I’ve be suffering from IT band pain for years now and I kinda neglected it by just not running anymore and sticking to low impact exercises. I would like to one day run long distances again though.
Has anyone here advice on how to overcome this? I’ve watched many YouTube video on stretches and strengthening workouts but I’m not sure if it all work or if some are particularly more effective than others.
Would love some advice.
I had that problem when I began my running journey, and strengthening core, hips, and glutes has helped a lot.
IT pain was my first major running injury haha - foam rolling and sticking to a strict stretching routine resolved all of it within like a month or two. I specifically got one of those ridged fascia rollers that really gets deep down but hurts a bit, seems like it worked well.
Foam rolling helps me.
Do you have any videos or Websites that I could check out for reference? I’ve never done foam rolling so I would like to learn first to do it properly. Thanks
Hannah Corbin on Peloton has a lot. That’s what I’ve used. I am not well versed in other foam rollers teachers/classes and don’t want to steer you wrong.
I mean, you’re asking in the wrong place. If it’s an issue you’ve had for years, and have any interest in running into the future, you really should be asking a physio.
I know that costs money. But it’s a serious problem that is unlikely to fix itself. You need to see a professional.
I get what you’re saying for sure. When it first happened like 5 years ago I went straight to a orthopedic doctor because I had no idea what was wrong and he just kinda treated me super shittily and I ended up paying more than 500 € for PRP injections on my knee cause he said that might help. It of course didn’t, it just hurt like a bitch and cost a lot of money. He didn’t even tell me it was the IT band. That I found out by myself months later.
Last year I went to a physio after I went hiking and it was hurting a lot. She helped me a lot with massages and stretchs, but I was in another country so it’s no like I could see her again.
I live in Germany at the moment and have tried to fix it by myself but maybe I should go to a professional here. Even though I assume it’ll be veeeery expensive. 🙈
Thanks for your input!
A good physio will not only massage etc, but should give you a strength/flexibility plan, which ultimately is where the solution will be (building support and resilience). They should also be able to provide some insight into the cause, and hence adjustments in how you run/train that will help as well.
It’s sucky, I know. Good luck!
