ITB syndrome

[Hooah4 12]

I was recently diagnosed with Iliotibial Band Syndrome (runner's knee). Went to the PT and got some stretches and strengthening exercises. Anyone ever have it? Duration, etc..? I only have about 6 more weeks of Fall season and want to play through it and rest up in the spring.

[Jim A 4]

how long did you have IT issues, typically it is first treated with advil and a little bit of rest..afterwards, therapy such as ART have been quite successful

but the big thing is to figure out what the cause is first and foremost since it typically comes from repetitive motions..a couple key causes are

Leg length differences

Foot structure: excessive pronation (flat feet)

Excessive shoe breakdown (particularly it the outside of the heel) and poor shoe fit. Training intensity errors - increasing mileage or intensity too fast

Muscle imbalances - quads versus hamstrings, hip abductor weakness

gait style factors - e.g. bow-leggedness, knock knees, etc

[Spreedizzle 1]

I was a professional cyclist for 3 years, and prior to my pro career I was diagnosed with ITB in high school and later had a lateral release to aid in relieving the pressure/tension. Unforuntately, in my prior profession....ITB is very common due to the physiological development of high level cyclists, that being over developed quads, and under-developed hamstrings which in turn cause the IT band to tighten and "track high" relative to the femur. My biggest problem came when my career was abruptly terminated due to a tearing of the IT band. From what I was told it is an incredibly rare occurrance, but not unheard of. :( I have since battled with atrophy, inflexibility, and sciatic nerve issues due to the surgery to repair the IT band, and other afflictions that have since risen due to the surgery.

My case was an absolute worst case scenario, and in most cases proper stretching both before and after athletic events are all that is needed. Ibuprofren is an excellent anti-inflam for the condition also. Another good thing to do is THOROUGHLY stretch the ancillary muscles surrounding the IT band, and not simply the band itself. Quad, hams, glutes.....proper stretching for all of these muscle groups will greatly reduce the tightness and associated "popping" of the band over the lateral femoral condyle. Good luck....and shoot anymore questions that you may have.

[Hooah4 12]

My problems are 3:

1. Flat feet - superfeet in skates and work shoes

2. Bowlegged - can't fix that

3. Imbalance in my quads/hammies -biceps femoralis.

Been doing the advil thing for a while. Quit circuit training during the week and am taking the week off.

when I go back I'm going to work on the hammies, core etc...no more squats and lunges for a long time.

[Spreedizzle 1]

Hammies, glutes, hamstring curls.....and most importantly stretching. That is what will help your situation with the discomfort the most.

[Hooah4 12]

Hammies, glutes, hamstring curls.....and most importantly stretching. That is what will help your situation with the discomfort the most.

Thanks Spre..

[camhockey16 5]

not to make fun - but i thought you meant the other IBS - the one kelsey grammer's wife has..

maybe take up yoga like laraque? yoga increases flexibilty right?

[houk 0]

Try Active release technique. It works wonders.

[kkancho 6]

My problem was that my IT band was too tight so I bought a foam roller and did the stretches. Felt a lot better after a few days.

[bbruins8 0]

What's it doing? Is it snapping over the head of the bone? Any pain? Mine has been snapping over the head of the bone it runs along since I had my ACL repaired and I just need to do a stretch, anywhere on the fly, to get it to stop.