Skip to main content
Question
Pain
Asked a question last year

Chronic IT Band Pain- Anyone Else?

Where am I?

In Upgraid you can ask and answer questions and share your experience with others!

The root cause of most IT issues are weak glutes and weak hips; How much time do you spend on those 2 things?

Have you gone to a physical therapists and received an evaluation? I would try and get a recommendation from another runner for a good running friendly PT and give that a shot.

The Mindbody Prescription by John Sarno. (serious) Saved my life. Change your relationship to the pain and you'll be running pain free in no time.

I've recently had ITBS for a few months and have just started running again after doing 3 to 5 day a week strength training on my glutes and hips. I hate it, but its allowed me to run again. So I keep doing the strength training for fear of not being able to run

Have had IT band pain off and on for the last 4 years. I wanted to eliminate the issue once and for all this year, so I ended up seeing a PT and was assigned glute and hip strengthening exercises to focus on (clamshells, glute bridges, etc). I do them twice a day, hard to stick to the habit but I want to get back to running badly. Have stuck with them for 2 weeks and I'm getting stronger bit by bit. It does get better!

Roll out. Every day. Don't skip!

Glute strengthening is really what made the difference for me. I used Jeff Cavaliere’s YouTube videos on the exercises to do.

I've had great success with the exercise routine from strength running ( https://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/ ).

This page listed 9 exercises but I really only focus on 5 of them:

Lateral leg raises

Clam shells

Hip thrusts

Side-steps

Pistol squats