Top Tips For Running With IT Band Syndrome
Вставка
- Опубліковано 13 чер 2024
- In this video, Maryke explains how you can decide whether it is OK (for your specific case of IT band syndrome) to continue running and when it might not be. She also discusses changes to your running style that may help your recovery, and why a walk-run programme is the best for getting back to running once you've had iliotibial band syndrome.
Chapters:
00:00:00 Introduction
00:00:44 Can you run with IT band syndrome?
00:01:12 When might it be OK to continue running?
00:02:56 When might it be better not to run?
00:04:15 Running style factors that may influence IT band syndrome
00:09:22 Why a run-walk programme is a good idea
00:10:39 How we can help
👉Other videos you may find useful:
Iliotibial band syndrome: Causes, symptoms, treatment: • Iliotibial (IT) Band S...
Exercises for IT band syndrome: • Exercises for Iliotibi...
Foam rolling IT band - Dos and don’ts: • Foam Roll IT Band Dos ...
Stretches for IT band syndrome: • Stretches for IT Band ...
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
----------------------------------------------------------------------------------------------------------------------------------------------------
If you want to show your appreciation for the advice you found here, you can support my channel by making a donation via PayPal: bit.ly/SIP-channel
----------------------------------------------------------------------------------------------------------------------------------------------------
References:
Aderem J, Louw QA. Biomechanical risk factors associated with iliotibial band syndrome in runners: a systematic review. BMC Musculoskeletal Disorders 2015;16(1):356.
Allen DJ. Treatment of distal iliotibial band syndrome in a long distance runner with gait re‐training emphasizing step rate manipulation. International Journal of Sports Physical Therapy 2014;9(2):222.
Balachandar, V., et al. (2019). "Iliotibial Band Friction Syndrome: A Systematic Review and Meta-analysis to evaluate lower-limb biomechanics and conservative treatment." Muscles, Ligaments & Tendons Journal (MLTJ) 9(2).
Barton, C. J., et al. (2016). "Running retraining to treat lower limb injuries: a mixed-methods study of current evidence synthesised with expert opinion." British Journal of Sports Medicine 50(9): 513-526.
Dodelin D, Tourny C, Menez C, et al. Reduction of Foot Overpronation to Improve Iliotibial Band Syndrome in Runners: A Case Series. Clin Res Foot Ankle 2018;6(272):2.
Friede, M. C., et al. (2021). "Conservative treatment of iliotibial band syndrome in runners: Are we targeting the right goals?" Physical Therapy in Sport.
McKay, J., et al. (2020). "Iliotibial band syndrome rehabilitation in female runners: a pilot randomized study." Journal of Orthopaedic Surgery and Research 15(1): 188.
Louw, Maryke, and Clare Deary. "The biomechanical variables involved in the aetiology of iliotibial band syndrome in distance runners-A systematic review of the literature." Physical Therapy in Sport 15.1 (2014): 64-75.
Phinyomark A, Osis S, Hettinga B, et al. Gender differences in gait kinematics in runners with iliotibial band syndrome. Scandinavian Journal of Medicine & Science in Sports 2015;25(6):744-53.
Van der Worp MP, van der Horst N, de Wijer A, et al. Iliotibial band syndrome in runners. Sports Med 2012;42(11):969-92. - Навчання та стиль
A compressing knee bandage, stretches, strengthening my glutes and working on my running technique were game changers for me. I was one of those who run with a really narrow gait, low cadence and dropped pelvis. I corrected those errors, and I’m pain free. I hope that a few weeks down the line, I can drop the bandage too.
Sir please help me sir from ITBS
Any specific exercises you did specifically to target the muscles responsible for keeping pelvis stable?
Great advice. I’m going to give this a try.
I dealt with IT band pain off and on for over 30 years. Thirty years of stretching, strength training, PT, different shoes, different surfaces. My right leg resolved but left leg kept getting worse.... I got the surgery recently and it is GONE and I now can finally resume marathon training.
It is very frustrating I could not do the Dublin Marathon over it last year I am doing all the rehab on the stretching it is much better today thanks for your video
I run pretty regularly, but only keep it to 5ks and occasional 10ks. And that is what I have always kept my distance at. 2 weeks ago I went and ran my first half marathon without technically training for one, again mainly just running a 5k about 4-5 times a week around my neighborhood, and I developed ITBS immediately after the half. Pain is still there, I am doing yoga, 30 mins of muscle training exercises on the muscles that touch the ITB, 30 mins of ITB specific stretching a day, and I can "power walk" for 4 kilometers or so with no pain at all, but the moment I start running, within a couple steps, my IT Band flares up nearly immediately. I am now working on my form when I run and will continue to so. I just want to get out and run again and this is no fun at all. Good video!
Thanks for sharing, and good luck with your recovery!
That’s exactly me right now
Same story, except I actually trained for the half. I had been running for about a year, eventually progressing to running the half-distance in training, as part of my long, slow runs. I was running about 5 days a week, including 1-2 on-track speed sessions. In the 8 week lead-up to the half-marathon, I continued to train, including race-pace sessions (10km @ race-pace, 2 x 8km at race pace), etc. I had not been doing any weight training, but was doing mobility and dynamic stretching regularly. Come race day, a heat-wave came and the race-plan went out the window. I ran the first 6km about 10sec slower than race pace (5:10/km), the middle 6km a tad faster. The 3rd 6km split was the hardest as it was over 30*C. I summoned last stores of strength to run the finish at a negative split, finishing the half in 01:53. My knees were absolutely shot afterwards (lateral pain). It took a few days to subside. About 10 days later, I went and did an easy 10km with a group and the pain resurfaced. In reading about it, that's where the ITBS self-diagnosis came. I've gone through 2 months of proper weight training (progressing in both volume and weight), by doing a full-body split 3 x week, with some dynamic exercises thrown in for good measure. Unfortunately, there's not much improvement on the pain side. I can do about 3-4km before the pain kicks in again and have started alternating running and walking.
How have you fared with your rehab?
Will try these tips thank you
All the best
wish I could see that earlier... Great !
Thank you for this video! Currently trying to get through the fire academy with IT band syndrome. Very helpful!
Glad it was helpful!
Same situation here! Im gonna start next week and unfortunetly i started having it ITB 1 week ago, really bad luck.. Im doing this exercises, but to be honest i think i will not be able to do it
@@vascotonel I’ve gotten better, just stick to the stretches and exercises.. You will get better naturally, you just need to take care of your body and make sure you stretch and recover.
Hi I’ve seen your videos on over pronation and I’ve been suffering with shin splints, back pain, toe callusus and it band syndrome for quite some time I’m only a young athlete and I’m struggling with over pronation, could this be because of weak hips because my arch is quite good
Love your vids Marika,
Please add speak about inner knee pain that does not goaway, 40+
@rimonramis meniscus tear maybe?
MCL injury from knee valgus could be culprit
It can be meniscus or MCL - but if it happened without any specific incident it might just be that they are irritated rather than torn. I've made videos about tears in these areas in the past:
ua-cam.com/video/pMtaeuOW7JE/v-deo.html
ua-cam.com/video/C6loNMqxj7A/v-deo.html
Hi, I this is a great explanation of how to continue the running journey safely with an injury.
After two years of no running injuries, I started having IT band issues. I’m going through marathon training, so my schedule has been to run 4-5 miles a day, about three days a week, and then a long distance slow run on Sundays. When i got to the weekend of doing 9 miles, i felt okay. Then at 10 miles, the knee pain started and would subside after a day. Then 11 miles, same thing. I tried for two weeks to get to 12 miles and couldn’t even do 6. About two weeks ago, the symptom increased and has been a longing pain that comes and goes, so I haven’t run since then.
I went to a orthopedic doc last week to get X-rays and they didn’t find anything wrong with my knees at all and diagnosed it as a sort of tendinitis with my IT band, followed by PT sessions starting next week.
I’m going to try running today, but maybe only doing a mile, then walking the rest of the way. In my neighborhood, the direction I start out in goes uphill, and that definitely doesn’t affect me the way going downhill does. Does it sound like I’m trying to run again too soon?
If you can keep your runs to a level that doesn't cause pain, then it can work, but try not to lie to yourself - if it does cause pain then rather rest it.
I am training for an Iron Man and have developed ITB symptoms. Started physio with strengthening exercises and adjusting my running technique almost 12 weeks ago. now I’m into the run-walk scheme but it has ups and downs. Will be trying some physio tape during my runs, and keep on foam rolling! Any other tips?
Thx for the helpful video!
Ups and downs are really common in rehab. See if you can figure out what it is that causes it to get irritated - sometimes with ITB it can be very sensitive to the terrain you run on or just how long you run for. Also, check that you're not overworking it by doing strength training + running - it is often best to reduce the strength training to just a maintenance dose once you start running otherwise the body doesn't get enough time to recover properly.
I think i have this, pain starts with 2mins of a run and feels
Like my leg his going to give way😢
Awesome video! I have had itb problems now for a week n i took the conservative approach straight away (more or less). The cause was due to me ramping up my mileage n running days far too much n quickly the last couple of weeks. Also i was doing mostly easy runs on hilly trails so the legs have not really been allowed to stretch out. I am tempted to try the "play around a bit n with speed" as the physio is saying but im a bit scared to disturb the healing process. At the same time, its now that i am running fit enough to do some faster sessions/efforts. If i take another 5-7 days off i would have to start with slow/easy running.. So mainly i am not really sure how to deal with it atm. I feel it during walking at times but its not really pain, more like numbness or awkwardness. Do you have any recommendations for me? Do you think its a good idea to try some faster stuff tmr? Maybe short n controlled Hill reps? Or short bursts on the treadmill with a steep incline?
If walking is still giving some discomfort I would not yet try running - it is only once walking and daily tasks are 100% pain free that I would experiment
@@SportsInjuryPhysio thnx a lot for reply! Its too much snow n ice in Sweden atm to run outside so im doing gym work: cross trainer, walking painfree on treadmill with huge incline 9%, upper body work (beach 2023) n of course lots of rehab exercises for the legs...i hate running on a treadmill so the ice n snow was a blessing in disguise as i dont have to feel stress to get back to running. I can be patient n take my time with the rehab. Dont want any set backs!
Hello,
First up thank you for something that’s very easy to understand. Currently, I am in bit of a predicament; I have developed this injury (stage 1) as per your description and I have started the rehabilitation exercises. The issue is that marathon coming up in twenty days for which I have been training for past 6 months. So the question is ‘can I still run in the race without having any long term injury/ damages?
Thank you once w
It is so difficult to answer this question because nobody can provide definite guarantees - all I can say is that ITB syndrome usually don't cause permanent damage but you may delay your recovery by several months if you continue to train and run through it.
Try doing run walk run
Exact situation I’m in, would love to know what you decided to do? And are you okay with the decision?
I went back out running after 7 week of my IT band I done a steady 3 mile it went ok about an hour after my run I felt the pain a little bit more
When you first go back to running after having an injury, that area will not have the strength and endurance to cope with a continuous run. It is usually best to ease back into it and allow your injured leg to slowly regain its running capacity by doing run walks and limiting it to shorter distances - I know a 3 mile run was likely nothing for you when you did not have an injury, but it is a big shock to the system for a knee that has not been doing running for 7 weeks.
Hi. I’m doing a run walk program right now and experience no pain during or after the work out on the day, but mild soreness the next day. Am I okay to continue running and strength training?
You should preferably also not feel an increase in pain the next day but it is difficult to judge what someone else means when they say "pain". Another way to look at it is that the discomfort should be getting less over several weeks - if it is sticking around or getting worse then perhaps you're doing too much
Is the 170spm cadence really necessary if my aerobic runs are at about 7 mins per km? I feel that for this slower pace, everything above 160 feels really forced.. or should I try to incease da cadence on this slower pace so that when I am back at a quicker one - I'd be more adjusted?
I'm in your camp - for slow runs my cadence is 160 and that has been fine for me - anything faster and it is forced - I need to take a better look at the data all this advice is from because I think the population of athletes used are likely ones that generally run at a higher level etc. The bigger things to focus on for me is to keep strides shorter (so you don't overstride) and keeping steps light so you don't feel you plonk your feet down.
Hi, Maryke, can I share my, I would say "unusual", IT Band story:
For the first time in my running experiece (which is around 3 years) I had the dreaded ITB band syndrome. It was the beginning of this year. Or at least I had all the symptoms of it. Did all that I'm supposed to do to resolve it. Rest, stretching, strengthening. Nothing fully worked.
Until I realised that because I run from and to work (most of the times) I wear a fanny pack, not the running kind though - it's heavier bigger model to put my wallet, phone and other small items. And the worse is: for comfort I always turn it and rest it on my left hip. Well, guess on which knee was the pain? :D
I got rid of the fanny pack and got a running belt, which sits centered. ITB pain has gone. But I've lost two weeks until I found out where is the sourse of the problem, and a good month and a half for the pain to go away completely.
Oh man, but at least you figured it out! Yes - IT band pain is one of those things where there are so many external and internal factors that can be causing the pain that you really have to play detective. And, like you've just shown, not everyone needs exercises to fix it!
@@SportsInjuryPhysio Thanks for the reply! Exactly, playing detective with your own body, I think this is what real doctors do a lot of the time :D
How I got to the conclusion it was the equipment causing it - from online research one of the suggestions was an unequal load on the knee, still wasn't convinced, tho, so i turned the fanny pack on the right hip and my right knee stared to bother me like pretty quick, within 2 days. I really didn't think it's the fanny pack placement until this happened.
I don't have pain while running or walking, but only a burning sensation when I am at rest or sitting down. What would you recommend?
That doesn't fit with the typical ITB symptoms - perhaps you need to get it assessed because it could be something different.
Previously, pain from the outside of the knee appeared after 10-11 km of running, now after 3-4 km. Performed various exercises to strengthen the leg muscles and stretch. It doesn't help. Constant pain in the tfl area. I roll a ball every day, but there is no effect. I'm desperate
It sounds as if you actually need to take a break and, if you are doing lots of exercises, perhaps even take a break from those for a while. IT band syndrome is an overuse injury - so, if you jump in and do too much rehab had the start or roll too much it actually just overloads it further.
If you want help figuring this out and an exercise plan that suits the sensitivity of your injury, our team can help via video call. Steph and Kevin are most experienced in treating this type of injury in runners. You can read more about the video consultations and book an appointment via our website: www.sports-injury-physio.com/
@@SportsInjuryPhysio thank’s for answer!
I’ve had this injury for a year now. I’ve been doing a lot of exercises to strengthen my glutes (and they also do feel stronger). But when I tried a run-walk again I’m still feeling the same pain after running longer than 10 minutes. I feel that the area is irritated afterwards, but if I let it rest for a bit the pain is completely gone. So, I usually don’t feel anything, but the minute I start running again the pain is coming back. Should I keep trying to run or is it only gonna make it worse?
It is difficult to know for sure but I would likely stick to the short distance as long as it goes away completely within 24 hours and does not hurt increasingly more. Take this time to see if you can work on running form - are you perhaps overstriding or allowing your leg to turn in too much or something.
If you wanted help with figuring this out, my colleagues Steph and Dominic are really good with figuring out running injuries and they can help via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/services
Exactly same story sir
How long does it take for your IT band to repair
It can take about 6 to 12 weeks to get to the point where you can start easing back into running with run/walks and then to get back to full running capacity can take another 8 to 12 weeks (or longer) depending on what your normal volume and speed is and how long you've not run.
Using the elliptical made me get ITB syndrome.
Is a chronic itbs condition possible?
It can be stubborn but if you give it enough rest and then slowly ease into rehab it usually settles and recovers.
In this injury recovery time I am atlete
Can take 6 to 12 weeks - sometimes longer. You may find useful info here ua-cam.com/video/Qoo9nJX-UMg/v-deo.html
If i stopped running i might kill myself
Please work on your inner self then. External activities should not be ur crutch.
I had to stop running due to extreme IT band pain with any amount of running after a half marathon I really pushed through. Treadmill walking at max incline (10% on my treadmill) saved my life. Can still get into zone 2, sweat my ass off, feel great from steady state cardio, lower impact, and my IT band is not bothered by it. Have slowly started getting back to running, but still supplement with the incline walking
Thanks for sharing!