How do I cure Iliotibial Band Syndrome?

Question

Im a high school runner. Ive been having a very very sore left knee since the winter. When I run the leftmost part of my knee hurts. That pain spreads all over the front of my knee cap and all the way to the inside side of my knee. Coach thought I had a torn meniscus but I went to the doctor and physical therapist who said I just had a tight iliotibial band and i need to stretch it twice a day. I have been doing this for months and the pain has started to come back. Any tips?

Answer 1

IT band syndrome is tricky to get rid of.  I've dealt with it for quite a while, and I still flair up every couple of months or so.  

Stretching helps, but is not the only answer to dealing with the IT band.  I would suggest seeing if you can get another PT referral.  A physical therapist or an athletic trainer would be able to prescribe exercises that would help strengthen your hip musculature which can help decrease IT band symptoms.  They would also be able to employ modalities such as ultrasound and electrical stimulation to help with pain and stiffness.  However, which has helped me the most is myofascial release.  

The IT band is essential a band of fascia.  When the IT band becomes inflamed it can develop adhesions, and shortens.  Myofascial release helps to release the adhesions, and elongate the IT band.  I have to warn you, it can be quite painful while it's being done, but afterwards it feels great and so much looser.  You can also do a similar technique yourself by laying on a foam roller and rolling it across your leg (I've provide a link with a picture of this in the source section).  

If problems continue, you may need to shut down your knee for awhile.  I've been through this and have used it with other athletes, it's frustrating but it works.  The knee is immobilized for a week or two and crutches are used.  The length of time is determined by the length of time required for symptoms to go away.  Then progressive strengthening of the hip and knee are begun.  Every thing has to be pain free.  Once the strength has returned, running can begin.  Intially I like to start people running in the pool and slowly building up to running on land.  This is the one time when faster is better, you start with sprinting and work down to jogging.  Sprinting places far less stress on the IT band as it spends very little time in the impingment zone which results in pain.  

IT band is something that usually comes back at some point.