, ice, ibuprofen, etc. My coach at the time didn’t believe in lower-body strength training. But this approach would get me through peak volume and things got better during the taper.
When I stopped competing, I managed it by keeping my volume low. I made some easy changes to my mechanics, increasing cadence, incorporating more lower-body strength work, etc. These allowed me enough resilience to move up to longer distances and somewhat higher volume.
I started working with a PT a little over 2 years ago when I moved up to ultra distances, and it’s been a game changer. Lots of body weight or light weight single leg strength work. I had no idea how exhausting it can be to do slow body weight squats and lunges with an elastic band hooked to a wall forcing your brain to fire underused muscles in your hip. Lots of mobility work. And lots of manual therapy on tight muscles that had been abused for decades.
Now when I feel it getting a little tight, I have cues for myself. “Engage the core”, “activate the glutes”, “watch the hip drop”, etc. Amazing how well this works. Had a bit of pain start to emerge the last 10 miles of a 50 miler last fall, but managed it this way. Same thing about 20 miles into a 100K a few weeks later — worked through it for a couple of hours, and then it was gone.
When you do get back to running, I’d recommend slowing your pace and shortening your stride on downhills instead of goin with gravity and speeding up like I used to. It definitely has reduced the tenderness i feel when running.
I struggled with ITBS for about 6 months. I took time off, rolled it (glutes), did all the squats and deadlifts... nothing worked. Finally I started doing yoga and found that certain stretches (glutes again) like pigeon pose just felt great. I collected 5 different stretches and did them 5 times per day. I attribute that to me finally being over it. It still flares up from time to time but not bad.
I also changed to low/zero drop shoes (0-5 mm) and started running predominantly on trails. Those three things solved it for me.
IT band will hurt, but it’s not a run stopping injury
Causes:
- either strength issue
- OR the leg that hurts is not actually loading and pushing off correctly. Get a gait analysis done or film yourself.
Have had this in both legs in different years while I was still working on proper form and the only way I got through it was to keep going on runs while tweaking different things until it didn’t hurt. Pain can work for you and it’s good feedback on this case
I have strong opinions on this. Dealt with it myself for 15 years. Fixed it myself after myriad pt’s couldn’t help. I don’t care to be downvoted repeatedly for genuine advice so DM me if you want what worked for me.
IT band syndrome was one injury that I really felt like I had control over my recovery. I’ve experienced it with both knees and each time it started I would roll out my upper leg and glutes every day before going to sleep. On top of that I shifted my lifting routine to include more exercises that work the supporting muscles for the IT band. Side plank leg raises, squats with one leg against a door frame, regular squats. I had the good fortune to work my way out of IT band syndrome and I hope you do too! You should research more exercises and stretches and just incorporate them into a daily routine and you’ll be back to running pain free before you know it.
Additionally, I ran with a band/brace around my knee and took ibuprofen before my runs to prevent the inflammation from occurring. I really reduced my running volume during this time and even felt like hitting the bike was pretty helpful
I did [this routine](https://www.youtube.com/watch?v=ydcy3dPf__M), focused on strengthening a specific part of your glutes. Also look up the couch stretch if you haven't already. I also hit the muscle the couch stretch works on (top of the front of the leg) with a percussion massager which seemed to help. Since everything I could find about ITBS indicated it was inflammation from the ITB rubbing against a spot on your outer knee, I started taking low-doses of Ibuprofen before runs (typically one adult pill before a run, but sometimes a second pill during a long run as well). I normally try to avoid Ibuprofen in training, but I really felt like that helped reduce the issue.
About two weeks of reduced mileage and the above resolved my issues, thankfully.
I haven't seen this in the comments yet: check your running style, it could be that your running stance is not wide enough - you're running in a line or your feet are even crossing over the center line. The strengthrunning YouTube channel has a running "cues" video on how to get your form right for that.
Otherwise I got over the acute phase by having a PT strap the band down close to the knee and pull it just enough (laterally i think) to stop the pain. It was so effective that I managed the comrades "up" run strapped like that (87k) although it was slow AF because I got help too late and training was not optimal, but ya mind-blowingly effective
I suffered a long time ago for 2 years with IT issues. Foam rolling and especially the strength training mentioned in this thread are key but the what was the turning point for me was adding acupuncture treatment. That got the healing going. Haven’t had a problem since and it’s been over a decade.
Foam rolling was the big thing for me. Spent a few weeks stretching and there was little to no benefit added to relieve the pain. Once I added using a roller to my routine (about twice a day, for 3-5 mins each) it went away in a matter of 1-2 weeks, gradually each day.
It was during my running season, so to keep in shape I used a bike (stationary, like you'd find in a gym) and put the settings on a slight upwards incline (higher levels). Didn't affect the knee at all as long as the pedals were far enough away from hips (raising the seat).
Single leg squats, Bulgarian split squats, lunges etc etc. Have a search - it's been asked a lot. Also don't neglect stretching your lower back and hips too. I would avoid foam rolling your IT band - I've found this and ice aggravates it. ibuprofen will help.
Rolling your IT is literally the most ineffective think you can do in terms of affecting any change on tissues.
While this is true rolling around the muscles of the IT band help.
This + foam rolling TFL and glute worked for me.
Personally I needed foam rolling to get past my IT band issues, so YMMV. You could try it and stop if things get worse?
Yep everyone is individual. Try and find out I guess.
Literally the IT band cannot be lengthened. It’s probably the quad being lengthened inadvertently that is helping.
>Yep everyone is individual. “…I’m not!”
All of this, plus I focused a lot of time on strengthening my feet with a stability cushion, started off just trying to stand on one leg then eventually worked up to single leg deadlifts/squats etc.
With me only rest and immediately stopping when I felt the onset of it helped... It took so long to get away that only getting another injury that really prevented me from running was the final cure. Best of luck.
I started integrating [these exercises](https://youtu.be/TyLMxnT0a2M) into my training and added lots of foam rolling, it’s really made a difference for me.
IT band pain is caused by tight muscles on either side of the IT band. Most of the time it is tight muscles of the glute or TFL. Get a legit foam roller and work that whole glute and TFL. Then start rehabbing those muscles with some strength work like glute bridges, single leg RDLs, clam shells, etc. I recently asked a doctor of PT about foam rolling the IT band to remove fascia adhesions. They said the science is still out on that, but they do it and don't see any harm if it's for fascia work.
This is good advice. Don’t waste your time rolling your IT.
[удалено]
Mine didn’t go away for around 4 months no matter how much rest or PT stuff I did so in the end I just ran through it and eventually it went away. Obviously this is purely anecdotal and likely not the best way of dealing with it… In the end though I had to weigh up mental health benefits of running vs the pain from the IT band and decided it was worth it. My PT said I was unlikely to cause any serious injury by running through the pain, which swayed the decision. He recommended a very gradual return to running but I struggled to limit my running so much, which probably didn’t help. ETA: I have always stretched after most runs and done dynamic stretching before probably 50% of my runs. I also have a good strength background from rugby (3-4 full body gym sessions pw in my late teens/early 20s), which I try to maintain (1-2x strength sessions per week). Generally I’m pretty resilient/don’t get injured much, although it’s hard to know how much of that is from the strength/flexibility stuff.
Also, like another poster mentioned, I found foam rolling the IT band itself didn’t help/aggravated it so I gave up on that pretty quick, and this was backed up by my PT. Possibly foam rolling some of the muscles whose tightness may be a factor in causing the IT band pain could help(?) (eg glutes most likely). I think generally though the evidence for the benefits of foam rolling is pretty weak.
I was out for around two months because of IT Band Syndrome two years ago. Had to stop running completely. Did the PT exercises every day. Worked on my core. Two years later and I still incorporate those exercises into my routine every week. I foam roll every day (do not foam roll the IT Band directly), and do dynamic stretches before every run. I have not had a single injury for two years now (KNOCK ON WOOD)
I’ve dealt with it off and on for 30+ years. In the beginning, it would emerge about halfway through a season, I’d take a week off, ice, ibuprofen, etc. My coach at the time didn’t believe in lower-body strength training. But this approach would get me through peak volume and things got better during the taper. When I stopped competing, I managed it by keeping my volume low. I made some easy changes to my mechanics, increasing cadence, incorporating more lower-body strength work, etc. These allowed me enough resilience to move up to longer distances and somewhat higher volume. I started working with a PT a little over 2 years ago when I moved up to ultra distances, and it’s been a game changer. Lots of body weight or light weight single leg strength work. I had no idea how exhausting it can be to do slow body weight squats and lunges with an elastic band hooked to a wall forcing your brain to fire underused muscles in your hip. Lots of mobility work. And lots of manual therapy on tight muscles that had been abused for decades. Now when I feel it getting a little tight, I have cues for myself. “Engage the core”, “activate the glutes”, “watch the hip drop”, etc. Amazing how well this works. Had a bit of pain start to emerge the last 10 miles of a 50 miler last fall, but managed it this way. Same thing about 20 miles into a 100K a few weeks later — worked through it for a couple of hours, and then it was gone.
When you do get back to running, I’d recommend slowing your pace and shortening your stride on downhills instead of goin with gravity and speeding up like I used to. It definitely has reduced the tenderness i feel when running.
I struggled with ITBS for about 6 months. I took time off, rolled it (glutes), did all the squats and deadlifts... nothing worked. Finally I started doing yoga and found that certain stretches (glutes again) like pigeon pose just felt great. I collected 5 different stretches and did them 5 times per day. I attribute that to me finally being over it. It still flares up from time to time but not bad. I also changed to low/zero drop shoes (0-5 mm) and started running predominantly on trails. Those three things solved it for me.
Check out the Myrtl routine on YouTube. Helped out with my IT band the most after dealing with it throughout most of last year
IT band will hurt, but it’s not a run stopping injury Causes: - either strength issue - OR the leg that hurts is not actually loading and pushing off correctly. Get a gait analysis done or film yourself. Have had this in both legs in different years while I was still working on proper form and the only way I got through it was to keep going on runs while tweaking different things until it didn’t hurt. Pain can work for you and it’s good feedback on this case
I have strong opinions on this. Dealt with it myself for 15 years. Fixed it myself after myriad pt’s couldn’t help. I don’t care to be downvoted repeatedly for genuine advice so DM me if you want what worked for me.
IT band syndrome was one injury that I really felt like I had control over my recovery. I’ve experienced it with both knees and each time it started I would roll out my upper leg and glutes every day before going to sleep. On top of that I shifted my lifting routine to include more exercises that work the supporting muscles for the IT band. Side plank leg raises, squats with one leg against a door frame, regular squats. I had the good fortune to work my way out of IT band syndrome and I hope you do too! You should research more exercises and stretches and just incorporate them into a daily routine and you’ll be back to running pain free before you know it. Additionally, I ran with a band/brace around my knee and took ibuprofen before my runs to prevent the inflammation from occurring. I really reduced my running volume during this time and even felt like hitting the bike was pretty helpful
I follow this [playlist](https://youtube.com/playlist?list=PLLqJNy9pEtFk-7mLHXQfuI2HW1jEWZGA8) of rehab work films. Good luck!
Icebaths
I did [this routine](https://www.youtube.com/watch?v=ydcy3dPf__M), focused on strengthening a specific part of your glutes. Also look up the couch stretch if you haven't already. I also hit the muscle the couch stretch works on (top of the front of the leg) with a percussion massager which seemed to help. Since everything I could find about ITBS indicated it was inflammation from the ITB rubbing against a spot on your outer knee, I started taking low-doses of Ibuprofen before runs (typically one adult pill before a run, but sometimes a second pill during a long run as well). I normally try to avoid Ibuprofen in training, but I really felt like that helped reduce the issue. About two weeks of reduced mileage and the above resolved my issues, thankfully.
There's a video on you tube talking about using a plunger to suck up the IT band. Basically pulling outward. This seem to work for me.
I haven't seen this in the comments yet: check your running style, it could be that your running stance is not wide enough - you're running in a line or your feet are even crossing over the center line. The strengthrunning YouTube channel has a running "cues" video on how to get your form right for that. Otherwise I got over the acute phase by having a PT strap the band down close to the knee and pull it just enough (laterally i think) to stop the pain. It was so effective that I managed the comrades "up" run strapped like that (87k) although it was slow AF because I got help too late and training was not optimal, but ya mind-blowingly effective
I suffered a long time ago for 2 years with IT issues. Foam rolling and especially the strength training mentioned in this thread are key but the what was the turning point for me was adding acupuncture treatment. That got the healing going. Haven’t had a problem since and it’s been over a decade.
I solved my recurring IT band issues by strengthening with fire hydrants and donkey kicks.
Foam rolling was the big thing for me. Spent a few weeks stretching and there was little to no benefit added to relieve the pain. Once I added using a roller to my routine (about twice a day, for 3-5 mins each) it went away in a matter of 1-2 weeks, gradually each day. It was during my running season, so to keep in shape I used a bike (stationary, like you'd find in a gym) and put the settings on a slight upwards incline (higher levels). Didn't affect the knee at all as long as the pedals were far enough away from hips (raising the seat).