Yes! I have this when I start training and running again so working on how to overcome this! Working on overcoming this and figuring out how to now as I’m getting back to running and training. This issue has stopped me from training in the past and stopped my goals. Figuring out how to over come it.
Personally regularly doing the the exercises that my physio gave me really helped: foam rolling, then side clams, crab walk with resistance band on the upper leg, bridge while lifting legs alternately, lunges with good form. But I think it's also related to my overpronation.
Regular walking for a couple of weeks until the injury healed and then adding squatting and calf raises after to strengthen my muscles did the trick for me.
When I started running, I developed ITB syndrome. The cause was probably a mix of the wrong shoes and too much, too fast without a plan. The fix was ~2 months rest, better shoes (thanks to the help of my local running shop) and a properly structured training plan - thanks to GTN.
You literally couldn’t post at a more convenient time! Every time I start to have a concern about a niggle you guys post a video that perfectly explains what I can do to prevent further injury. Keep up the amazing work!
I had ITB pain after trying to change my running form a bit (lifting my knees up more). Massaging made things worse. What helped me was Single-Leg RDL's with 4kg kettlebells. I had almost instant relief after just 2 sets of 10 (per leg)
Exact same thing happened to me. I tried lift my knees more and speeding up my cadence now it hurts. I will try that out thanks. Could you ever go back to the new running form?
Currently nursing right groin injury. The most horrible @#%* pain I've ever had! No treatment, just refraining from ANY possible strain. It is healing, while I'm focusing on upper body workouts.
Doing preventative strength exercises for the glutes medius and maximus is a necessity for me to be able to run without knee pain. If I stop these exercises whilst still running, the pains creep back. Happens every time!
Good information Heather. I have had ITB pain when running for a period of time on a angle, such as a roadway that is angled down versus flat. Pain is then in the outside thigh which makes sense why given your explanation of anatomy. Thanks
I *hate* running on the side of roads that have those slopes! When my schedule dictates when and where I run, one particular location’s roads are terrible with this, so I actually will run in the very middle of the road. Luckily, when I’m running in that neighborhood, it’s very early in the morning, so there is very little traffic. I only have to run in this neighborhood when I take the kids to school early for team practice.
one thing i realise that alot of running channels ... they dont emphasize that your running technique can affect your milage with regaurds to injury prevention they talk about the 10% rule .. where from expierence i disagree to a point i been running for about 3 years on and of. only last week ( getting halted from injuries from time to time).. i change my running form to suit and my running now is the best it has ever been( my form has alot to learn still) .. im even doing speed sessions on the road reaching as fast as 20kph( my fastest speed yet which was oddly comfortable as compare to when i do speed workouts before) and not getting pain like before i would say before u induce for beginners as myself any weekky mileage of over 12 .. fix your running form. the overall goal of getting s better running form is running efficiency( using momentum generated from coordinative effort from the different parts of the body, to push you forward) this will take the stress away from your legs preventing injury and since the legs are working less harder .. u will use less oxygen etc. in terms of getting injury is one simple run with regaurds to running form " neutons third law of motion - every action has an equal and opposite reaction" when u run on the ground .. u produce a force on tje ground , in return. the ground produces a force on you . which goes up the legs . in a nutshell, the odd pains you get when running, plenty of them can be fix with better running form. instead, to use this law to your advantage, u need to work with the law... instead of producing a reactional force vertical through your legs. with proper running technique, tje force can be somewhat redirected a bit more up-forward ( more or less in the direction u running ) once u can get that force like this .. u would feel like u can run for days as compare to when u was running before. the force from the ground isnt complete directed up your knees like before, some of it is transferred as momentum forward in your run, which will make u run faster and longer ! cheers ✌️
“It usually occurres on the heel strike of the running gait” Yup. I struggled with this for 20 years. You know what cured it? Eliminating my heel strike... sounds pretty obvious now huh? 20 years wasted by coaches telling me that if a heel strike felt natural then it was OK. IT BLOODY WELL WASN'T!
I feel like you brushed over a massage gun as a possible treatment. I can’t stress enough how good a massage gun is for pretty much everything muscle related and I suffered for a long time with my ITB after training for an ultra (too much too soon) and the massage gun has been my cure. I do feel my ITB tighten occasionally but as soon as I get my gun on all the areas you mentioned, it’s almost instant relief.
I'm glad it worked out for you! However, it's always a good idea to check with health professionals first, as if the inflammation is still there it is probably not the best to further tension it with a massage gun, or even with a foam roller with full body weight. But of course everyone should do what works for them! 😊 Take care!
@@bekycsenge oh, when my ITB was at its worse, I couldn’t go near it with anything. Even a sports therapist couldn’t go near it. I didn’t have the massage gun back then either so maybe I should have mentioned that 🤷🏻♂️ Obviously take advice from a professional but even they use guns 😉
I absolutely hate it. And it's even worse for me, an Ethiopian, because distance running is part of our culture. I can bike for hours, use elliptical for hours, walk for hours, but after running for 2-3 minutes, the pain kicks in. My mechanics as you've shown here must be really bad, it appears my right leg's iliotibial band is being overworked.
I have this when I start training and running again so working on how to overcome this! Working on overcoming this and figuring out how to now as I’m getting back to running and training. This issue has stopped me from training in the past and stopped my goals. Figuring out how to over come it.
@@fs9612 yea amazing and strength training for my glutes and squats were also a key for me to strengthening my underperforming glutes to compensate for the pulling. Who knew it was this simple the whole time. So do these things with some strengthening work of glutes was key. Pain then gone along with slowly increasing over a longer period of time to avoid overuse too fast while also strengthening. And I got new and fitted my ankle experienced marathoner at my local running store from my issue and with Hoka OneOnes recommend those!
I have had knee surgery a while ago. And when I like bend my knee kinda like sitting criss cross apple sauce and then try to straighten my knee I feel a pop that hurts allot and I always thought it was my knee cap. But I’m thinking it might be this popping
Hi, so as a cyclist I have this problem, the itb flicks over my knee and I do not know how to fix this, any recommendations? I have tried moving my cleats as far back as I can. At this point is it just better to see a doctor?
A doctor or physical therapist would be able to identify any physical issues, and recommend any treatment programs or exercises. A professional bike fitter would be able to evaluate your position on the bike, and make adjustments that may alleviate the cause
@@patrickbrennan2002 alright cool, thanks bc that was really worrying me. Also changing the cleat position alieviated it for me by about 50% to a bearable level ( can only feel it *sometimes* when I walk)
Thankfully my only injury in many years. Up below the hip. It happened over 2-3 strides on a run. I took it easy but still ran a race. I was 30 seconds off my 10k pr, I’m sure I would have had it without the injury. :( I used kt tape to help get back in strength, before you told me there no evidence for it!
Dude i have it now since 2 weeks back. And my ironman 70.3 is after 2 weeks. I have stopped running since then and doing strength & mobility work. The pain now is like 1/10 but I had a run session last week of 10km fast and then it came back. Now it dropped to 1/10 since then.. do you think a KT tape would help me during the upcoming run?
@@mohammadsafawi1775 it’s inexpensive enough to try. I think I re tapped it every 3 days maybe. I would keep the runs easy though, hoping it’s good to go for race day.
Have you ever suffered from ITB Syndrome?
Yes! I have this when I start training and running again so working on how to overcome this! Working on overcoming this and figuring out how to now as I’m getting back to running and training. This issue has stopped me from training in the past and stopped my goals. Figuring out how to over come it.
Personally regularly doing the the exercises that my physio gave me really helped: foam rolling, then side clams, crab walk with resistance band on the upper leg, bridge while lifting legs alternately, lunges with good form. But I think it's also related to my overpronation.
Regular walking for a couple of weeks until the injury healed and then adding squatting and calf raises after to strengthen my muscles did the trick for me.
When I started running, I developed ITB syndrome. The cause was probably a mix of the wrong shoes and too much, too fast without a plan. The fix was ~2 months rest, better shoes (thanks to the help of my local running shop) and a properly structured training plan - thanks to GTN.
You literally couldn’t post at a more convenient time! Every time I start to have a concern about a niggle you guys post a video that perfectly explains what I can do to prevent further injury. Keep up the amazing work!
See, proof Google is watching you 🙂.
I had ITB pain after trying to change my running form a bit (lifting my knees up more).
Massaging made things worse. What helped me was Single-Leg RDL's with 4kg kettlebells. I had almost instant relief after just 2 sets of 10 (per leg)
Exact same thing happened to me. I tried lift my knees more and speeding up my cadence now it hurts. I will try that out thanks. Could you ever go back to the new running form?
What is RDL
@@yiyingcheng1526 romanian deadlift
Currently nursing right groin injury. The most horrible @#%* pain I've ever had! No treatment, just refraining from ANY possible strain. It is healing, while I'm focusing on upper body workouts.
Doing preventative strength exercises for the glutes medius and maximus is a necessity for me to be able to run without knee pain. If I stop these exercises whilst still running, the pains creep back. Happens every time!
Good information Heather. I have had ITB pain when running for a period of time on a angle, such as a roadway that is angled down versus flat. Pain is then in the outside thigh which makes sense why given your explanation of anatomy. Thanks
I *hate* running on the side of roads that have those slopes! When my schedule dictates when and where I run, one particular location’s roads are terrible with this, so I actually will run in the very middle of the road. Luckily, when I’m running in that neighborhood, it’s very early in the morning, so there is very little traffic. I only have to run in this neighborhood when I take the kids to school early for team practice.
one thing i realise that alot of running channels ... they dont emphasize that your running technique can affect your milage with regaurds to injury prevention
they talk about the 10% rule .. where from expierence i disagree to a point
i been running for about 3 years on and of. only last week ( getting halted from injuries from time to time).. i change my running form to suit and my running now is the best it has ever been( my form has alot to learn still) .. im even doing speed sessions on the road reaching as fast as 20kph( my fastest speed yet which was oddly comfortable as compare to when i do speed workouts before) and not getting pain like before
i would say before u induce for beginners as myself any weekky mileage of over 12 .. fix your running form.
the overall goal of getting s better running form is running efficiency( using momentum generated from coordinative effort from the different parts of the body, to push you forward)
this will take the stress away from your legs preventing injury and since the legs are working less harder .. u will use less oxygen etc.
in terms of getting injury is one simple run with regaurds to running form " neutons third law of motion - every action has an equal and opposite reaction"
when u run on the ground .. u produce a force on tje ground , in return. the ground produces a force on you . which goes up the legs . in a nutshell, the odd pains you get when running, plenty of them can be fix with better running form.
instead, to use this law to your advantage, u need to work with the law... instead of producing a reactional force vertical through your legs. with proper running technique, tje force can be somewhat redirected a bit more up-forward ( more or less in the direction u running )
once u can get that force like this .. u would feel like u can run for days as compare to when u was running before.
the force from the ground isnt complete directed up your knees like before, some of it is transferred as momentum forward in your run, which will make u run faster and longer !
cheers ✌️
“It usually occurres on the heel strike of the running gait”
Yup. I struggled with this for 20 years. You know what cured it? Eliminating my heel strike... sounds pretty obvious now huh? 20 years wasted by coaches telling me that if a heel strike felt natural then it was OK. IT BLOODY WELL WASN'T!
OMG! I was just talking about this being painful yesterday during my run. Perfect timing.
Perfect timing!
Great stuff :)
Foam rolling definitely helped me in the past!
The proof is in the eating ;)
I feel like you brushed over a massage gun as a possible treatment. I can’t stress enough how good a massage gun is for pretty much everything muscle related and I suffered for a long time with my ITB after training for an ultra (too much too soon) and the massage gun has been my cure. I do feel my ITB tighten occasionally but as soon as I get my gun on all the areas you mentioned, it’s almost instant relief.
I'm glad it worked out for you! However, it's always a good idea to check with health professionals first, as if the inflammation is still there it is probably not the best to further tension it with a massage gun, or even with a foam roller with full body weight. But of course everyone should do what works for them! 😊 Take care!
@@bekycsenge oh, when my ITB was at its worse, I couldn’t go near it with anything. Even a sports therapist couldn’t go near it. I didn’t have the massage gun back then either so maybe I should have mentioned that 🤷🏻♂️ Obviously take advice from a professional but even they use guns 😉
Great video Heather!
Suffered from this and was out of action for around two months. One of the best exercises is side leg raises!!! 😊
Excellent!
I did those on the floor of Burger King. Incredible!
@@ClayLud Wendy's washroom floor is the best location for me.
I absolutely hate it. And it's even worse for me, an Ethiopian, because distance running is part of our culture. I can bike for hours, use elliptical for hours, walk for hours, but after running for 2-3 minutes, the pain kicks in. My mechanics as you've shown here must be really bad, it appears my right leg's iliotibial band is being overworked.
informational! thank you GTN
Please post a video about adductor injury and groin injury also.
I have this when I start training and running again so working on how to overcome this! Working on overcoming this and figuring out how to now as I’m getting back to running and training. This issue has stopped me from training in the past and stopped my goals. Figuring out how to over come it.
did you overcome it?
@@fs9612 yea amazing and strength training for my glutes and squats were also a key for me to strengthening my underperforming glutes to compensate for the pulling. Who knew it was this simple the whole time. So do these things with some strengthening work of glutes was key. Pain then gone along with slowly increasing over a longer period of time to avoid overuse too fast while also strengthening. And I got new and fitted my ankle experienced marathoner at my local running store from my issue and with Hoka OneOnes recommend those!
EVERYONE! It works! Just massage the outer side of your thigh. Now, I don't experience this type of pain I've been holding after every run!!!
I wonder what Heather’s Greek goddess alter ego name is. 🤔😉😆
Superb video! Always am excited to see new content from the GTN!
I have had knee surgery a while ago. And when I like bend my knee kinda like sitting criss cross apple sauce and then try to straighten my knee I feel a pop that hurts allot and I always thought it was my knee cap. But I’m thinking it might be this popping
Thanks
I think ive got this, the pain so bad when running, now and again walking down stairs also a get the most horrendous pain.
I've got this now. Had it for 3 weeks. How long did it last for you?
@@paulharrysadventures4050 it went away pal after few weeks
I switched my trainers also
Is this common in swimmers 🏊♀️?
Hi, so as a cyclist I have this problem, the itb flicks over my knee and I do not know how to fix this, any recommendations? I have tried moving my cleats as far back as I can. At this point is it just better to see a doctor?
A doctor or physical therapist would be able to identify any physical issues, and recommend any treatment programs or exercises. A professional bike fitter would be able to evaluate your position on the bike, and make adjustments that may alleviate the cause
@@patrickbrennan2002 alright cool, thanks bc that was really worrying me. Also changing the cleat position alieviated it for me by about 50% to a bearable level ( can only feel it *sometimes* when I walk)
Lewis Joseph Rodriguez Laura Martinez Gary
I think of coffee ☕️ when I hear the T.F.L. muscle
Thankfully my only injury in many years. Up below the hip. It happened over 2-3 strides on a run. I took it easy but still ran a race. I was 30 seconds off my 10k pr, I’m sure I would have had it without the injury. :( I used kt tape to help get back in strength, before you told me there no evidence for it!
Dude i have it now since 2 weeks back. And my ironman 70.3 is after 2 weeks.
I have stopped running since then and doing strength & mobility work. The pain now is like 1/10 but I had a run session last week of 10km fast and then it came back. Now it dropped to 1/10 since then.. do you think a KT tape would help me during the upcoming run?
@@mohammadsafawi1775 it’s inexpensive enough to try. I think I re tapped it every 3 days maybe. I would keep the runs easy though, hoping it’s good to go for race day.
Oh yes, tight IT band (and quads)... been there, several times, done that several times... I'm sure I've made a few boat payments for the PT guy 😀😃😄.
Harris Paul Smith Amy Williams Kimberly
Taylor Steven Taylor Paul Martin Charles
WORST EVER
You iced your legs for injury
Would you believe i set mine off with a high power massage gun !!
I got ITB and IBS running has been a challenge
Gonzalez Elizabeth Williams Karen Davis Brian