Iliotibial Band or 'windscreen wiper' knee back!! Very annoyed.

[sprynn]

I was depressed after my run this morning as my knee started playing up at the 3k mark - side knee pain caused by Iliotibial band syndrome (also called Windscreen wiper syndrome in French!). I had been managing 7k before Christmas and have had a week off. Does anyone find that extended rests seem to aggravate ITB? I think it seems better the more frequently I run. I have got the insoles, had the physio on my ITB and MRIs to check it is nothing else, and I am now stuck for how to improve my knee further. And very frustrated when it stops me running - grrr. Hints from any other sufferers welcome.

[swanscot Graduate]

I too am prone to IT band syndrome and find the best way to manage this is to stretch daily, whether I run or not. I do two yoga poses daily: threading the needle and pigeon pose as described here yogajournal.com/basics/2313. The pigeon pose is similar to a stretch that my sports physio had suggested for the ITBand.

I also spent a bit of time each day using a foam roller on my IT band after cycling and walking.

[sprynn Graduate in reply to swanscot]

Hi there. Thanks for your suggestions. I am indeed doing these two poses as part of my warm up. I will give them a go daily to see if things improve. Good luck with your running and knee management.