Injury Prevention and Recovery: IT Band Syndrome

As a result of just moving into a new place and having to wait a week and a half for wi-fi (first world problems i know), I’m finally back to blogging!

We’ve all been there- you’re training hard and expecting a big PR in your next race when excruciating pain suddenly plagues you mid-run. Luckily these injuries can usually be prevented or you can make a quick recovery!

If you are a runner and have yet to experience IT band syndrome, you likely will. Whether it is simply some tightness in the band itself or a throbbing knee, taking care of your IT band is important!

Thanks to Google, I can tell you that the Iliotibial Band is a ligament that runs down the outside of the thigh from the hip to the shin. When ITBS occurs, the IT band becomes tight and inflamed from overuse. The biggest symptom is pain on the outside of the knee.

Luckily numerous visits to the physiotherapist and many hours of research have made me a self-proclaimed IT band prevention and treatment expert!

If you’re having severe pain on the outside of your knee that is keeping you from running, go to your physiotherapist. But, if you’ve never had IT band problems or have in the past, it’s time to start some stretching and strengthening to make sure it never keeps you from training! Here’s what to do:

1. Stretch. Stretching out your glutes will be your saviour. Do this stretch everyday for 1 minute (or more!) on each side.
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2. Foam Roll. If you think foam rolling is evil now, wait until you foam roll your IT band! It’s beyond painful, but so worth it! Try to roll each side for a minute everyday.

3. Strengthen your booty. Surprisingly, this is the most important. While there are many glute exercises that will benefit IT band syndrome, the classic “clam shells” work magically! Start with 30 on each side everyday and increase to 40 after a week or two.

How do you stretch and strengthen your IT band?

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