Dave Pomije
If you’re here reading this post, you might be in the same situation I recently found myself in.
While training for the Revel Mt. Charleston (5,700ft downhill) marathon, I increased my downhill running to build my quads to prepare for the punishment an all downhill race like this can dish out.
But a few weeks out from the race, BOOM! I felt that sharp pain on the outside of the knee. For the first time, I experienced an aching IT band that hurt like heck and temporarily halted my marathon training.
So recently, I’ve done a lot of research on IT Band Syndrome, why it occurs and what runners can do about it.
In the course of my research, I found a few short videos from experts who share stretches and strengthening exercises that I’ve put into practice the last few weeks and (knock on wood) my IT Band pain hasn’t been an issue since I resumed my training.
To be clear, I am not recommending you run while injured. Listen to your body and if you feel pain, stop and consult your physician.
IT band injuries are most commonly caused by overuse so experts recommend the first course of action should be rest, icing the aching area and taking anti-inflammatories like Advil.
IT Band Stretches
This short video of the Supine IT Band Stretch from the Cleveland Clinic is the stretch that I’ve found to be the most effective in relieving the pain around the knee. I do this stretch now before a run and often after and as you can see it takes only seconds.
Supine IT Band Stretch
On a recent run scheduled for 14 miles, I started to feel that distinct pain around the outside of my left knee around mile 5.
I thought about turning around and walking but instead I did this Supine IT Band Stretch right then and there, lying down on some nearby grass and was able to complete my run, albeit at a very easy pace just to be on the safe side.
More IT Band Stretches
In this video, the hilarious physical therapists Bob Schrupp and Brad Heineck show you a few more ways to stretch the IT Band. The second stretch at about 1:43 is a variation on the one from Cleveland Clinic. They also show you a safe way to use a foam roller at 2:25.
Exercises for IT Band Syndrome
In this video from Dr. Michael Rowe a chiropractor in St. Joseph, MI, he makes it clear that, “If you want to get rid of iliotibial band pain for good, you have to focus on strengthening the muscles that support it.”
At about 5:39, Dr Rowe demonstrates a strengthening exercise I’ve been doing three to four times a week since my IT band pain and inflammation a few weeks ago.
The tensor fasciae latae (TFL) and glute raise exercise helps strengthen the gluteus maximus and the TFL muscles which are the source of the tightness, weakness and or imbalances that can cause IT Band pain in the first place.
What is IT Band Syndrome?
- The iliotibial (IT) band is a thick band of connective tissue called fascia that runs along the outside of your thigh originating at two points in the hip and going down to your knee.
- IT Band syndrome occurs when this band becomes inflamed or tight which may cause it rub against the bone causing friction that leads to swelling, irritation and pain just above the knee.
- IT Band syndrome can be caused by overuse such as sudden increases in distance or increased downhill running can cause IT band inflammation.
- Biomechanical issues such as weakness in the hip abductors and gluteal muscles can create imbalances which can lead to tightness or injury.
References
Cleveland Clinic – Iliotibial Band Syndrome
American Academy of Orthopedic Surgeons – Iliotibial Band (IT Band) Syndrome
Ortho Rhode Island – IT Band Friction Syndrome
