Iliotibial Band Syndrome (Knee)
Symptoms include pain/aching on the outer side of the knee. the IT-band becomes irritated from friction during flexion/extension.
Average recovery time: 120 days
Recorded Instances
| who | duration | ||
|---|---|---|---|
| Vector | -220 days | Began working up a tough running schedule without much of a work-up. Also was runnning on cross training shoes that were somewhat old. After having a tought running day, played very agressive Badminton game against a ranked player- lots of twisting, bending, abrupt movements, and in the same pair of shoes. I suspect the injury (whatever it was) was caused either by that game, or the abrupt running training, or both, in conjunction with using older cross-training shoes. I would recomme... | details |
| Mrs.Gally | -68 days | details | |
| roschi | 0 days | details | |
| marten | 2 days | details | |
| marten | 2 days | details | |
| Hobitas | 2 days | details | |
| Hobitas | 3 days | details | |
| Hobitas | 3 days | details | |
| dirtmonkey | 3 days | too much time going for the 1/2 marathon in early Jan. especially with all the hill work. Not ready for it at that time and too big a' step. stretching, anti-inflammatory, decrease mileage, only did easy runs for a period...no hills, speedwork. | details |
| AndyB | 3 days | Removing off injured list as managed interval session without any ill effects. Now just need to do preventative maintenance and hip strengthening exercises | details |
| veenstar | 3 days | details | |
| wiggles101 | 3 days | At this stage no reoccurence, must of been the old shoes. | details |
| casser | 3 days | A bit of stretching did it - have to be careful with stretching after runs on icy slippery surfaces to release tension in the muscles otherwise it turns into trouble. | details |
| Luca D. | 3 days | details | |
| austrianmike | 3 days | A couple of days rest and lots of stretching! | details |
| jennybengtsson | 3 days | Kände ingenting idag(12/6) när jag sprang, ska fortsätta och massera veckan ut (till jukola). | details |
| jotaigna | 4 days | soreness caused by stressed muscle, it went away by lots of stretching, strengthening exercises and caution. | details |
| Joel | 4 days | I think I've had it before it just seems to come and go sometimes : ) | details |
| 2 Dots | 4 days | details | |
| runforest | 4 days | deep massage. used rolling pin. Took glucosamine HCL rested 2 days Ran on water socks no issues. | details |
| Jeff18 | 5 days | Better stretching, warm up, less distance. Did some research on IT band stretching which really seemed to help. | details |
| Bomb | 5 days | details | |
| nickcooksey | 5 days | iced/roller/stretch + 2 days no activity went from superfeet to stock insoles in speedstars and started with new trailattacks | details |
| stig of the dump | 5 days | Rest, pushing to hard after the test run, and wet snow. | details |
| jwolff | 6 days | Did play infamous floorball and followed up with more adapt hungarian football the same evening. That was too much, but it still took a week before the damage was done. | details |
| sgb | 6 days | details | |
| Eliot | 7 days | details | |
| arms_jeff | 7 days | no running for a bit...new shoes...treadmill workout...flat ground | details |
| jwolff | 8 days | details | |
| Tom | 8 days | physio and ultrasound stretching and strengthening exercises. | details |
| mrevrgreen | 8 days | I think I am ok. I did some hills up and down today, and no IT band problem. I have continued stretching and will continue stretching. Caused by hard slamming downhill running. | details |
| Go Salamander | 8 days | Just one session of vinyasa flow yoga did the trick. I'll see if it's loose enough to handle another half marathon tomorrow. Yes, IT band not too sore, but I feel it a little bit. I'll call myself healed as of today, however. | details |
| KingTim | 9 days | Not sure whether it ever was ITB or tendonitis as Annabelle suggested. Still, a week's total rest, daily stretching (which I always do anyway), daily icing and massaging seemed to do the trick. | details |
| KingTim | 9 days | Suspect a knot in one of the quads just up from where the ITB passes the knee. Massaging with a frozen water bottle I could feel a lump in the muscle with a sharp pain when pressed. Ice for three nights, hard massaging for two of those nights (until the muscle hurt more from bruising than the original pain) and a week off running seemed to cure it. | details |
| JenniL | 9 days | Stretching, yoga, ART | details |
| cunderwood | 9 days | What worked for me is doing a exercise where you lock the knee of the injured leg and then raising your hip, using the thigh of your injured leg to lift it. And then I would stretch my legs after. | details |
| Fraser Ross | 10 days | I stopped doing any exercise for 5 days and when I came back it felt much better. I also used pens-aid and and ice on it as many times a day as I could. Also I will be getting some new orthodics to make sure this dosn't happen again. | details |
| roschi | 10 days | details | |
| CBL | 10 days | rolled the bejesus out of my ITB and I've done masses of core stuff over the last week. It all seems to have worked. | details |
| JoS | 10 days | Streching! | details |
| Phat | 11 days | details | |
| chino | 12 days | Foam roller/ ice 2-4X/ day. Days off from swimming and rd. running helped. INcreasing run mileage too much too soon, esp on steep trails, plus throwing in swimming did it, I think. | details |
| cmorse | 13 days | Looks likely ITBS is a symptom of new Lyme related inflammation and not a cause unto itself, so I'm going to call this recovered. | details |
| jhr888 | 13 days | Rested for 1 week. No running. Been doing only 5k maf runs. Knee felt better after 2nd run. Foam roller and stretching | details |
| sodakKid | 14 days | got lucky, it just went away | details |
| gogirlgo | 15 days | Give myself time to RECOVER after a 50 Km instead of just picking up where I left off. Back to core and glut strength too. | details |
| Teichmann | 15 days | Laufpause, weiche Untergründe für den Start, Kühlen und dehnen. mal sehen wie lange es hält... | details |
| Hobitas | 16 days | details | |
| runforest | 16 days | pain in itb is caused by tight glute and tensor fascia muscles pulling the itb causing it to rub against the bone when the knees are bent. Resting during a flu helped in full recovery. rest due to a flu has really helped healing ITB completely. Find the tight muscle spots and massage it 2 x a day until you feel some relief. | details |
| A.Child | 17 days | Me thinks it was the rocky downhill at west point. I just kinda took it easy. Googled stretches for it and did those before and after my workout. My school trainer recomended using a rolling pin along my leg to "massage" it. I dont know if it helped and i looked rediculous doing it but what the heck. Glad i am better. Oh! Magical Cure. 2 nights in a pop up trailer tent thingy sure does the trick! | details |
| Tane | 17 days | details | |
| lorrieq | 17 days | details | |
| Friday | 17 days | details | |
| Hawkeye | 18 days | details | |
| willgardner | 18 days | details | |
| Greig | 19 days | Stretching, rest and swapping to my neutral running shoes seems to have fixed the issue. | details |
| kjculberg | 20 days | This injury was most likely caused by running recklessly during Georgia. The best thing I could do to recover was to stay off of it and ice/Ibuprofen it away. Luckily this was only an inflammation issue, and not one of the problems normally associated with IT bands. If this was an injury caused by over training or poor running form then it would have taken much longer to recover. | details |
| jamacki | 21 days | Time off while in Florida, all paddling therfore all upper body. Need to start into the running again easy, with lots of stretching so it does not start up again. Too many km's in too short a time most likely the reason. That and not stretching before and after workouts | details |
| apope | 22 days | details | |
| o-pia | 22 days | Har ikkje kjent nåkka til knesmertan etter at æ la om treninga, så trur æ ska la vær å løpe i ei uka t, å så ska æ prøve mæ fræm... :) | details |
| cfosp1 | 23 days | Dr. Abraham diagnosed a pinched meniscus but no tear. Thought it was not too serious and indeed, it's mostly gone. Got some strengthening exercises for the knee. http://cfospruns.blogspot.com/2011/10/injury-woes.html | details |
| ifjones | 23 days | details | |
| Phanton | 24 days | details | |
| fredder | 25 days | causes: ramping up mileage too quickly for marathon; not enough hip/thigh exercises and stretching. cures: some, not lots, of rest; constant stretching and hip exercises, "rolling out" (foam wrapped on 1.5in. PVC pipe) hip and upper thigh perhaps surprisingly--minimal use of ice and anti-inflammatories, the theory being that inflammation (to a certain degree) is a valuable/natural repair process and that things such as advil can delay recovery. This idea was generally confirmed by surgeon ... | details |
| Climber1 | 27 days | details | |
| Hansel | 28 days | Fairly consistent stretching, but I think the think that helped the most was rolling it with a medicine ball and one of those physio roller things. Ouch, but good for it. | details |
| 007 | 28 days | details | |
| Hobitas | 29 days | details | |
| chino | 29 days | Massage at chiro helped. Racing 4 weeks in a row did it. Beware of increasing intensity too fast. | details |
| ken | 30 days | tightness. treated with ice, vit-i, ultrasound, massage, stretching. | details |
| BSwede | 31 days | Knee still hurts. I am embracing the Ibuprofen and ice as a way of life. Tired of seeing the "injured" thingy | details |
| axcxnj | 32 days | stopped running for 2 weeks. did short runs to the threshold after 2 weeks on soft ground. Knee has fully recovered to previous training regimin, but not race condition. normal training will resume now. Diet will increase in omega 3 fatty acids for anti inflammatory properties, and decrease foods that cause inflammation. hopefully this will be the end of this monster | details |
| The Elk | 32 days | details | |
| mrevrgreen | 33 days | Good PT and rest got this one better. I really like the tiger tail. It helped a lot as well. | details |
| Bob | 34 days | I'm calling it healed now b/c it hasn't bothered me in at least a week:) Cutting back on the training was the only thing that really helped - along with some deep tissue massage (oww), stretching more. | details |
| Nordic Moxie | 36 days | Cause - Went into training too fast and hard (picked up speed quickly and doing lots of races); had not been running for years due to back/neck/hip injuries incurred from auto accident. Progressed too quickly before body could strengthen. PT resolved it, in addition to some massage therapy sessions; daily exercises and stretching, and 5 minute pre-run warm up follow by 10-minute post-run cool down walk and lots of stretching. | details |
| SarahPope | 36 days | details | |
| cmpbllv | 37 days | Cause: stress/poor nutrition, sleep, hydration/electrolyte imbalance from 8 months with low calcium/not stretching/running on hard, uneven surfaces. Full leg routine with strap made a difference. Square pose did to begin with, but then put pressure on my knees that aggravated them. Likely a muscle imbalance - hip adductors are unhappy, as well as something in my glutes. | details |
| Vanessa 1 | 37 days | Stretching and rest up for a bit | details |
| Kims | 38 days | details | |
| kezza | 39 days | stretches and stuff | details |
| deMon | 39 days | Masseuse fixed my ITB, they rock!!!! Christchurch Therapeautic Massage are the business! | details |
| tnipen | 39 days | Stretching probably helps. Stopped running right away for two weeks. Did shorter runs with short breaks every 5 mins. | details |
| sodakKid | 39 days | 2 weeks no running. The pain only started to go away after about 8 or 9 days, then it subsided rather quickly. Started a small routine at the gym including legs & arms. Lots of stretching & core drills done at home. | details |
| FernWerm | 41 days | details | |
| markg | 43 days | Glute/ITB stretch made a huge, instantaneous difference - place ankle of injured leg above knee of other leg, and drop your butt like you're trying to sit in a chair. | details |
| run4theloveofit | 43 days | details | |
| Kims | 46 days | details | |
| forest grump | 47 days | details | |
| ken | 47 days | elliptical, stretching, foam roller, break from leg strength work which was contributing to tightness. | details |
| GeneO | 48 days | Refer to left knee injuring report | details |
| MCrone | 51 days | details | |
| Chasem | 54 days | Zero energy wand helped a ton. Running 5 in a row with no pain. 3+hours on trail and 9.5m on road. Think the worst is behind me. | details |
| Valencia | 57 days | After two days of hard work, not so much as a trace of IT band trouble. | details |
| kzemach | 59 days | Clearly started because I'd taken time off and then tried to run agro, especially since it was on base and the road sloped off to the left, so there's no surprise that it was my left knee that tweaked. Probably needed to take recovery a bit more slowly, and when working back into it, instead of lots of short runs every day, maybe short runs with 2-3 days of nothing (walking) in between. | details |
| hkleaf | 60 days | Probably caused by over-training. Consistently running on one side of the road is another. Tight hamstring and weak hip flexor may also have contributed to the injury. Treatment included REST, X-Train (Swim), and also physical therapy - strengthening exercises, stretches, massages, ultra-sound, ice, and electrical stimulations. | details |
| Rosco | 60 days | details | |
| andrewd | 60 days | rollerising | details |
| tnipen | 61 days | Physiotherapy. | details |
| Tane | 61 days | complete rest before gradually coming back to training | details |
| sOviak | 64 days | Balanced Strengthening exercises and thorough stretching is key to preventing injury. | details |
| jet | 64 days | details | |
| lazydave | 65 days | details | |
| JaxonRickel | 66 days | I don't really know... now it's just the knee in general. I'll make a new injury if (when :P) the IT band stuff pops up again | details |
| dolph | 67 days | Acupuncture treatments, stretching, warm baths | details |
| Russell | 68 days | Could be caused by running too much, too fast on hard, steep and uneven surfaces. I think mostly rest helped recovery. I also iced and started stretching almost daily. | details |
| Kip | 69 days | Was able to train myself out of the injury. once i started to do relevant stretches, it got better and i was able to run properly. | details |
| rmanley | 70 days | Foam roller, time off. | details |
| sgb | 71 days | details | |
| Joel | 71 days | Just the usual R&R. | details |
| -JL- | 71 days | details | |
| IanW | 72 days | Cause - too much cycling and not enough running over the summer, then 3 runs in a week... Recovery - rest, plenty stretching, not cycling hard/up hills | details |
| Chasem | 72 days | details | |
| randysmith | 72 days | lots of ice when possible and ibuprofin 2-3x day ten days | details |
| zafiris | 73 days | details | |
| mrs.nosnhoj | 73 days | details | |
| AlistairH | 74 days | details | |
| tnipen | 79 days | Caused probably by lack of stretching, combined with many long training runs. Got treatment at a physiotherapist: Ultrasound, electricity, heating, ice. Special strength exercises, stretching exercises. | details |
| loefaas | 79 days | Don't run in old/bad shoes. No cheating with stretching and strength training. | details |
| Carys | 79 days | Seat being too low on bike. | details |
| MikeW | 79 days | details | |
| mjd | 81 days | knee strengthening exercises helped, but also a lot of rest. | details |
| Sony | 82 days | details | |
| jonm | 84 days | Lots of strengthening work (single let sit to chair, glut actication (slowly), lunge with body swing, rotating on pelvic joint while leat forward and hoping to increase control. Also strecthing to deal with the fact Im a runner! | details |
| austrianmike | 86 days | Rest and stretch | details |
| RosieWatson | 86 days | Realised in the end my back was tight as well so that was why it wasnt loosening up very well! Once we realised that it was gone within a week. | details |
| A damP otter | 88 days | phsyio and lots of stretching massage not a bad thing ethier | details |
| GeneO | 88 days | Massaging TFL solved initial problems but connective tissue around both knees was damaged and took time to recover. Massaging this and VL helped too. | details |
| Tim F | 90 days | Yoga. It works! | details |
| retrac | 91 days | tissue massage/orthotics did nothing. started to run in five fingers and only experienced the pain once (3.5 hours in the mountains) since. | details |
| Henrik. | 91 days | Rest | details |
| Jacques Booysen | 92 days | Salomon Wings Trail shoes, muscle imbalance - overuse injury | details |
| Slynall | 92 days | details | |
| forest grump | 94 days | details | |
| sajmoen | 98 days | Är fortsatt skeptisk mot löpning på asfalt och många löppass i veckan, men jag kan helt klart löpa i skog. Stretching var lösningen. | details |
| Regina | 100 days | details | |
| mikeeyer | 101 days | details | |
| lazydave | 102 days | details | |
| Friday | 104 days | details | |
| sgb | 105 days | details | |
| rcro | 105 days | details | |
| vosvos | 108 days | details | |
| mat-d | 112 days | details | |
| A.Child | 114 days | Physical Therapy. Lots of stretches and strengthening stuff. Foam roller too. | details |
| Anna | 116 days | details | |
| Toblerone | 116 days | PT ends today. Did a lot of hip and glute strengthening exercises. Switched shoes. MTB helped keep legs strong. Should be good to go! | details |
| MBAR | 117 days | details | |
| 007 | 120 days | details | |
| Kip | 120 days | Feel it has recovered from its peak | details |
| Tane | 121 days | Running on off road heaps then going straight into road running again. | details |
| Quirkey | 123 days | Lots of rolling ITB (daily) on foam roller to ease discomfort. Very important to stretch and strengthen glute and glute medialis for recovery. Work on body form / allignment in the long run to help reduce recurrence and / or subsequential knee problems. | details |
| starfish | 128 days | Take at least one rest day every week. Stretch everyday, and get in multiple stretching some days, ice works great, and a few days of limping, not bending my knee helped too. Run shorter distances to build up strength, no long runs for awhile. | details |
| PatrickGarcia | 133 days | After 3 months of trying to run through it. 1.5 months off COMPLETELY fixed the problem. Knee not 100% but close. | details |
| forest grump | 137 days | details | |
| Sswede | 144 days | details | |
| autark | 161 days | Nothing seemed to help much - just very, very gradually improved. | details |
| vosvos | 176 days | details | |
| supersaint | 182 days | Physio's at Virgin Active gave me some exercises, mainly ITB, quad and glut stretching aned strengthening. Took a long time to heal, but think i'm finally over it after 6 months. | details |
| Shaya | 186 days | details | |
| richard_b | 205 days | Reverted to flexible orthorics, had myofascial release (acupuncture) in trigger points to ease band. Still occasional tightness but not painful any more. | details |
| Tane | 213 days | Cycling heaps then going back to running on flat road | details |
| Tullster | 286 days | details | |
| wants | 335 days | Lots of cross-training and strength-training and icing. | details |
| Free Willy | 402 days | It will always be there if I push too much too fast | details |
| Dean M | 444 days | My knee hurts when I squat on it however it gives me no discomfort whilst exercising or during my everyday activities. | details |
| tomslocombe | 450 days | Rest, physiotherapy, slow, sensible(ish) build up of distance/hills, many stretches, building quadraceps, changing running stride and most importantly getting orthotic inserts. Nothing to it. | details |
| Sarafina12 | 463 days | See Posterior tibalis tendonitis | details |
| Tom | 465 days | details | |
| Olly | 503 days | details | |
| Milo | 540 days | details | |
| khall | 584 days | The combination of orthotics and foam roller seems to have helped me work through it. A year of rest probably helped too, and less speed work. But having it not affect me at all during or after a marathon makes it 'resolved' in my book! | details |
| fell | 824 days | Physio, recovery training (lots of bike), ongoing stretching program, and cautious training. cause by overtraining (not enough rest and warming down) over a long period. Also probably due to constantly cramping my calves in waterpolo. | details |
| tstreet | 1267 days | details | |
| Niamh☀ | 1395 days | details | |
| Poppy | 1620 days | details | |
| Bomb | 1751 days | details | |
| Post | 3144 days | details | |
| JeremyNeale | 36+ days | details | |
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| StephHurry | 60+ days | details | |
| winkepp | 139+ days | details | |
| benjamin | 234+ days | details | |
| mklimek | 318+ days | details | |
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| Strand | 383+ days | details | |
| Beccs | 387+ days | details | |
| Chewbacca | 445+ days | details | |
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