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Runner's Forum: Tight IT Band

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  1.  
    • CommentAuthorFree MemberStephklie2
    • CommentTimeOct 29th 2007
     
    Stephklie2

    Hi Everyone-

     I'm new to this site (and somewhat new to long-distance running).  I was a volleyball and basketball player in college as well as a track runner (however I was a sprinter and jumper).  I am in grad school right now and I have started doing longer runs to stay in shape and make-up for my lack of playing sports.

     I've noticed a sharp pain on my left leg (about 6 inches below my hip).  I believe it may be an IT band problem.  The pain can occur after I run or if I'm sitting in class.  It'll be there if I take a few days off of running or if I run everyday.  The pain doesn't spread down to my knee like most tight IT band problems do.  It's simply a very localized pain (and there is no knot there).

     Any ideas or suggestions?  Perhaps anti-inflammatories and stretching? How do you stretch an IT band?

     Thanks!

    • CommentAuthorFree Memberkiwi-moxey
    • CommentTimeOct 30th 2007
     
    kiwi-moxey

    Hi

    I get the same in my left leg.  I have started using a hard foam tube which I lie side on with the roll mid way down my thigh and use the right leg as a stabiliser and move my body up and down so it rolls up and down my leg.  It gets quiet sore in places, but kind of works like a pressure release. Hard to explain by email.

    Hopefully you can make sense of it.  If not I will try and take a photo.

    Good luck

    • CommentAuthorFree MemberStephklie2
    • CommentTimeOct 30th 2007
     
    Stephklie2

    I know exactly what you are talking about.  I will get my hands on one of those and try that.

    Thanks!

    • CommentAuthorFree MemberGrantB
    • CommentTimeOct 30th 2007
     
    GrantB

    I used to have a sharp pain just where the IT band inserts around the knee area.  The pain stopped me from running for quite some time but after it stopped hurting I made sure that I did a few things to help eliminate any IT band problems.  Here's what I did:

     1) stretched my IT band as described here http://physicaltherapy.about.com/od/flexibilityexercises/ss/ITBstretches_2.htm (I did stretch #1 but I can see the others being excellent as well.)
    2) It was my right leg that was bugging me so I made sure I ran on so that I was facing oncoming traffic if I ran on roads (keeping in mind that I am running in North America i.e. drivers are on the right side of the road).  I did this because I was told that sometimes running on uneven paths can cause a strain in the knee as it compensates for the longer path to ground on one side versus the other.
    3) I made sure that I did not overstride. This can especially be a problem if you are running downhill.  Keep your strides short and it should help.
     4) Iced my knee afterwards even if it was not bugging me after the run.
     
    I hope these tips help.  Good luck.
    • CommentAuthorFree MemberN_Logan
    • CommentTimeOct 31st 2007
     
    N_Logan

    Hi there.  

    I have had some advice about this from a physio, not because it was sore but because I had a patella tracking problem.  The physio said it was a combination of a weak VMO muscle (the little one just above and to the inside of the kneecap) and a tight IT band.  His advice for stretching the IT band was (for the right hand side) to cross the right foot in front of the left at the ankle, raise your right arm (extended) over your head and sort of lean your torso to the left and your hips to the right. You should then feel the stretch.  Obviously reverse for the left side.  I'm not sure if it really helped me but this may work for you. 

    • CommentAuthorFree MemberStephklie2
    • CommentTimeOct 31st 2007
     
    Stephklie2
    thanks for all the comments/advice! I'll let you know how it works
    • CommentAuthorFree Membershanson619
    • CommentTimeFeb 28th 2008 edited
     
    shanson619

    I have been in PT for my IT band for about a month now. It is totally frustrating, but I didn't take care of it as soon as I should have and am now dealing with a situation I may have been able to avoid. Be sure to stretch, ice and use that foam roller. It is NO fun to be told no running

    :-(

    It takes me an hour to do on a bike what I was accomplishing in 28 minutes or so on the treadmill....grrrrrrr!

    Good Luck and take care  of yourself

    • CommentAuthorFree MemberRslfan
    • CommentTimeJun 20th 2008
     
    Rslfan
    i have the same problem i put the leg that is hurting and put it on the other knee and roll on my back it usuly helps
    • CommentAuthorFree MemberGilly32
    • CommentTimeAug 5th 2008
     
    Gilly32
    Make sure you are running in the correct shoe and that you have not overcorrected for any pronation.  My IT problem was quickly diagnosed by my PT to be the shoe (they were pushing me outward).
  10.  
    Woodruff89
    The only problems i've ever had were with my IT. The stretches you can do are...
    1) both legs straight in front reach out with both hands, not touches your feet, just straight in front of you.
    2) Same Idea but standing, put on leg in front of you on a table ( so the table is against your hip) and reach foward.
    3) With a table, have one leg sitting "indian style" and have a slight bend in the leg supporting you, you should feel it in your hip.
    4)standing, cross one leg over the other say right crossed in front of left and lean to the left, again you should feel it in your hip.

    Ice, ice, ice! Also, try to get on an elliptical as a subsititute. Good luck!
    • CommentAuthorFree Memberrosorun
    • CommentTimeAug 5th 2008
     
    rosorun

    I am a mother of three that is determined to run the full marathon. I have a ways to go, I started training only about 8 weeks ago for general fitness (2-4 mile range) and this week for the half marathon. Last week I went to PT for an injury evaluation. My right ITB is troubling me and not my left. Does anyone have any idea why only one side?? I do run outside but on fairly level ground (bike trails and pavement). My PT gave me a great stretch that I can feel from hip to knee. My friction syndrome is on the right side so I lay on my left side on the ground. grab my right ankle in my right hand. (if I were standing it would be a simple standing quad stretch). To really target the it I use my left foot to gently pull down (inward) on my right knee. He also suggested holding each stretch for no less than a full minute. I hope my description is clear enough to help someone out. Smile

  12.  
    Capt_Slow_Coach

    Hi Rosorun,

     I can empathise fully. I'm on my 4th week back to running after a month off from ITB.

    The most likely cause is too much training too soon. (This is what got me I think!) ITB often aflicts new runners as opposed to established runners. Running on hard surfaces is also a common cause. Concerning why your right instead of your left, no idea. I would recommend when stretching, you stretch both sides. I read of a lot of cases where people recovered on one side, only to get it on the other.

    Good luck with your recovery. When you're back running again, remember to take it slow; increase KMs by 10% per week and remember a slow week in every 4.

     

     

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