I had IT band problems late last year. I saw a physio, rested, stretched and got back into running. I now have orthotics in my shoes, which seemed to correct my wonky legs and all was well.That was until I started upping my distances in training for a 10K, I'm now getting that familiar ache at the side of my knee and my thighs ache too. I've been doing all the stretches about 3 or 4 times a day.
Do you think I should resort to 2 days rests between runs for a while.
I'm no expert, but I do know rest is essential so it might be a good idea to rest for 2 days between each run and do some other form of exercise that will still help you achieve your goal (stretches, core muscle exercises, etc.). I bet your physio told you to rest a lot last year...
Interesting to read that you're back in training, though. I've a "wonky" hip too, have seen a physio (who's referred me for an X-ray tomorrow) and expect to have to get some insoles. The fact that you're preparing for 10K fills me with hope. Go for it! 
It's hard to advise you about your IT problem, but I'll share what happened with my IT issue.
I first developed a pain in the outside of my knee during the last week of October. I then spent (wasted) the next 4 weeks leaving the knee for increasingly longer periods between runs, then trying again. The pain would start again after 3km. Finally I went to a sports physio and had several sessions with her, being 'signed off' from running for 6 weeks. She suggested ice, ice and more ice. She showed me stretches for the band, and suggested a foam roller. I also had several sessions of acupuncture with her. The really annoying thing was I had no pain whatsoever when I wasn't running.
In January I was told I could run again, but I was only to run for 30 mins for the first 3 or 4 weeks. I saw my physio two or three times as she monitored my progress. I was getting pain in my quad that I handn't had previously. She gave me acupunture to help this.
About 2 months ago she said I could start increasing my running time and I've been slowly increasing my mileage up to 12 km again. I had another couple of scheduled sessions with my physio and more acupuncture for pain in the quads, then once in my knee (but a different pain to what I first presented with).
This is what I've been doing since January:
1. Ice. I apply an ice pack to my knee (and to my thigh when it was hurting) for about 15 mins immediatley after a run and at other times if I have pain.
2. Massage my legs with a foam roller immediately after each run
2. Do ITB exercises as reccomended by physio, plus yoga ecercises that I know work the muscles attached to the IT Band.
3. Use a stretch band to exercise the inner thigh muscles.
4. Cross train. Cycling and walking, plus doing strength training for legs twice a week as there's no pain walking, doing lunges or squats (although I can only manage a very minimal single leg squat with the affected leg).
I saw the physio last week - hopefully for the last time - and have had some totally pain-free runs since then, but today my knee was a little 'iffy' when I got back from a hard 7km tempo run, so i iced it again. I maybe try a wee slow 3 - 5 km run on Friday ahead of my 10k race on Sunday.
Thanks for taking the time to write all that out. Well I seem to be doing everything I can, I stretch, I roller, I walk.
I could try adding the band inner thigh exercise, I used to do that then my hip was hurting a couple of years ago.
I'm just trying to do everything I can to avoid paying a physio.
How often do you use a foam roller? I'm reading lots of conflicting views on this.
I use it each time after a run, then sometimes on other days, if I remember, before doing yoga. I'm not sure how often to use it for best.
I ended up paying way more on physio costs than I ever imagined I would, but I suppose there are a lot worse things (or frivolous things!) I could have spent the money on.
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Retro Runners - Calling for Boy Band Playlist Nominations Please
not sure what the problem is!
Problem
Is this a problem?
