Any Advice on I-Band Problems?

[Pugwash]

Long story short-ish:

I did a LOT of exercise through January as part of a challenge and I noticed a very minor twinge in my R knee (foreshadowing!) but it went away as I ran. I ended the month with a dose of flu/cold that put me in bed for a few days.

Recovered from my bug, I went back to Parkrun after a week. The knee hurt and I could hardly walk after standing up from my post-run cuppa. Boy was it sore, but it settled with rest over about a week so I went back to Parkrun again last Saturday after 2 weeks resting and the same pain has recurred straight away so I'm back to hobbling around.

Reading up, I'm pretty sure it is Iliotibial Band Syndrome. Does anyone have experience of this and maybe some advice on how long it is likely to take to resolve? Thanks in advance!

[MissUnderstanding Administrator On a break Graduate]

How frustrating for you. Your best bet is probably to find a physio in real life who can have a good poke around and give you some exercises to strengthen and support everything.

Sending lots of sympathy your way-it’s no fun being ill and injured ❤️

[Pugwash Graduate in reply to MissUnderstanding]

Thanks for the reply. You're right and I'm arranging to see a physio but was 'fishing' for some real life experience of the condition; having just got back to running after a three year absence with an Achilles issue I'm hoping it isn't another long term thing! All very frustrating...

[MissUnderstanding Administrator On a break Graduate in reply to Pugwash]

I’m absolutely sure we’ll have people here who have experienced the same thing-really hoping someone might be able to encourage you that they were able to continue running with the right support, although real life diagnosis is key here.

Feel free to just have a good old moan here anytime though…it’s a rotten position to be in and many of us will have been there, even if it’s been for different reasons.

[Pugwash Graduate]

Thanks MissUnderstanding - I can moan for England so don't toss invitations like that in my direction😆.

[MissUnderstanding Administrator On a break Graduate in reply to Pugwash]

And me! Honestly, it’s a genuine offer. I know Oldfloss always has comfy cushions ready for those of us that just need to feel a bit sorry for ourselves! At times it really does happen to everyone. Hopefully it won’t be too long until things are improving for you ❤️

[nowster Graduate]

Seeing a physio (as you've arranged to do) is absolutely the best course of action. Consulting Doctor Google can often give the wrong diagnosis, as I can attest to.

[Pugwash Graduate]

Indeed - I always view Google's advice with a gimlet eye, but it's irresistible to read just the same😅.

[JoP61 Graduate]

I injured my IT Band after doing a long run on slippery surfaces. Could hardly walk the next day and basically had to stop running for about a month. Important to get physio advice. There are lots of really good exercises for the IT Band and mine is completely fixed, though I tend not to run very long distances now (10K +). Tend to stick to 5-6K max, but I'm still running 3-4 times per week without any injuries (fingers crossed!). Similar age to you. Hope this helps and best of luck! 🤞

[Pugwash Graduate in reply to JoP61]

Thanks Jo. Physio is booked, I'm just waiting for my appt. I'm only looking at 5-10km too so I hope I can be fixed like you were! I'm a cyclist in addition, with several long distance things coming up so fingers crossed they haven't been kiboshed. I appreciate your encouraging reply.

[JoP61 Graduate in reply to Pugwash]

Great that you're going to get physio. My IT band was extremely painful but after physio advice and relevant exercises it was completely fine. So fingers crossed you will have a similar result. I made the stupid mistake of continuing to run when the pain had started, so I learnt an important lesson there! Best of luck 👍

[Pugwash Graduate in reply to JoP61]

Yes, me too - I was about 3.5km in to Parkrun when it flared up and stupidly continued to run in order to get my 'credit'😳. Glad you had a full recovery; there's hope for me yet!

[JoP61 Graduate in reply to Pugwash]

👍🤞

[Hidden]

Hi, i had IT Band issues, it can be so frustrating and disheartening! i had no knee pain while running - it came on after i sat down for a period after the run and then standing up was very painful, but once i got moving it was ok. A others have said, definitely see a physio, who can correctly diagnose the problem and give you the required exercises .

What worked for me was consistent training, and strengthening exercises. It took ~ 2 moths to start to feel better, but i did not have to stop running during this time, i incorporated 1 x strength and conditioning class and 1 Pilates class per week. I am marathon training at the moment so thats enough for now but i will definitely do more strength work after the marathon as i'm really feeling the benefit of it with my running and IT Band.

I used a compression sleeve on my knee after my run and this helped to ease the pain. i also found that just keeping my legs moving really helped, it gets the blood flowing and this helps recovery. Also, i use a foam roller most evenings while watching the TV

Good luck and i hope you start to feel better soon

[Pugwash Graduate in reply to Hidden]

Thanks Tracy - a helpful and hopeful reply! It's great that you could keep on running - I'm seeing the physio in two days so will obviously ask about exercising then. I'm also a cyclist with events and a holiday booked so I'm hoping they've not been put in jeopardy.

Good luck with the marathon training - I got up to doing a half once and that was enough for me!!

[Yesletsgo Administrator Graduate]

Good luck with the physio, that's the absolute best thing to do. Physios are miracle workers

[Pugwash Graduate in reply to Yesletsgo]

👍🤞