ILIOTIBIAL BAND SYNDROME

SIGNS AND SYMPTOMS

Iliotibial band syndrome (ITBS or IT band syndrome) is an overuse injury of the connective tissues that are located on the lateral or outer part of thigh and knee. It causes pain and tenderness in those areas, especially just above the knee joint.

Sources: Medicine Net

KNOW A SIMILAR INJURY?
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SOME VIDEOS THAT MIGHT HELP

MY EXPERIENCE

After spending a few hundred dollars on doctors and PTs, I realized that here are some things that will not solve the problem.

  1. Icing
  2. Anti-inflammatory Drugs
  3. Pure Rest
Icing reduces inflammation, just like anti-inflammatory drugs. These methods will treat the symptoms, but not the roots. You might feel better for a few days, but then the injury comes right back. Resting is similar. I do agree that you should be taking the initial few days off when you are hurting, but I do not recommend just pure resting. I had ITB syndrome and I took 4 months off running. It did not help until I started to change my form and work on my hip stability. 
 
The underlying issue here is that my knee collapses when I run, therefore, no amount of icing, medicine, or rest will correct that for me. So I believe it is very important to strengthen your hips and your core. You could also film yourself running to see if something is wrong with your form.

WHAT THE COMMUNITY HAS TO SAY ABOUT THIS INJURY

Molly Jamison– Stretching and Strength

Hendrik-Originated from hip flexor, focus strength of whole body and hip. Did foam rolls. CONFIDENT in the idea of solving it by physical therapy!

Ethan Davis – Ice, rolling, hip strength. Take ibuprofen to help with irritation

Ellie Scoggins– Rest and use RICE

Alyssa Sanders– Clamp Cells with band

Uriel– Rest and rolled glutes

Sean Ginn– Lower mileage (offseason straight to 60, then went down to 20-30), strength was leg lifts with rotation on side. Also, Clams.

Matthew Chow– Stretch

Rohan Chaudhary– Running the track both directions. Keep your legs relaxed when you sit.

Andrew George – Compression and strength

Rachel Hill– Rest, ice, rolling, inserts, also clamshells

Caydn Baldwin– Strengthening muscles around the IT Band

Drew Bailey– Rest

Mattie Marie– Ice, rolling out. Try not to sit for very long

Brock Schulte– CATCH it EARLY. DO NOT ROLL IT BAND. Use a roller and tennis ball for glute muscles and then stretches. Went to PT and got dry needled and a large array of stretches

Ryan Maschino– Xtrain and Stretch for a few weeks

Trevor Jensen– Stretching, biking, and icing

Logan Robinson– Glute strengthening and Activation!

Sergio Mazon– Strength

Dafydd Lloyd– Glute stretch

Josh Castro– Rolling everyday

Neha Kulkarni– Yoga and stretches

Khizar– A lot of foam rolling and massaging, and then strength. Also using these muscle guns.

Chloe Smith– Reduced volume and rolling a lot

Abigail Hurd– Rollinggggg!

Nathan Villani– Stretch and Rolling

Ryan Dehler– Rest from running, Xtrain, ice, stretch, and strength with band

Ellie Campbell– It was really awful, it always hurt. And it took me a long time to relize that the only way to help it get better was to stop running. So I dialed back on my mileage, iced like a mad woman, and rolled religiously. It was hard and it took a lot of self control. But it is better now and even stronger than before!

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