2 years, 6 months ago
I am a runner with an IT Band injury. How do I come back from this?
The pain in my knee is bad enough that I can only run about 150 yards before stopping. This, after running many road races this summer, including a half marathon.
I would like tried and true methods from people who have beaten this injury, not just a rehash of the Rest, Ice, Elevation, Compression. I've done the Rest and the Ice and there has been very little progress.
Thanks!
I would like tried and true methods from people who have beaten this injury, not just a rehash of the Rest, Ice, Elevation, Compression. I've done the Rest and the Ice and there has been very little progress.
Thanks!
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M$1 Answer
IT Band injuries are a great pain and difficult to get rid of. The problem is to get enough rest before you run again as the injury flares up as soon as you run even if it has felt good for weeks. Ideally, allow yourself 3 month rest or even more to make sure the injury is completely healed before you run again.
While RICE is important once you have the injury, the best treatment I have ever tried is to use a IT Band strap. This simple strap wraps around your thigh slightly above the knee. Try to get a band with extra padding. The padding goes on the outside of the knee where the IT Band runs along the side of the knee.
This photo shows where to place the IT Band strap.
http://www.sportstek.net/images/itb-band.jpg
The IT Band strap works by compressing the area where the IT band rubs against the knee joint. While and IT Band strap is very effective in my experience in treating the symptoms of IT Band Syndrome, it does not sure the cause. Wearing the strap can keep the injury from flaring up though and will assist in helping the injury heal.
Using an IT Band Strap will shorten your stride, so expect to be a little slower than you are used to.
While RICE is important once you have the injury, the best treatment I have ever tried is to use a IT Band strap. This simple strap wraps around your thigh slightly above the knee. Try to get a band with extra padding. The padding goes on the outside of the knee where the IT Band runs along the side of the knee.
This photo shows where to place the IT Band strap.
The IT Band strap works by compressing the area where the IT band rubs against the knee joint. While and IT Band strap is very effective in my experience in treating the symptoms of IT Band Syndrome, it does not sure the cause. Wearing the strap can keep the injury from flaring up though and will assist in helping the injury heal.
Using an IT Band Strap will shorten your stride, so expect to be a little slower than you are used to.
source(s):
personal experience
personal experience
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