Do you have pain in your upper leg, between your hip and knee? If you experience this pain, you may have a common condition amongst runners called Iliotibial (IT) Band Syndrome. It can be very painful and uncomfortable, making it hard to train. The pain is caused by repeated rubbing of the IT band against the outside of the knee bone. Continuous rubbing causes tightness and inflammation in the IT band, resulting in pain from the hip to the knee.
Helpful Tips To Reduce Symptoms
- Check your shoes to make sure they are not broken down. If you don’t remember when you bought them, it is time for a new pair of shoes. A general rule is to change your shoes every 400 miles.
- Place an ice pack on the injured area for 20 minutes, 2 to 3 times per day, to help reduce any inflammation or swelling.
- Ice massage. Freeze water in a paper cup and peel away the top of the cup to expose the ice.
- Massage over the injured area for 5 to 10 minutes, 2 to 3 times per day.
- Run on different surfaces to help reduce inflammation.
- IT band foam roll. It’s important to do this stretch after you run.
- Lie on your side with the foam roll placed just below your thigh of the injured leg. Place the foot of the uninjured side on the ground in front of the straight leg.
- Gently roll along foam roll between your hip and just above your knee. Control pressure as tolerated.
- Repeat 8 times, once per day.
- Everyone recovers from an injury at a different rate. Once you can fully straighten and bend your knee without pain and walk and jog straight without a limp or pain, you can increase your running as tolerated.
Click here for helpful tips to reduce IT band syndrome including a video on foam rolling exercises that can help minimize the pain and tightness. If you are experiencing symptoms of IT Band Syndrome, visit Prevea’s free injury consult table at the Prevea Training Runs to have a medical expert evaluate your symptoms and provide treatment options.