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: 133 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 | |
| Duncan | 1 days | details | |
| Flakey | 1 days | details | |
| Hobitas | 2 days | details | |
| Hadron Collider | 2 days | details | |
| nmulder | 3 days | I caught this one early and I think it helped to get things back in order quickly. I only missed about 4 days of training. Good idea to bail the 2nd day of Amatola, I would have got horibbly injured. Physio seems to have helped a lot again. | 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). 20/6 Känner igen idag under styrketräning, men framsida lår fick jobba mycket idag också. | details |
| susan | 3 days | Oh it wasn’t BARF session, it was 4 runs in 2 days the weekend prior. Duh. Not running through pain, and trigger point on TFL & glute max. Did NOT foam roll ITB. | 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 |
| Kevin | 5 days | details | |
| bensmith | 5 days | Seems like it was just a niggle this time. Was fine after a few days rest. | details |
| piero | 5 days | Stretching and black roll massages. | details |
| Max M | 5 days | Rolling and strengthening | 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 |
| Eliot | 7 days | details | |
| arms_jeff | 7 days | no running for a bit...new shoes...treadmill workout...flat ground | details |
| AndrewM | 7 days | 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 |
| GoSalamander | 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 |
| andrew_elwood | 8 days | Rest and easy S&C. | 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 |
| c.underwood | 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 |
| chelsealuttrall | 9 days | Raising seat a smidge and stretching seemed to help (and of course rest). But, I need to continue to stretch...it's to the point where it gets tight and causes problems, so I need to back it off again. | details |
| Nopsukka | 9 days | Laitoin kinesioteipin, venyttelin, kävin hierojalla, laitoin akupunktiota x2. Oli kipeä siis kunnolla pari päivää, tietyissä liikkeissä vajaan viikon. Nyt ei enää kipuja, mutta varon kyllä enkä juokse. | details |
| LMolloy | 9 days | Keep doing strength training! | 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 |
| confused | 10 days | details | |
| BenSquire | 10 days | ITB strengtheners are a must | details |
| Faceplant | 10 days | Needed time and some glute strengthening. | details |
| Phat | 11 days | details | |
| majaporle | 11 days | Stretching på en handduk, voltaren och kylbehandling. det var vad som behövdes. Synd att jag inte fick reda på detta tidigare så hade jag kunnat springa sweish league också...men snabb läkning får jag ändå säga! | 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 |
| o'man | 12 days | After lots of accupuncture and elbows in the butt, the osteo has loosened up the TFL which was pulling on the ITB which was causing the knee to shout loudly | details |
| TortoiseTam | 12 days | details | |
| Borat | 12 days | foam roll, stretches pre-run and glute-activating exercises | 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 |
| Hapardi | 13 days | details | |
| sodakKid | 14 days | got lucky, it just went away | details |
| Beacon | 14 days | 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 |
| tbl | 15 days | Foamroller på TFL och bak/framsida lår, mycket stretch. | 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 | |
| miclaraia | 17 days | Stretching, strengthening, and foam rolling. | details |
| Hawkeye | 18 days | details | |
| daedalus | 18 days | Did lots of exercises for it | details |
| Faceplant | 18 days | Rolling and a few days of rest thanks to a cold. | details |
| jennybengtsson | 19 days | Behandling 1 feb: Tvärfriktioner och nål. Kände lite på intervallerna den dagen, men efter det ingenting. Ska nu få behandling 1 ggr/vecka i 5 veckor. | details |
| Scotta | 20 days | Rice and rolling, easy biking | 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 |
| gaffelman | 21 days | details | |
| Flakey | 21 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 |
| silvermanb | 22 days | continued stretching/ PT seems to help, still occasional pain but nothing too bad | 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 |
| Phanton | 24 days | details | |
| PngtsTzks | 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 |
| Egil Morast | 26 days | details | |
| Climber1 | 27 days | details | |
| Duncan | 27 days | details | |
| Purko | 27 days | Caught it early; massively reduced mileage, did all the physio stuff | details |
| caitlinirving | 27 days | visited physio who said just run with the pain and manage it. lots of stretching, rolling, strengthening and heating. | details |
| Brucewithamap | 27 days | Stretches. Unfortunately while out Orienteering and running down a hill I tore a meniscus on the same knee | details |
| 007 | 28 days | details | |
| nmulder | 29 days | Eventually went to Doc (chiropractor) who put my sacro-illeal joint back in place. There was a 1/2 cm discrepancy that was putting extra stretch on my right. Miracle cure. | 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 |
| TortoiseTam | 30 days | details | |
| Heather O | 30 days | Rest, massage, slower running without aggravation, stretching and exercises to strengthen glutes etc. | details |
| ajriley | 31 days | 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 |
| mrevrgreen | 33 days | Good PT and rest got this one better. I really like the tiger tail. It helped a lot as well. | details |
| Mini Forklift | 33 days | details | |
| Mark3 | 33 days | Did lots of hip flexor exercises and hip strengthening stuff; seemed to work! | 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 |
| Sarah | 36 days | details | |
| Hoog94 | 36 days | details | |
| mdryak | 36 days | details | |
| Vanessa 1 | 37 days | Stretching and rest up for a bit | details |
| Kims | 38 days | details | |
| loobey | 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 |
| 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 | |
| tbl | 41 days | Orsak: Mycket löpning och hårt underlag Återhämtning: Stretching, orientering mjukt underlag | details |
| Mark3 | 42 days | Hip strengthening exercises with theraband seem to have worked along with stretches to lengthen hip flexors. Resigned myself to doing these every day forever. | details |
| ken | 42 days | maybe stretching and foam roller, as well as just taking it easy. | 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 | |
| fluceluce | 43 days | details | |
| silvermanb | 43 days | PT plan worked out, reduction in pain to the point where I dont notice it. will continue with PT exercises. | details |
| undy | 43 days | Some rest, stop running, especially day after a long ride. Ibuprofen very effective at symptomatic relief. | details |
| jpdiasfernandes | 43 days | One week full rest. 2nd week started cross trainig with road bike. 3rd tried to run still there was a lot of inflamation. 4th running again? Pain. 5th running again? Pain i guess i have to go slower and endure it. I think i could've run earlier if i went slower and accepted that it had to hurt for the first couple of days. | details |
| tbl | 43 days | Lite ändrat löpsteg, flytta ut V ben och landa mer under foten inte på "mittlinjen". Styrka för utsida ben, knän och höft. Stretch och massagepistol. Succesiv ökning av löpning och mycket cykel. | details |
| awentz | 44 days | Lesson learned, don't jump into long races when not ready. Deciding to do a 50 mile race by a coin flip the night before, was not a great decision. Next time, need to train for months. Also, need to up the strengthening and stretching. | details |
| the_ryno_grove | 44 days | details | |
| ben.mangan | 45 days | Just about recovered. Been back to running 40km the last week and feels all good. I think it was as much inflammation due to stress from work as it was from the injury itself | details |
| Kims | 46 days | details | |
| andrew_elwood | 46 days | S&C, rest, being sensible about it. | details |
| ken | 47 days | elliptical, stretching, foam roller, break from leg strength work which was contributing to tightness. | details |
| Miller Time | 47 days | details | |
| genebeveridge | 48 days | Refer to left knee injuring report | details |
| fp | 48 days | details | |
| Leon | 50 days | details | |
| tbl | 50 days | Stel yttre/framsida lår + stela/skärande punkter runt höft/rumpa. Massage & stretch. | 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 |
| Hoog94 | 54 days | Still on only running every other day but no pain for the last few weeks. Will keep building up the distance until I can start to do some faster bits. Physio thinks it was caused by my being out for 6months (2 of which were spent lying on the sofa not being able to move) due to a still undiagnosed stomach problem. | details |
| Ari-o | 55 days | details | |
| TheFlan | 56 days | S&S | details |
| undy | 56 days | Roller exercise daily, back right off when it hurts, minimise cycling. | 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 | |
| Tane | 61 days | complete rest before gradually coming back to training | details |
| caitlinirving | 61 days | details | |
| sOviak | 64 days | Balanced Strengthening exercises and thorough stretching is key to preventing injury. | details |
| jet | 64 days | details | |
| lazydave | 65 days | details | |
| AndrewM | 65 days | I have been and will continue to work on strengthening and stretching my glutes as well as my hips and other muscles in that area. Next time I am injured I will work on balancing working on my cardio and strength as opposed to this time where I mostly worked my muscles. | 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 |
| Mark3 | 67 days | Caused either by (1) 28k, 5k AC parkrun, 2k, 10k = 45k in one day, or (2) Duathlon: 2k run, 15k bike, 2k run the day after Theraband exercises have seemed to work the best. Still feels a bit odd. | 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 |
| Rich | 68 days | Weak Glute Med was the issue not helped by my slight tendency to overpronate. Initially brought on after being out over 2 weeks ill and then doing too much orienteering too soon before the illness has fully passed. After battling for weeks with the injury it cleared up in a few days after wearing mild arch support and doing a single leg squat exercise that isolated my glute. | details |
| Nathan | 68 days | details | |
| jmnipen | 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 |
| Joel | 71 days | Just the usual R&R. | details |
| -JL- | 71 days | details | |
| StephHurry | 71 days | details | |
| therunningpaige | 71 days | I think taking time off helped as well as being patient. Finding other activities like skiing definitely helped mentally with the setback. I still need to work on my hip and glute mobility. | 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 |
| Tajda | 72 days | Očitno je fizioterapija pomagala, zdej pa bolj na izi in ga okrepit. | details |
| wildwood | 72 days | details | |
| Bridge | 72 days | Took time off, focused on rehab and sleep, and worked on decreasing stress | details |
| zafirisSOLOBARS | 73 days | details | |
| mrs.nosnhoj | 73 days | details | |
| AlistairH | 74 days | details | |
| Renntier | 75 days | Stretching. Vorsicht bei Skating. Nicht zu grosse Umfänge anfangs Winter | details |
| BigAl | 75 days | details | |
| Katashunis | 76 days | details | |
| BigWillyStyle | 77 days | Stretch, dummy | details |
| loefaas | 79 days | Don't run in old/bad shoes. No cheating with stretching and strength training. | details |
| MikeW | 79 days | details | |
| mjd | 81 days | knee strengthening exercises helped, but also a lot of rest. | details |
| Sony | 82 days | details | |
| jennyr | 83 days | Caused by returning to running after time out and not having enough strength. S+C + rest/swimming. Recovery not helped by illness/lack of sleep alongside. Not sure it's fully healed but doubt it will be a limiting factor any more. | 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 |
| Desmond | 85 days | 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 |
| genebeveridge | 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 |
| joch55 | 88 days | Resting due to the ankle sprain has (hopefully) resolved the ITBS. | details |
| RosieWatson | 89 days | Basically, my brain is lying to me! Because of last time with it being a big injury that put me out for months, the threshhold of the nerve endings etc have been lowered so they send messages to my brain at the slightest thing. Then my brain picks it up even quicker than before, remembers the injury as 'really bad' like last time, and sends out huge pain messages even though actually there's nothing wrong. Running style good, only a tiny bit of tightness in my back soo... all good. :) Learnt ... | details |
| mdryak | 89 days | 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 |
| Flakey | 91 days | details | |
| Jacques Booysen | 92 days | Salomon Wings Trail shoes, muscle imbalance - overuse injury | details |
| Slynall | 92 days | details | |
| HannesS | 96 days | Daglig stretchning och total löpvila har hjälpt bäst. Upptrappning av löpning från några minuters löp/gång intervaller till ca en timme löpning i sträck (i skog). Detta under några veckors tid. OBS! viktigt att ingen smärta hinner smyga sig på under löpningen! Efter 5 dagar orientering i sträck utan smärta under italienresan vågar jag förklara mig skadefri. En viss försiktighet bör ändå vidtas ännu. | details |
| KFish | 97 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 |
| Bridge | 98 days | High mileage | details |
| Regina | 100 days | details | |
| mikeeyer | 101 days | details | |
| CalumK | 101 days | Took a lot of time this one and hope its now gone, Glute strengthening set every day for a couple of months and will continue that anyway. Orthotics helped I think, either that or it was just time. | details |
| lazydave | 102 days | details | |
| Danny Riley | 103 days | Stretches, hip strengthening, and moderation in running. | details |
| Friday | 104 days | details | |
| bensmith | 104 days | Don't run 50 milers on pavement. Take time to recover; build it up again slowly. | details |
| andrew_elwood | 104 days | Legs S&C exercises given by physio as well as 50m sprints to improve the loading of my ITB and strengthen it over time. | details |
| rcro | 105 days | details | |
| mps | 106 days | Probably caused by injuring L shin and working too much on the bike meaning overcompensating plus extra tightness blew R ITB. I tried pretty much everything for recovery. In the end a lot of glute strengthening and some massage helped. When everything was back to full strength a couple of weeks of daily ITB stretching seemed to work. On the other hand, it could just be the passage of time. | details |
| vosvos | 108 days | details | |
| runner_pucci | 109 days | details | |
| loobey | 110 days | details | |
| sambHCF | 111 days | Seems to have resolved through decreased load, less speed downhill and improved hip flexibility | details |
| mat-d | 112 days | details | |
| Flakey | 113 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 | |
| mikeeyer | 118 days | stretching gluten and hamstrings seemed to help | details |
| 007 | 120 days | details | |
| jmnipen | 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 |
| MSoutham | 121 days | After an xray at Yale with no sign of cartilage or bone damage, I'm convinced this is actually a soft tissue injury from a gokart accident in 1992. If I keep my knee angle slight while running, the pain appears to be minimized. Update 6-4-16 I'm told this is a common IT Band injury caused by the ligament rubbing against bone. | details |
| Animal-O | 123 days | still doing hip and glut exercises for this, but it has cleared up for now. :) | 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 |
| Galloway | 130 days | 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 |
| Julli | 136 days | Cause: achilles tendonitis / skiing. Fix: Exercises that strengthen the lateral thigh about 3 times a week, avoid running, use of a foam roller and stretching. | details |
| Nick | 148 days | unsure of the specific date/ time when recoved. stretch- and more stretch | details |
| kaimihata | 152 days | details | |
| ponlin98 | 153 days | details | |
| autark | 161 days | Nothing seemed to help much - just very, very gradually improved. | details |
| itsmartin | 164 days | I am convinced this was exacerbated by my Hoka shoes. They collapse more to the inside than any other shoes I have so most likely they are not good for long runs. Ironic that. After being able to run stairs in the AM and then the Fleet Feet run in the PM two weeks in a row I am calling this 'healed'. It's not literally 100% healed but it's 70% and I am well on my way to a full recovery. Turns out it was not the actual IT band, rather it was some tissue _under_ the IT band that got irrit... | details |
| Calmy | 164 days | details | |
| fp | 173 days | details | |
| ChristianeT | 175 days | details | |
| vosvos | 176 days | details | |
| Strand | 181 days | details | |
| Shaya | 186 days | details | |
| mpembery | 200 days | I think it is over now. Lots of rest, stretching, cycling, walking. Taking it easy though as don't want to reinjure it so doing strength and conditioning every day | 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 | |
| Lori | 302 days | details | |
| riley | 326 days | details | |
| wants | 335 days | Lots of cross-training and strength-training and icing. | details |
| broccolisa | 362 days | Resolved by changing to more stable shoes to address mild overpronation. Sudden resolution in June 2019 after nearly an entire year of ongoing issues despite many hours spent on rehab/rolling/stretching/strengthening. I finally stopped all of that out of disappointment that it hadn't seemed to help. A few months later, lo and behold the ITB issues stopped. The only thing I can think that could be the reason for resolution was finally changing to more stable shoes (New Balance QOM) instead... | details |
| Wildsky | 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 | |
| Duncan | 477 days | details | |
| Olly | 503 days | details | |
| Ari-o | 504 days | A slow month in the summer and it went away for two months, then flared up again during Pisgah. Another slow month and I was good to go for the Highlander, and it hasn't been back since. | 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 |
| tomasbal | 587 days | Dvi dienos be bėgimo ir paskui treniruotė salėje. Man toks jausmas kad skausmas nuo neteisingos padėties tiek dirbant tiek namuose. | details |
| AliS | 599 days | I just want this off my log.... | details |
| mikeeyer | 671 days | details | |
| arvidaron | 801 days | 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 |
| Poppy | 997 days | details | |
| Poppy | 1036 days | details | |
| tstreet | 1267 days | details | |
| Niamh☀ | 1395 days | details | |
| Poppy | 1620 days | details | |
| Bomb | 1751 days | details | |
| rcro | 1806 days | details | |
| addison | 2718 days | details | |
| Post | 3144 days | details | |
| Attackpointtom | 124+ days | details | |
| lena.baath | 182+ days | details | |
| BpACKer | 419+ days | details | |
| JoshuaDudley | 421+ days | details | |
| Klaas | 571+ days | details | |
| olssonella | 1358+ days | details | |
| AlexanderS | 2018+ days | details | |
| Larryj | 2381+ days | details | |
| Sisell | 2459+ days | details | |
| O-ing | 2833+ days | details | |
| Meli | 2837+ days | details | |
| bethh | 3257+ days | details | |
| Kgroop | 3302+ days | details | |
| brokenanklekit | 3473+ days | details | |
| NiklasSander | 3545+ days | details | |
| Bogdana | 3564+ days | details | |
| JeremyN | 3709+ days | details | |
| O9Man | 3745+ days | details | |
| JeremyN | 3792+ days | details | |
| vijurks | 3802+ days | details | |
| benjamin | 3990+ days | details | |
| mklimek | 4074+ days | details | |
| Beccs | 4143+ days | details | |
| Chewbacca | 4201+ days | details | |
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| Helmos | 4276+ days | details | |
| russport | 4290+ days | details | |
| HBC | 4414+ days | details | |
| NBK2007 | 4490+ days | details | |
| jankoc | 4506+ days | details | |
| mrnick1984 | 4598+ days | details | |
| canary | 4600+ days | details | |
| ClaireThompson | 4634+ days | details | |
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| wisel | 4686+ days | details | |
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| Pir | 5082+ days | details | |
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| ActiveGEJ | 5504+ days | details | |
| jankoc | 5725+ days | details | |
| Lon907 | 5731+ days | details | |
| SteinDawg | 6260+ days | details | |
| kendal | 7176+ days | details | |
| J | 7513+ days | details |