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IT band pain after marathon how long to rest it
Posted on 1/24/25 at 5:20 pm
Posted on 1/24/25 at 5:20 pm
Ran my first marathon Sunday, no pain during the race and finished at my anticipated pace 10:20ish and never had to walk. Got home and did an ice plunge for 6min at 45deg and the next day legs were tight and some it band pain when getting out of a chair or climbing stairs.
Tried to run a mile yesterday and ended up run walking a half mile due to the pain. Tried again today just hoping it would get better and maybe I could get .6miles but it hurt right off the bat.
Anyone with with personal experience? How screwed am I? Google is all over the place from one week off should be good to 2mts off and some people saying there’s is tender to touch and swollen mine is not.
Never had pain before and longest run leading up to race was 19m and had some 35-40mile weeks in my training schedule.
Tried to run a mile yesterday and ended up run walking a half mile due to the pain. Tried again today just hoping it would get better and maybe I could get .6miles but it hurt right off the bat.
Anyone with with personal experience? How screwed am I? Google is all over the place from one week off should be good to 2mts off and some people saying there’s is tender to touch and swollen mine is not.
Never had pain before and longest run leading up to race was 19m and had some 35-40mile weeks in my training schedule.
4
Posted on 1/24/25 at 7:54 pm to Ol boy
Just let it rest my dude. At least give it a couple days and then play it from there.
I strained my it band hauling dirt in a wheelbarrow. Couldn’t bend my knee the next day. Took a few days, but no lingering issues once it felt normal
I strained my it band hauling dirt in a wheelbarrow. Couldn’t bend my knee the next day. Took a few days, but no lingering issues once it felt normal
Posted on 1/24/25 at 9:01 pm to SaintTiger80
quote:
Couldn’t bend my knee the next day.
Probably not your IT band that you injured. Usually IT band pain occurs with knee extension (i.e. fully extending that knee while stepping up a step).
quote:
Just let it rest my dude. At least give it a couple days and then play it from there.
You are right with this. Give it a week. Most likely from your first marathon, that lateral quad (vastus lateralis) is inflamed and swollen, which is pushing up on your IT band causing pain. Not too mention tightness in the IT band itself cause by overworked muscles of the TFL and Glutes.
Give it a week. During that week I would say do some mild stretching. The TFL isn't really capable of being stretched in most people, so hit that with some myofascial release.
Hope that helps.
Posted on 1/24/25 at 9:07 pm to Ol boy
Almost exactly two months for me.
Posted on 1/24/25 at 9:17 pm to PrezCock
quote:
Most likely from your first marathon, that lateral quad (vastus lateralis) is inflamed and swollen, which is pushing up on your IT band causing pain. Not too mention tightness in the IT band itself cause by overworked muscles of the TFL and Glutes.
Yeah quads were toast. Leg muscles are close to being normal as far as soreness. I YouTube some it band stretches and that’s what they all pointed to was rolling the thigh muscles, and that the tightness from the muscle is what causes the tightness in the band.
Gonna keep rolling it and take it slow maybe try another run midweek next week.
Posted on 1/24/25 at 10:09 pm to Ol boy
Make sure you’re rolling the ligaments not just the quads and hamstrings. Using a roller there is some of the most painful shite I could do to myself. Interior and exterior thigh. ?? not running, but a shitload of deadlifts.
Posted on 1/25/25 at 12:59 am to Ol boy
Congrats on your race! Rest it, hit the bike or fo some Yu off for mobility.
Posted on 1/25/25 at 8:39 am to Ol boy
My IT band gave me fits during my marathon training. A roller would help me in recovery between runs. I also ran with an IT band strap on one leg that helped a ton.
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