Got IT Pain?

A tight IT Band is not a good sign.  It needs to be stretched out and loosened up or it could turn into the dreaded IT Band Syndrome.

I was told my a massuse last year that my IT Band was extremely tight.  So I started stretching it on a regular basis.  I did some research and found this excellent information sheet about the IT Band.  By a trained physical therapist it lists some of the who, what, when, where, why, and how questions of the IT Band.

I think most of us are most concerned about not having problems with it and could care less about some of the anatomy that surrounds it.  She lists five keys to preventing ITBS – but they are actually almost identical steps to preventing any injury!

The list is:

– Changing running shoes every 300-400 miles and alternating between shoes with every run.  I’ve occasionally talked about my shoes and shoe preferences.

– Slowly increasing mileage (no more than 10% a week or on any run), including adding hill workouts gradually.  Downhills can add a lot of strain to the ITB.

– Avoid uneven surfaces.  More likely always running on the same side of a cambered or cantered surface like a road.  One leg can become predisposed to ITB because of the extra pressure placed on it.

– Keep the knees warm. Seems like if you are predisposed this might be helpful.  She said below 60 – but above 40 I’m wanting to wear shorts.

Cool down and stretch after a run.  Ice if needed.

The article continues on and offers some stretches and strength training ideas specific to the ITB.  For now you’ll just have to go read up on it.

[tags] IT Band, ITBS, iliotibial band [/tags]

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5 thoughts on “Got IT Pain?

  1. Andy

    I found out about the IT band the hard way. I couldn't run more than a mile for almost a year after my first 5k. I'm pretty sure it was a combination of my shoes not being supportive enough, training almost exclusively on a treadmill and track, and just not knowing.

    I can run through just about any other pain, but as soon as the outside of one of my knees starts hurting, I know I need to stop running.

    1. crossn81 Post author

      Hi Andy – sorry to hear about your past IT problems. It sounds like you are back out there running. What did you do to take care of it?

      Thanks for catching my link error.

  2. Andy

    I didn't run at all for at least 9 months after my first 5k. Luckily, I enjoyed the first one enough (despite the pain it caused) to want to do another. I got shoes with better support and trained a lot more for my second time. It helped that the YMCA had a large group that met at a local park and ran together. It really helped me learn to build up my milage.…. (It was free back then)


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