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IT Band Issues
Posted on 4/13/26 at 6:44 pm
Posted on 4/13/26 at 6:44 pm
Used couch to 5k to train for the Louisiana Marathon 5k. During my training I had no issues, but I developed issues post-race back in January. It's been 3 months and I can't even run a mile without massive pain on the outside of my knee. I've tried NSAIDs for a week, stretching, foam rolling, haven't run in 2 months, and even started lifting again. Lots of squats, even clam shells to no avail.
Wanted to run the Tiger 10k, but 0 shot of that. Do you guys have any suggestions? Would a cortisol shot help? Am I missing something else that I could be doing?
Wanted to run the Tiger 10k, but 0 shot of that. Do you guys have any suggestions? Would a cortisol shot help? Am I missing something else that I could be doing?
6
Posted on 4/13/26 at 7:18 pm to BadatBourre
I had extreme pain after La marathon 2025 and fought it for several weeks. I went to physical therapy a they dry needled it with a stimulus and it released all the knots causing it. My whole leg was spasms while they did it.
I couldn’t run 30yd before and was running a mile a week after.
I couldn’t run 30yd before and was running a mile a week after.
Posted on 4/13/26 at 8:07 pm to BadatBourre
I had the same thing after a trail marathon last April, I hate it for you brother. I ignored advice on here for a few months then finally listened, these guys do know something.
Try PT, they will be able to help out too.
I did:
Banded clamshells, monster walks, banded lateral walks, banded glute bridges, hip and lower body mobility/ stretching. I didn't notice any relief until I got my glutes and hamstrings stronger and stretched.
I had to quit running for about 6-8 weeks and do those routines minimum 4 times a week. My biggest advice is do not run through the pain man, I did and it dragged recovery time out and I missed a ton of fun events last year because of my hard headed-ness.
Best of luck and hope you have a quick recovery, not being able to run is the hardest part of it all.
Try PT, they will be able to help out too.
I did:
Banded clamshells, monster walks, banded lateral walks, banded glute bridges, hip and lower body mobility/ stretching. I didn't notice any relief until I got my glutes and hamstrings stronger and stretched.
I had to quit running for about 6-8 weeks and do those routines minimum 4 times a week. My biggest advice is do not run through the pain man, I did and it dragged recovery time out and I missed a ton of fun events last year because of my hard headed-ness.
Best of luck and hope you have a quick recovery, not being able to run is the hardest part of it all.
Posted on 4/13/26 at 10:19 pm to BadatBourre
Stretching and foam rolling are a waste of time. Go to a PT and get your glutes needled and start on exercises to strengthen your glutes.
Posted on 4/15/26 at 12:20 pm to BadatBourre
Call the Stride Shop they have helped me in BR.
Posted on 4/15/26 at 12:50 pm to BadatBourre
I had IT band issues on my right knee and the pain was bad. I eventually got better by not running for two months, maybe more, while doing the exercises and stretches that were mentioned earlier. Fast forward about 6 months and I had the same issue, not as bad, with the other knee. I hardly focused on my “good leg” when I had my first issue. What a dumbass!
My last race was in early January and I was finally ready to try out the knees a couple of weekends ago and did 10K with no issues. Now I have to build the distance back up.
My last race was in early January and I was finally ready to try out the knees a couple of weekends ago and did 10K with no issues. Now I have to build the distance back up.
Posted on 4/15/26 at 1:00 pm to BadatBourre
I've had that issue. The only thing that worked for me was using an IT band strap while running. It's usually only ever an issue for me when I'm getting over 10k distances consistently.
Posted on 4/15/26 at 2:06 pm to BottomlandBrew
It could be your back or hip. I was having IT problems and the PA said it was my hip from some diagnostic stuff he did. He gave me a shot in my hip that caused it to go away.
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