Running With IT Band Syndrome
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Should I Keep Running with IT Band Syndrome?
You can continue to run in most cases with ITB Syndrome but you need to reduce your training load in order to allow for the tissue inflammation to decrease.
The best treatments for IT band syndrome is rest and anti-inflammatory medications along with a corrective exercise regime that includes stretching. Running the same volume while dealing with IT band syndrome will typically not lead to increased tissue damage but will more often than not lead to increased symptoms.
Diagram of knee tendons
What is IT Band Syndrome?
Iliotibial Band Friction Syndrome is an inflammatory overuse injury of the knee that often affects long-distance runners, cyclists, and individuals that increase their training volume a bit too fast. This tissue’s job is to stabilize the knee through a range of motion, assist in lateral movement of the femur away from the body, and assist with knee bending and straightening. The inflammation of this tissue can cause rubbing against bony prominences which can later lead to inflammation of fat pads in the surrounding area. IT band syndrome can be caused by:
- Increased training volume
- Worn out or inappropriate running shoes
- Hip weakness and leg length discrepancies
Pain is usually felt on the outside portion of the knee just around the joint line. Symptoms may include a snapping sensation, tingling, or burning.
Click to Learn about Choosing Running Shoes.
Running with ITB Syndrome
Can I Exercise with IT Band Syndrome?
You can continue to exercise with IT Band Syndrome. Exercising is one of the best ways to get rid of symptoms. Utilizing other modalities for exercise will a lot of times, decrease the stress on the irritated tissue while allowing you to maintain your fitness.
Roll over the IT Band for 2 to 3 minutes.
Foam roller ITB
Also, integrating gluteal and hip mobility and strength exercises into your fitness routine will help stabilize your hips while running and decrease the amount of tension running through the IT band.
Lift the straight leg and hold 30 seconds, 3X.
TFL and Gluteus Medius strengthening
Specific muscles to look at strengthening would include the TFL and Gluteus Medius. Stretching the Hamstrings and Piriformis muscles is important with ITB Syndrome.
Pull the left knee toward the right shoulder and hold 30 seconds, 3X.
Piriformis Stretch
Tightness in these muscles and or weakness in the aforementioned muscles can lead to faulty biomechanics which causes the hips or knee to move inorganically and the soft tissue surrounding those joints, specifically the IT band, takes the brunt of the force.
How Do You Stop IT Band Pain When Running?
Exercises – Incorporate a home exercise program, which includes a foam roller, gluteal and TFL strengthening exercises as well as general lower body mobility and stretching. If you are looking to speed along the recovery process utilizing modalities such as ultrasound, laser, and soft tissue release will help restore normal muscle tone.
Topical Analgesics – Voltaren cream can be used to get the anti-inflammatory medicine exactly where you need it. Using ice after runs can be a great way to decrease inflammation locally in the affected area while also decreasing overall pain.
Knee Bracing – Knee braces may provide relief from symptoms. A wraparound knee brace has been particularly effective in providing runners experiencing IT band syndrome and some other orthopedic issues, relief from their symptoms while running.
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