You can also browse all questions by category.
ascencion1
How do I recover from illiotibial syndrome?
I do stretching and I've been training pretty hard, so I think I got the itlb from overtraining. Do I just stopping running for awhile and just do some stretching or what kind of stretching should I be doing? I do icing also. I also take ibuprofen.
Asked by ascencion1 - 3 answers - 10 weeks 6 days ago
Core Stability Training - Save 33%
**NEW** Running Injuries - Save 33%
Training for Distance Running - Save 33%
Strength Training for Swimmers - Save 33%
Training for Master Athletes - Save 33%
Shoulder Injuries – Prevention and Treatment - Save 33%
Training for Sprinting - Save 33%
Training for Speed, Power and Strength - Save 33%
Training for Cyclists - Save 33%
Training for Rowing - Save 33%
Football Performance - Save 33%
Football Performance II - Save 33%
Achilles Tendinitis - Prevention and Treatment - Save 33%
Training for Triathlon - Save 33%
Knee Pain - Prevention and Treatment - Save 33%
Nutritional Supplements - Save 33%
Resistance Training - Save 33%
World Sports Science Training Workbook - Save 33%
Coaching Young Athletes - Save 33%
Sports Psychology - the will to win - Save 33%
Speed Training for all Sports - Save 33%
Training for Endurance - Save 33%
why_not_fandy
I have the same problem. See my post below: "cure for knee pain" If your pain is the same follow what I do-I am repeating the treatment I recieved from a PT clinic on my opposite knee. For now I would say rest, don't aggrevate. Cheers
Submitted 10 weeks 6 days ago by why_not_fandybertrun
Are you certain the problem is ITB? If so, the pain is usually lateral knee just below the level of your patella, at the ITB's insertion site. It'd be nice to have a picture to show but I'll try to describe the stretch that has worked for me. I dropped out of a marathon in '92 with severe knee pain, not knowing at all what the pain was from until I asked a x-country coach for a diagnosis. After descibing what had happened, he said, "OH, that's your IT band. Start stretching like this."
Stand perpendicularly and an arm's length away next to a wall or table or anything you can use to hold onto with the nearest hand. The leg being stretched is one nearest whatever. Bring the further away leg in front and past the one to be stretched and let it bear your weight. Keep the stretching leg straight while you squat a bit down on the weight bearing leg. Keep your upper torso vertical. I hope you can picture your lateral upper leg being stretched. It's more effective for the foot on the leg being stretched to be laying on its lateral side against the ground. You should feel being stretched your hip and lateral upper leg. I never feel stretching at my knee though that's where the pain was.
I jogged to warm up and did that stretch daily for about 2 weeks. I've been cured since. I do this stretch kinda regularly. If not done enough I may feel a bit of ITB tightness but then know what to do.
Submitted 10 weeks 6 days ago by bertrunjamezgt
First off, looks see if it's really your IT band. Are both your feet pointed outwards?
I know my IT bands are really tight, but after thinking about it the main problem is really in the ankle joint. Like what everybody said above, stick to stretching and try limiting your abducting movements and vigorous jogging.
Submitted 10 weeks 2 days ago by jamezgt