Anyone have issues with this? Started to have pain in my left knee while running and a friend of mine who is a physical therapyst said it sounds like that's what I have. Only kicks in when I do long runs...like over 5 miles. And of course my knee kills the next day...can't even run more than a few minute on the treadmill. I stretch all the time and try not to run as far anymore but was wondering if it ever goes away or anything else I can do to help it get better.
I've had it. It goes away, but the only thing that did it for me was to stop running for a while. I think mine was caused by over-pronation. (? better Google that...) After a few weeks, I got some Superfeet insoles (I got the blue ones) for my running shoes and took care to run slower to decrease the impact and haven't had it happen again.
Cool. My husband's uncle is a podiatrist so maybe I should go see him for some insoles. I'm sure it will help.
I have my 10k on Sat and I think after that, I am going to start swimming instead of running all the time. I still will run once or twice a week but I think that's it.
Google "IT Band Foam Roller" - you can find videos and explanations. You can buy foam rollers at sports supply stores, or I got mine at a physical therapist's office.
It'll hurt like heck at first, since your IT band will be tight, but it makes a WORLD of difference.
I had problems with my IT band due to running and none of the physical therapy helped much, but what did help was someone introducing me to the half pigeon pose in yoga. I do this stretch almost every day and it has helped me get back into running. Here's a video if you're not familiar with this pose: http://www.youtube.com/watch?v=FVlX5HNKamw
One word of caution, do not try to do this with your knee bend at 90 degrees - do the modification as she suggests because the stretch is probably going to be intense given the issues you've been having. You may even want to put a rolled up towel or something under your hips to lessen the stretch at first. Good luck!
If you can do a proper squat (i.e. contracted abdominals, heels on the floor, no knees over the toes, knees in-line with the toes...oh man squats are complicated), do squats.
bicycle riding with proper seat height is a good alternative activity
proper (probably motion control) running shoes
if you need treatment, find a practitioner that does graston or gua sha (active release techniques are also helpful) (chiro, PT, or massage therapist)
I know this is an old post but I have also had IT band issues and have been in lots of physical therapy for it so I thought I'd share. Yes, a foam roller is a MUST. Look up on YouTube or ask a therapist how to use one.
Also, the most helpful recommendation for me was from my PT who told me that people always try to stretch the IT band until they feel a stretch, but this doesn't necessarily help the IT band. It is a tendon, not a muscle. Stretching and lengthening it will not feel the same as stretching say a hamstring or calf muscle. You may not even be able to feel it "stretching". But as long as you are doing the roller or other practices correctly, you should eventually begin to notice a difference.
IT Band Syndrome?
