It band should i run

Image via afranklynmiller. Illustrated by Levent Efe. IT band syndrome is relatively common in endurance athletes, especially distance runners and cyclists due to the repetitive nature of both the running and cycling leg action.

Symptoms typically present on the outside of the knee, rather than around the kneecap, and once aggravated generally become more severe as a given workout progresses in duration. As uncomfortable as it may be, running through the pain of IT band syndrome is unlikely to cause you any further damage. Think of iliotibial band syndrome as an issue of irritated tissue, rather than one of damaged tissue.

Continuing to run with iliotibial band syndrome is unlikely to result in further tissue damage, but may make your symptoms worse in the short-term by continuing to irritate the already inflamed fat pad. Scratching an insect bite rarely makes things better. So, what can you do to encourage the healing process, treat the pain, and reduce the irritability of your IT band syndrome?

As with all injuries, a treatment plan for IT band syndrome needs to be designed for the individual. That said, these simple steps will usually be involved:. A reduction of your training load will help reduce the aggravating factors for your symptoms, and put your body in a position to heal more effectively, and reduce the irritation.

Bearing in mind the inflammatory nature of the IT band syndrome, taking advantage of anti-inflammatory strategies are an important step to take in managing the injury. Exactly how and why ice and cryotherapy works is very much still up for debate , but using an ice pack local to the irritated area can usually help with pain relief for IT band syndrome. I usually advise that runners discuss a short course of non-steroidal anti-inflammatory medication ibuprofen or equivalent with their GP or pharmacist and if symptoms are severe or irritable enough, a guided corticosteroid injection may be warranted.

Building strength and endurance in key muscle groups around your knees and hips is a vital part of the rehabilitation process for runners dealing with iliotibial band syndrome. Muscles such as the quadriceps and glutes, and hamstrings will often require strengthening by way of a exercise-based rehab programme. In addition to strength, stability exercises will help your body control stress and strain on the knee as you run. Check out the following link for more details about rehab exercises for runners who suffer from knee pain….

I would try to avoid any hill walking or walking on a slope which tends to aggravate IT Band pain. So the short answer is….. Hope you feel better soon. Two weeks ago after a long 15 mile run, i started getting pain in my knee and soreness in my quad.

I have since been diagnosed with ITB syndrome and my gait analysis shows that i have a slight pronation when running. I am currently in the middle of training for the London marahtonin april, and thus had scheduled a half marathon for this weekend.

I really do not want to miss this half marathon, as its a new area and route i havent explored before. Is it going to be damaging to take part? I feel that i am already falling behind in my training schedule. My glute strength has much improved in the last 6 months after a course of physio but still suffering. Thoughts would be massively appreciated. Hi Tom, This is a difficult question to answer.

One never knows how he or she will respond to pushing through an injury. If you still have soreness then the area has not fully recovered and the likely cause of the injury has likely not been dealt with. You are unlikely to damage the area but there is a risk that you flare up the area and end up having to take additional time off to recover.

Or you may run it and be okay. There is no definitive way to know, so it is your call though I would say there is risk. Long term you likely need to address the strength in the deep external hip rotators to insure they can help support the foot by controlling excessive femoral internal rotation which can lead to foot pronation. I had itbs once last year from running improperly in addition to increasing mileage very quickly. And can prevent itbs from happening by stretching?

It can be your lateral collateral ligament LCL though typically that is sprained after a fall or something. You could have a hyper or hypo mobile fibula or fibular head causing ITB issues. You may also have a muscle imbalance in your hips that is leading to ITB issues. Just to name a few. IT band stretching is rarely that effective. I would advise different mobilization techniques if you feel it is tight. There is an extensive write up in the Resilient Runner program if you are interested.

Along with information on almost every other common running issue. Might be worth the investment if you are trying to get in the military and will be doing a lot of running. I have had a total hip replacement, through the front. Not sure which of two, pcl orlcl was the partial. Repaired the acl only.

I also spent a year in body cast for a dislocated hip as an infant. Any how, fast forward to age I do a lot of walking but I get searing pain on outside of that leg starting several inches above knee and also several inches below hip joint. It is like totally searing. I was trying to walk 5 miles several times a week. Do you have any ideas for me?

Thank you as I am feeling despate. Once that is cleared out then you have to look for muscle imbalance throughout the kinetic chain that could be responsible as well as rule out a lumbar issue. You should definitely find someone that has experience in more complicated orthopaedic matters. It is likely very treatable but you need to be sure you rule out bigger issues before proceeding forward.

Best of luck! I am diagnosed ITBS by my physiscian, but pain is located left outside below the knee. I am resting 2 entire weeks already, but pain keeps persisting.

There is also a swelling feels like a hard tendon below left below my knee; between the kneecap and the top of my shin bone. I went to the physician already two times. The first time the pain went away after two days, and according the doctors advice i picked up running for extensive runs only, but after 3 runs the pain came back and never went away since 2 weeks now Second time he confirmed the ITBS diagnose..

But I am not sure I can trust him because swelling is below the knee, and because first adice made it worse. What do you think? Best to get a second opinion with another physician? I am working with all power, strecht and massage tips i can get, and wednesday I start up physical therapy. But the swelling worries me a bit. I am an experienced runner km a year, so I am eager to start running again.

Hi Pieter, It is entirely possible you have two different issues going on. The swelling below the knee cap sounds suspicious for patellar tendonitis. You may also have some patellar femoral pain and or ITBS.

Since you are an experienced runner the key is to find out what was different that led to this issue in the first place. You need to correct that for full resolution.

But start with the PT first. Here is a link to a post that may also help you. All the best! Hi Ben, thx for quick response. Small update: Started wearing compression socks today, and stopped massaging the swelling yesterday after reading a website were was stated that in case of ITBS the swelling below the tendon should never be pressed.

It seems the pain is already better today. Hope PT tomorrow can give extra advice. Thanx for info on patellar tendonitis as well. Fortunately, focus is on hip strenght, which I am training the last weeks already. So I am countering both possible issues already I have been dealing with ITB for over 2 years now.

The 4th orthopedic doctor said he seen a meniscus separation said that might be the cause of the problem I got surgery but the ITB has not gone away. My lowest peak I would take about steps and feel like a knife was stabbing me in the outer part of my left knee. I have not lost total faith but I am completely drained mentally and physically. If there is anyone out there with any advice for me I would highly appreciate it I am searching for a solution I will not give up.

Hi Joseph…. In cases of chronic pain like you have experienced and continue to experience I highly recommend a very different approach. Start by reading this book. I hope it will give you some insights and ideas on where to focus or not focus your efforts going forward. I have been spinning for twenty years and was diagnosed with IT band syndrome — that may have led to mild thinning in patella cartilage.

I stretched, strengthened and used foam roller in all of suggested ways and did PT several times and the issue kept returning following walking on hard surfaces. The TFL is extremely tight on one side and now the hip is even getting more limited mobility but most pain is felt in the knee.

A Pt has done some needling in the TFL which helps and cortisone shots near that region also helped. I have strengthened gluts, hips, quads etc. And I am focused on posture, had shoe orthotics. I do have scoliosis perhaps contributed to some imbalance in hips. HI Wendy…The scoliosis could definitely contribute especially if the curve is significant. The problem with long term issues like this is that the body starts to compensate in many ways.

The knee pain can ultimately cause compensation patterns up and down the kinetic chain leading to even more issues. With clients like you I always start at the hips and work down with a heavy focus on the deep hip external rotators. However, if the pain and dysfunction is very severe and chronic a knee replacement maybe the best option to prevent further damage to other areas of the body. Once other areas begin to compensate and wear out then it takes more than one replacement surgery and often times people continue to have issues.

My advice is to not let this linger. If you have truly tried everything then you may consider replacement before you have additional issues. Wish you all the best!

Name required. Email will not be published required. Fascial restrictions and tightness in the lower leg or pelvic muscle. Bowlegged, a medical condition known as a varus deformity. It is caused by an inward rotation of the tibia lower leg bone resulting in a leg that looks like it is bowed out. Total knee or hip replacement. Weakness in the hip external rotators and the hip abductors, such as the Gluteus medius and the Tensor fasciae latae TFL.

These muscles are located on the side of the hip or deep in the buttocks. Improper training or not being prepared for the terrain. Improper footwear. Gait or running abnormalities, such as over striding or scissoring when your leg crosses over the midline with each step. From Walking with a Cane to Ultra Marathons. Lauren April 13, at pm. Ben Shatto April 13, at pm. Ben Shatto April 14, at pm. Virginie January 10, at am. Thank you in advance.

Virginie Reply. Ben January 24, at pm. I hope that helps. And keep us posted on your progress. Allison Medoff October 17, at pm. Ben Shatto October 17, at pm. Hi Allison, Good Question. Deep Bhattacharya January 30, at pm. I will be really grateful for your response.

Best, Deep Reply. BenShatto January 30, at pm. Hi Deep, Because of the location of the IT Band and how it relates to hip and spinal movement it is not uncommon to have pain locally right over the IT band but also in the back or anywhere down your lower kinetic chain the legs, foot and ankle. Marisa February 26, at pm. Hi, I have been training for a marathon which is in 3 weeks. Thank you Reply. BenShatto February 27, at am. Hi Marisa, There are a lot of factors to consider on whether or not you will be ready for the marathon.

Thomas June 6, at pm. Ben Shatto June 6, at pm. Varun June 27, at am. Ben Shatto June 27, at pm. HI Varun, You are likely on the right track with addressing weak gluts typically the glut medius as well as the deep external rotators of the hip.

Kate June 27, at pm. Anne July 26, at pm. I already spent so much money on it… Reply. While the pain may go away with self-care and rest, that may not be enough—it can persist for weeks and even months. And you may notice symptoms outside of your workouts. Maciejewski says patients often report pain while lying in bed on the affected leg and while crossing their legs. Morning knee stiffness is common. Because the band is stretched most while the leg is bent, sitting may be equally painful and can actually exacerbate the injury.

Training through an IT band injury can aggravate existing imbalances and cause additional injuries. Employ any number of these at-home remedies to fix your aggravated IT band, but if it still hurts after a few months, see a doctor, ideally one who specializes in running injuries, like a sports medicine doctor, orthopedic surgeon, physical therapist, athletic trainer, or podiatrist.

Foam roller: Lay sideways on a foam roller and roll back and forth from the top of the knee to the bottom of the hip. Metzl recommends runners do this each day for two or three minutes on each side to break up the tight flesh—or for as long as you can tolerate the excruciating pain. Maciejewski prefers this method of active release therapy because he believes it targets the specific problem areas and tends to be slightly less painful than foam rolling.

Place a lacrosse ball underneath your butt, just below the hip, and gently lower yourself onto the ball.

When the muscles stop spasming—and they will—roll forward toward your hip flexor or backward toward your gluteus medius and repeat until the spasms cease.

Shorten your stride: When your stride is too long, you stretch the IT band beyond its healthy limit and risk injury. Metzl recommends runners maintain a cadence of steps or more per minute. Check your terrain: To decrease the load on your knees, run on soft and flat surfaces, like smooth dirt trails. If you must run on pavement, avoid hilly and uneven routes to lessen the pounding.

Foot support: Excessive pronation can load the outside of the knee and strain the IT band. Switch out your shoes after miles, and consider heading to a local running store or athletic trainer for a gait analysis.

The pros can identify whether your current shoes are supportive enough. Desk jockeying keeps the IT band stretched and sedentary, which may increase inflammation and pain. Fleshman swapped her chair for a standing desk to expedite the healing process. Take time off running and apply an ice pack to the painful area, wrap tightly with an Ace bandage, and elevate for ten minutes.

Do this two or three times each day for best results. Take time off: Runners are habitually greedy about their daily endorphin rush and sense of achievement, but a few days or weeks of rest could pay massive dividends down the road.