IT Band Syndrome

I dealt/deal with it. Can take a long time to go away. You should probably take at least a month off and hit legs hard. You need to strengthen your butt. Squats, deadlifts, Romanian dead lifts, good mornings, hip thrust, any thing that targets the posterior chain.

In addition to that you need to work on hip flexibility. Squat down and put your elbows on the inside of your knees and push out. then kneel on the ground with one leg and streth your hips forward.

Before every run I do knee circles where I rub circles on top of my knees could be hocus pocus, but every time I don't do it my knees act up. I've been told its a kin to oiling up your knees. I also do leg swings which warm up the IT band.

Let me know if you have any more questions. I've tried all the little exercises you find when you google about it, but I think lifting, hip thrust and stretching are the best. If you got a flat arse, that's probably the problem.

Thanks. I figured I needed more time off but I was looking for a way around it lol. The week I just took almost drove me crazy