Iliotibial band syndrome (ITBS)

[TidyTyke]

Hi All.

I’m on my second attempt at C25K.

A couple of years I attempted it and had to give up around week 4 becuse of incredible knee pain which was diagnosed by a physio as ITBS.

This time round I’ve done much better and a couple of weeks ago completed week 6.

However, the dreaded ITBS has struck again and the pain has stopped me from running since late October (22nd). I feel like I’ll be ready to go again in the next few days but don’t want a recurrence or to do myself permanent damage.

I’ve been careful this time to run in properly fitted, supportive shoes (I over pronate) and stretch thoroughly after every run.

Had anyone beaten ITBS? Can I expect it to go away as I become a more regular/accomplished runner? Is there anything else I should be doing to prevent it?

Any advice gratefully received!

[misswobble Graduate]

Sorry to hear that 😕

I think if your physio gave you exercises you have to keep doing them to keep on top of it and get stronger I had shin issues and had to exercise my way out of trouble 🙂

[Irishprincess Graduate]

I had/have this but it doesn't stop me running. There are degrees of severity and I am aware of mine and can handle accordingly.

Keep doing the exercises every day and stretch. Get a foam roller and use this every day too (glutes, quads, hamstrings, calves) you need to find out what is causing the ITB so you can strengthen accordingly. Your physio will tell you this and give you exercises to do which you should follow religiously. Weak glutes are a common cause but it could be any of a number of things like misaligned pelvis, flat feet, over pronation. I have a bit of everything but am still running! On days I feel it twang a bit I run slower/less mileage so you've got to be sensible and not push it.

But really the key is to find out the origin and deal with that. Good luck and keep us posted 🙂

[Irishprincess Graduate in reply to Irishprincess]

Ps you might need to see a podiatrist and get specialist orthotics fitted. This really helped my ITBS.

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I had this a few years ago, not from running. It was so painful I could barely walk and took ages to go. The crucial thing my physio did was to work out why I got it. She gave me some stretches to help sort the problem. When I started running I also made sure I did those stretches every day as I was worried about it coming back but it hasn't. I think if you can find a sports physio who can help you understand why you are more likely to stop it happening again.