Sir please help me sir from ITBS

Any specific exercises you did specifically to target the muscles responsible for keeping pelvis stable?

Thanks for sharing, and good luck with your recovery!

That’s exactly me right now

Same story, except I actually trained for the half. I had been running for about a year, eventually progressing to running the half-distance in training, as part of my long, slow runs. I was running about 5 days a week, including 1-2 on-track speed sessions. In the 8 week lead-up to the half-marathon, I continued to train, including race-pace sessions (10km @ race-pace, 2 x 8km at race pace), etc. I had not been doing any weight training, but was doing mobility and dynamic stretching regularly. Come race day, a heat-wave came and the race-plan went out the window. I ran the first 6km about 10sec slower than race pace (5:10/km), the middle 6km a tad faster. The 3rd 6km split was the hardest as it was over 30*C. I summoned last stores of strength to run the finish at a negative split, finishing the half in 01:53. My knees were absolutely shot afterwards (lateral pain). It took a few days to subside. About 10 days later, I went and did an easy 10km with a group and the pain resurfaced. In reading about it, that's where the ITBS self-diagnosis came. I've gone through 2 months of proper weight training (progressing in both volume and weight), by doing a full-body split 3 x week, with some dynamic exercises thrown in for good measure. Unfortunately, there's not much improvement on the pain side. I can do about 3-4km before the pain kicks in again and have started alternating running and walking. How have you fared with your rehab?

​@@axisofadvance666 you should definitely take a look at other KZfaq videos about IT Band Syndrome. For you to fully heal, you'll need to strengthen the muscles connected to the IT Band since it's most likely tight, which is causing the lateral knee pain. For me, best exercises were the one for the glutes and hips since these connect to the IT Band. Side planks with leg raises were helpful to me. Quad and hamstring strengthening helped too!

@@axisofadvance666hi! I had a similar problem where I was running for about 2 years and then all of a sudden after a long run I had lateral knee pain that didn’t go away for 2 months. Every single time I would try and run again I would get some form of knee pain even if it was minimal. I was doing all the strength/rehab but was still getting pain. Not sure if this will solve your problem but for me it was actually the shoes I was wearing

If you can keep your runs to a level that doesn't cause pain, then it can work, but try not to lie to yourself - if it does cause pain then rather rest it.

All the best

Glad it was helpful!

Same situation here! Im gonna start next week and unfortunetly i started having it ITB 1 week ago, really bad luck.. Im doing this exercises, but to be honest i think i will not be able to do it

@@vascotonel I’ve gotten better, just stick to the stretches and exercises.. You will get better naturally, you just need to take care of your body and make sure you stretch and recover.

@rimonramis meniscus tear maybe?

MCL injury from knee valgus could be culprit

It can be meniscus or MCL - but if it happened without any specific incident it might just be that they are irritated rather than torn. I've made videos about tears in these areas in the past: kzfaq.info/get/bejne/prOklMimtL2benk.html kzfaq.info/get/bejne/eZycorF-1t7OZ3U.html

Ups and downs are really common in rehab. See if you can figure out what it is that causes it to get irritated - sometimes with ITB it can be very sensitive to the terrain you run on or just how long you run for. Also, check that you're not overworking it by doing strength training + running - it is often best to reduce the strength training to just a maintenance dose once you start running otherwise the body doesn't get enough time to recover properly.

It is so difficult to answer this question because nobody can provide definite guarantees - all I can say is that ITB syndrome usually don't cause permanent damage but you may delay your recovery by several months if you continue to train and run through it.

Try doing run walk run

Exact situation I’m in, would love to know what you decided to do? And are you okay with the decision?

When you first go back to running after having an injury, that area will not have the strength and endurance to cope with a continuous run. It is usually best to ease back into it and allow your injured leg to slowly regain its running capacity by doing run walks and limiting it to shorter distances - I know a 3 mile run was likely nothing for you when you did not have an injury, but it is a big shock to the system for a knee that has not been doing running for 7 weeks.

That doesn't fit with the typical ITB symptoms - perhaps you need to get it assessed because it could be something different.

Oh man, but at least you figured it out! Yes - IT band pain is one of those things where there are so many external and internal factors that can be causing the pain that you really have to play detective. And, like you've just shown, not everyone needs exercises to fix it!

@@SportsInjuryPhysio Thanks for the reply! Exactly, playing detective with your own body, I think this is what real doctors do a lot of the time :D How I got to the conclusion it was the equipment causing it - from online research one of the suggestions was an unequal load on the knee, still wasn't convinced, tho, so i turned the fanny pack on the right hip and my right knee stared to bother me like pretty quick, within 2 days. I really didn't think it's the fanny pack placement until this happened.

If walking is still giving some discomfort I would not yet try running - it is only once walking and daily tasks are 100% pain free that I would experiment

@@SportsInjuryPhysio thnx a lot for reply! Its too much snow n ice in Sweden atm to run outside so im doing gym work: cross trainer, walking painfree on treadmill with huge incline 9%, upper body work (beach 2023) n of course lots of rehab exercises for the legs...i hate running on a treadmill so the ice n snow was a blessing in disguise as i dont have to feel stress to get back to running. I can be patient n take my time with the rehab. Dont want any set backs!

Can take 6 to 12 weeks - sometimes longer. You may find useful info here kzfaq.info/get/bejne/h9WfbNF7vZO5fZs.html

It sounds as if you actually need to take a break and, if you are doing lots of exercises, perhaps even take a break from those for a while. IT band syndrome is an overuse injury - so, if you jump in and do too much rehab had the start or roll too much it actually just overloads it further. If you want help figuring this out and an exercise plan that suits the sensitivity of your injury, our team can help via video call. Steph and Kevin are most experienced in treating this type of injury in runners. You can read more about the video consultations and book an appointment via our website: www.sports-injury-physio.com/

@@SportsInjuryPhysio thank’s for answer!

Full recovery can take 6 to 12 weeks

You should preferably also not feel an increase in pain the next day but it is difficult to judge what someone else means when they say "pain". Another way to look at it is that the discomfort should be getting less over several weeks - if it is sticking around or getting worse then perhaps you're doing too much

I'm in your camp - for slow runs my cadence is 160 and that has been fine for me - anything faster and it is forced - I need to take a better look at the data all this advice is from because I think the population of athletes used are likely ones that generally run at a higher level etc. The bigger things to focus on for me is to keep strides shorter (so you don't overstride) and keeping steps light so you don't feel you plonk your feet down.

It can be stubborn but if you give it enough rest and then slowly ease into rehab it usually settles and recovers.

Yes, it can be fully cured and yes, you usually can do long runs after you've recovered.

@@SportsInjuryPhysio thank you for your comment

It can take about 6 to 12 weeks to get to the point where you can start easing back into running with run/walks and then to get back to full running capacity can take another 8 to 12 weeks (or longer) depending on what your normal volume and speed is and how long you've not run.

It is difficult to know for sure but I would likely stick to the short distance as long as it goes away completely within 24 hours and does not hurt increasingly more. Take this time to see if you can work on running form - are you perhaps overstriding or allowing your leg to turn in too much or something. If you wanted help with figuring this out, my colleagues Steph and Dominic are really good with figuring out running injuries and they can help via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/services

Exactly same story sir

Please work on your inner self then. External activities should not be ur crutch.

MRI is overkill - you don't need to spend money on that - any experienced sports chiro, osteopath, physiotherapist or doctor will be able to diagnose it without the need for scans.

Thanks for sharing!