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IT Band
Posted on 4/13/25 at 11:00 pm
Posted on 4/13/25 at 11:00 pm
Guys, any tips for IT band issues while running? I'm a large guy, 6'3" 265 lbs, who is running with a partially torn MCL/PCL, but I can't get further than 2 miles on a run until IT band flares up. I've tried stretching and rolling it out to no avail.
5
Posted on 4/13/25 at 11:10 pm to BadatBourre
Lose 60lbs and I bet your IT band feels better…..
Or waste time and money on bullshite supplements and accessories and stay overweight and your IT band will still hurt
Or waste time and money on bullshite supplements and accessories and stay overweight and your IT band will still hurt
Posted on 4/14/25 at 6:21 am to BadatBourre
In addition to stretching and rolling, hip strength exercises and an IT band strap in the meantime. My left IT band plagued me for years until I started working on strengthening my hips.
Posted on 4/14/25 at 6:41 am to BadatBourre
Most IT band issues is from tight TFL and weak glutes. Hip hikes and couch stretch are what helped me. Also using the hip adductor/abductor machine when doing legs helped too.
YouTube the couch stretch ready state and you'll find a few great videos on scaling into it. I still have IT band issues but doing all these things make it to where I can deal with it as more of an annoyance than pain.
YouTube the couch stretch ready state and you'll find a few great videos on scaling into it. I still have IT band issues but doing all these things make it to where I can deal with it as more of an annoyance than pain.
Posted on 4/14/25 at 10:00 am to BadatBourre
Take this as anecdotal and not neccesarily backed by anything substantial:
When I first began running about 10 years ago, I had significant ITB issues that began within a few months after I started running. I tried rest, ice, topical meds ect. Nothing worked. In researching, I came across an article that said many ITB issues stem from poor running form - mostly heel striking or hip-sway. I studied a few videos and started adding some drills to correct my running form. Soon, my ITB pain went away and now I haven't dealt with that anymore in 10 years.
i've completed 4 x 100 mile races now along with many 50 mile and 50k races and i'm usually between 2000-2500 miles total per year.
As I said earlier, this is anecdotal, but may be worth looking into.
When I first began running about 10 years ago, I had significant ITB issues that began within a few months after I started running. I tried rest, ice, topical meds ect. Nothing worked. In researching, I came across an article that said many ITB issues stem from poor running form - mostly heel striking or hip-sway. I studied a few videos and started adding some drills to correct my running form. Soon, my ITB pain went away and now I haven't dealt with that anymore in 10 years.
i've completed 4 x 100 mile races now along with many 50 mile and 50k races and i'm usually between 2000-2500 miles total per year.
As I said earlier, this is anecdotal, but may be worth looking into.
Posted on 4/15/25 at 4:13 am to Mingo Was His NameO
quote:
stay overweight and your IT band will still hurt
Coming soon….dear H/F why do my knees hurt while running? People hate on mingo, but in this case, he is spot on.
This post was edited on 4/15/25 at 5:39 am
Posted on 4/15/25 at 3:21 pm to bamaguy17
You would think Mingo would be intelligent enough to realize that weight loss may be the reason for running. But ya know, his ego gets in the way before he just calls people fat.
Posted on 4/15/25 at 5:13 pm to BadatBourre
Running won’t make you lose weight. And it’s too much stress in your body right now. Eat less, walk more, strengthen your hips and core.
Posted on 4/15/25 at 10:47 pm to BadatBourre
I had this issue a year or so ago before running my first marathon and my PT had me doing clamshells, hip adduction leg raises, lunges, iso split holds... Pretty everything targeting the hip and glutes all the way to the knee to make the leg stronger. When you get to a certain point, start lifting heavier to make the muscles in that area stronger to deal with increasing mileage
Posted on 4/16/25 at 7:51 pm to moderate one
I'm surprised glutes is the answer. I squat 300+ pretty regularly. I'll be honest, I was hoping the answer would be more or less "Of course your IT band hurts when you have a torn MCL/PCL" because I've been stretching and limiting my mileage for over a month with 0 improvements.
Posted on 4/18/25 at 5:06 am to BadatBourre
Yeah I see that you were stretching and foam rolling, and I did the same before going to a PT and it was doing nothing for me. I had this weird burning sensation going down the side of one leg. I'm sure having an injury could have something to do with it but try strengthening with simple exercises like the airplane method with one leg down and opening up the body on opposite side. Plus, those hip adduction moves where you lie down on one side and lift your leg up and down to make those outer leg/hip muscles stronger. I'm not a PT, actually I'm a pharmacist, but I've been training for a few years with different injuries during marathon training but it band issues, I haven't had so far this season or last year of training after doing those movements plus everything in between after going to a PT specializing in performance sports in the Dfw area. Lots of lunges, airplane openings for the glutes, Copenhagen planks, resistance leg lifts for knees plus deadlifts, RDLs (single leg especially) for hamstrings, backwards walking on treadmill, and plyometrics to help gain speed. Oh, and not adding too much mileage every week. She's really good to follow on Instagram PT.lis.dpt
Plus, this one PT.gabygo
Oh and I forgot the most dreaded exercise of them all, Bulgarian split squats ??
Plus, this one PT.gabygo
Oh and I forgot the most dreaded exercise of them all, Bulgarian split squats ??
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