What on earth can I do to heal my aching Iliotibial Band (IT Band)?

Question

I was running about 45 miles per week for the past 3 months, up until about 3 weeks ago. At that time, my IT Band started hurting, and I've cut back my running miles to about 30 miles per week. I was also properly fitted by running experts, and have bought some very good shoes. I've done the stretches that are supposed to be helpful, and they haven't helped much.

What did you do to overcome this issue? Did you have any success? What can you suggest that I do?

Any tips would be appreciated. Thanks!

Answer 1

use an ACE bandage a nd wrap it tightly. i have the same problem. also try icing it 20 min on 20 min off

Answer 2

ITB is an over use injury.  You may have increased your distance or intensity too quickly.

I know it is tough to tell a runner this but I would stop running for a week. Bike, swim, rest but don't run.

Do your ITB stretches during your recovery.

Next week start out running but ramp up slowly.

Answer 3

Try using a foam roller. My doctor recommended a foam roller for my IT trouble and it worked. I got a 6" in diameter "noodle" flotation device at a toy store for $1.98. A foam roller marketed for physical therapy is going to cost about $25.00. Lay down with the roller perpendicular to your leg and under the side of your thigh on the affected leg. Roll on the roller from just below your hip to just above your knee. It will hurt but that's good and means that your IT band is separating from the muscle like it should. Do this for 3-5 minutes once a day and keep on doing it after your problems are cured. Do the IT stretches also and do them often.  You should also take a break from running for a little while and bike or swim to maintain your fitness.