IT band issue

[Tasha99]

My outer right knee seems to hurt when I’m running downhill - mainly quite steeply, especially on trails. Seems to be coming on earlier each run and I even had twinges on the flat yesterday. Worrying as I’m marathon training now. I’ve researched it and it sounds like a typical IT band issue. I’ve bought an IT band strap which sits above the knee. I’ve yet to try it. Has anyone had any success with one of these? Not sure what else I can do. Will try the stretches too where you cross one foot over the other and tilt but not sure of any other ideas.

Sorry I’ve duplicated the post on the bridge forum in desperation 🤣

[mountaindreamer Half Marathon]

I was told my early knee issues during C25k were IT band related, Tasha. They seemed to settle down with foam rolling exercises, if that’s any help?

Perhaps worth checking in with a Physio or Sports Therapist if you’re training for a marathon now?

[Tasha99 Marathon in reply to mountaindreamer]

Might have to. Thanks Melinda Xx

[roseabi Ultramarathon]

Sorry to hear this, Tasha! Hope it turns out ok xxx

You'd be better off seeing a sports physio if possible!

[Tasha99 Marathon in reply to roseabi]

Think I may 👍🏽

[linda9389 Administrator Marathon]

My son had IT band issues and he swears by those stretches. He does them religiously these days and no longer seems to be troubled by it. Seeing a professional sounds like a sensible precaution at this point. Good luck.

[Tasha99 Marathon in reply to linda9389]

Ok cheers

[MadDave]

I manage my ITB with proper hydration- use electrolyte in this weather and the stretch you described. The pain is like tendinitis so doesn’t go away easily- I find I just have to manage it & remember to stretch. Electrolyte helps me get a deeper stretch. I’ve also got a moisturiser with Epsom salts (magnesium) which helps if I rub it in around the knee. If it gets worse go and see a physio- it could be posture related?

[Tasha99 Marathon in reply to MadDave]

Ok great - thanks!

[andystev]

Similar experience to others. My knee (both IT band and lateral meniscus) is kept mostly under control with stretching and exercise. Initially physio and sports therapy were invaluable. You'll have help easing the symptoms as well as finding specific exercises that work for you. Also, listen to it, if it starts to worsen then back off. Missing a couple of days while it calms down is much more preferable to missing a couple of months 'cos you pushed it too hard (ask me how I know!).

[Tasha99 Marathon in reply to andystev]

Oh dear! As soon as I come off the downhill it goes and it doesn’t bother me at any other time so hopefully it’s confined to that. Definitely going to do these stretches. Thank you!

[Snuffy_T Half Marathon]

Go and find a sports therapist, worth it honestly. I found foam rolling and stretching my quads sorted out mine.

[Hidden]

Can someone give me a link or description for the stretching with crossed feet please?

[Tasha99 Marathon in reply to Hidden]

It band stretch - scroll down

verywellfit.com/iliotibial-...

[GoGo_JoJo Ultramarathon]

Stretching, massage roller (not foam) and regular deep massage from sports masseuse sorted me when I started to get a few it niggles. Gone now 👍🏻

[Tasha99 Marathon in reply to GoGo_JoJo]

Great thank you