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?
SHARE YOUR EXPERIENCE HERE!
SOME VIDEOS THAT MIGHT HELP
After spending a few hundred dollars on doctors and PTs, I realized that here are some things that will not solve the problem.
- Anti-inflammatory Drugs
- Pure Rest
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!