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kheff1
Question:
How can i strengthen my IT band?
I have just recently taken up running and seemed to be making good, steady progress until i started to push myself, then i developed a very serious pain which lasted several days in my left knee. I have been told this is my IT band and that the problem is quite common, unfortunately nobody i've spoken to seems to know how to fix this problem other than just to rest. (this is very frustrating as i was hoping to compete in a half marathon in the next few months, please help!!!)
Asked by kheff1 - 2 answers - 14 weeks 4 days ago
anne28
Is the pain on the lateral (outside) of the knee? If so, you may want to stretch and relax the IT Band rather than strengthen those surrounding muscles. I highly recommend foam rolling the area. If you don't know what this is... a foam roller is a round, hard piece of foam that you use to release muscle tension in certain muscles... called myofascial release. It gives a similar end result to treating the area with massage. Look into it if you haven't already.
Good luck.
Submitted 14 weeks 3 days ago by anne28ptlifeguard
Runners have complained about pain in the outside of the knee many a time. The reason could be, as the post above states, just a tightening of the conective tissues over the iliotibial band, there could be an inflammation around the knee if you have been pushing the mileage or pace, a situation up at the hip (problems in the hip will refer to the knee), or you could be looking at a weakness in the buttocks (the gluts help stabilize the hips and balance the stress the side of your leg takes). As a physical therapist, I suggest heading into your local clinic and letting them evaluate your situation. Nipping this early will get you out and running sooner. If possible, look for a sports professional with active release technique certificaiton (A.R.T.). It is a deeper tissue work, much more functional and sports specific than a sports massage. Having a specialist in A.R.T. in your corner will be a great asset. Best of luck!
Submitted 14 weeks 2 days ago by ptlifeguard