Iliotobial band 😪 - advice please

[Val52]

I had a horrible feeling that the pain in my knee/leg whilst away on my walking holiday in Yorkshire was more than just a niggle. Went for a 5k run this morning and I'm sure I was running with a bit of a limp 😢 Have now googled the pain on the outside of me knee and down my leg from hip to shin and it's exactly the description for ITB. Now I recall I pushed myself to do a 7km a couple of days before I went away and towards the end of the run i started feeling a tightness down my leg. I've done a search on here but I'm sure I've read more people refer to ITB than the search has thrown up so any advice lovely forum people would be appreciated.

[Oldfloss Administrator Graduate]

Go and get it checked by someone who knows. A Sports Physio would be my choice..

Ouch!

[Val52 Graduate in reply to Oldfloss]

Might just end up doing that. Thanks Old Floss.

[Sandraj39 Graduate]

Sorry to hear you are struggling with this. I have had a tight IT band in past and it responded really well to some simple stretches, so have a Google. If these don't help and it doesn't settle then I would get a physio to check you over just to make sure it isn't something else. Maybe others will have more advice but good luck in getting it sorted. 🙂

[Val52 Graduate]

Thanks Sandra, not sure if I feel better or worse now I know what it actually is. I'll google some more, so far it just seems to say RICE - my first stint on the IC 😪

[Sandraj39 Graduate in reply to Val52]

The injury couch is not a fun place to be for anyone, I agree but my tight IT band disappeared really quickly with the exercises and has never been a problem since so try to stay positive. We all have time on the injury couch from time to time, even when more experienced. I did my first half marathon in the spring and remember feeling inivincible at the time (!) but have had a summer stuck on the injury couch due to a back related issue. I am better now but had to work hard to get my fitness back as sciatica left me with nerve damage in my leg for a while. It has been a real slog but I am back loving my trails again and my pace is returning. See it more as a 'stumble' in the journey - you will soon be back out there. Good luck!🙂

[Val52 Graduate in reply to Sandraj39]

I was feeling quite down, especially as it was hurting just when we were doing walks at the weekend but I think possibly a trip to the gp to get referred to sports physio if it doesn't improve. Thank you for taking the time to reply, I'll try and keep positive 😊

[Hidden]

I had that a few years ago, before I was running. I saw a physio and she told me why it was happening and not just stretches to cure it but other ones to correct the cause. It's never come back, which was a worry when I started running. So go to a physio if you can because the Google searches won't tell you if there is an underlying cause that needs fixing.

Don't take painkillers and carry on. I made that mistake and could barely walk at all the next day.

[Val52 Graduate in reply to Hidden]

Good advice, thank you. I'll maybe go to a sports physio, rest for now however 😢

[ju-ju- Graduate]

I get a tight ITB from stiff hips so I use a foam roller. However that advice was following assessment by my sports osteopath. So as others have said get it properly assessed as we are all different 😎

[Val52 Graduate]

I have got a foam roller, might try something gentle to see if it helps. Thanks

[misswobble Graduate]

It's early days for your running so you can expect niggles, many of which disappear as your body strengthens. I had knee woes early on which disappeared as I worked my way through the programme

I hope your knee is ok and is nothing to worry about. If it doesn't get better you will have to see the doc