IT band issues

[Tasha99]

My outer right knee seems to hurt when I’m running downhill - mainly quite steeply, especially on trails. Seems to be coming on earlier each run and I even had twinges on the flat yesterday. Worrying as I’m marathon training now. I’ve researched it and it sounds like a typical IT band issue. I’ve bought an IT band strap which sits above the knee. I’ve yet to try it. Has anyone had any success with one of these? Not sure what else I can do. Will try the stretches too where you cross one foot over the other and tilt but not sure of any other ideas.

[Sandraj39 Graduate10]

I have issues with my IT band too, Tasha. I have used the stretch you describe, although the jury is still out as too whether it actually helps! What I am focusing on at the moment though (with some success🙂) is strengthening my hips and glutes by using the Clam shell exercise and the Bridge. My niggles are definately going in the right direction and I ran my 10k run yesterday with barely a thought for my knee, which must be a good sign. Fingers crossed for you too and look forward to reading the replies to this in case there are any top tips I can try! 🙂

[Tasha99 Graduate10 in reply to Sandraj39]

Ok cheers. I have some resistance bands (which I’ve never used) so I’ll try the clam shell thing out 👍🏽

[Sandraj39 Graduate10 in reply to Tasha99]

I do it without a resistance band - seems enough for my weak glutes!!!🙂

[Tasha99 Graduate10 in reply to Sandraj39]

Yeah I have weak glutes

[tony_a Graduate10 in reply to Sandraj39]

Same issues for me and another vote for these exercises. The other thing that seems to work for me so far is to foam roller as part of warm up before I go out - quads, calves, it band etc. Foam rolling the it band hurts like hell but seems to loosen it up.

[Tasha99 Graduate10 in reply to tony_a]

Great thanks!

[Pete1w]

As I'm sure you're aware due to my many posts regards my injury woes I would suggest you get it checked out by a doctor or a physio. I thought I had IT Band problems, bought the strap (which did bugger all), did all the exercises I could find on YouTube only for the pain to get gradually worse. After visiting my local minor injuries unit who gave me an x-ray and then referred me to the physio it turns out I have a patella-femoral injury. I haven't run properly since April when I was in training for the Sheffield half marathon. I tried to run through the pain( please don't try this) until I could barely walk the pain was so severe. I'm now doing basic strength exercises and running between 1 and 2 km three times a week. I sometimes can't manage that so I use the run/walk technique. I'm not giving up because I have learned to love running. I can't stress enough how important it is for you to get proper advice before things get worse. Hopefully your injury won't be as troublesome as mine had been and I wish you a speedy recovery....

[Tasha99 Graduate10 in reply to Pete1w]

Ok I’ll see someone. The fact it’s on a steep downhill only does suggest IT band. I had a feeling the strap would be useless 🤣 Thank you

[Pete1w in reply to Tasha99]

Mine was more painful going downhill too. I've been for a run/walk this morning. I managed 6 reps of R 1 minute, W 90 seconds before I had to stop. I'm certainly no doctor but your symptoms sound very similar to mine. Good luck.

[MuddledGardener Graduate10]

Where is the IT band, and what does IT stand for?

[Tasha99 Graduate10 in reply to MuddledGardener]

Iliotibial. Runs down the side of your leg from hip to knee.

[Silverfox1943 Graduate10 60minGraduate]

I used to have knee problems coming down hills when hiking (not running in those days). The reason was due to a back problem which affected my hips and down to my knees: misalignment.

Worth checking out.

[Tasha99 Graduate10 in reply to Silverfox1943]

I think I need a specialist!

[Silverfox1943 Graduate10 60minGraduate in reply to Tasha99]

I saw a chiropractor but a good physio should check all of that.

[Irishprincess Graduate10]

I’ve had this for years and the first time I had it it stopped me running for 3 months so don’t do what I did and continue to run through any niggle! I was also training and stupidly ignored the warning signs and had to pull out of my race in the end as I could hardly walk, never mind run!

You need to find out what’s causing it in the first place and then you can fix that. For me it’s a slightly lopsided pelvis so that’s what I work on.

Foam rolling helps a lot and I’m a big believer in trigger point massage. There’s a sweet spot just above the knee on the outside and that works a treat. I’ll try to find the article on it so you can give it a try.

[Tasha99 Graduate10 in reply to Irishprincess]

Thank you

[Irishprincess Graduate10 in reply to Tasha99]

Found it! Here you go:

painscience.com/articles/sp...

Also, you might already be doing this but a regular sports massage helps a lot.