IT band sydrome?

[NewUs3r]

I'm a regular runner (3× per week, 3-5 miles per run) and have had IT band syndrome flare up periodically over the last 10 years.

Usually a couple of weeks off and some foam rollering and physio does the trick, but this time, I'm six weeks down the line with no running and I'm still getting pain in my knee, thigh and ankle.

I'm at a bit of a loss as to what else to do and desperately missing my runs. Anyone else had this and have any advice?

I’ve had similar issues over the years. Started seeing a physio earlier this year and did a lot of work focused on strengthening and stability work, glutes in particular. It’s a longer process, try for 15 mins a day focused on form and control. You can Google exercises but lots of single leg isolations, pistol squats (to seated initially), glute bridges.
For what it’s worth I wouldn’t recommend paying for physio, do your own research on the exercises and ensure you do them daily. Good luck!

Thank you - I'll take a look. Did you carry on running while you were doing the exercises?

I've been having lower back pain from a spasm-y back

again, physio diagnosis is weak glutes ,because my back & legs (quads, hamstrings) are doing too much of the work. But the physio said that most people have weak glutes ...

@NewUs3r I had to stop completely for a few weeks and then build it up slowly, with no running downhills. I’ve still got problems but can run 5k a few times a week. Any increase in mileage either distance/ frequency affects my IT band.

Yes you can get rid of it, but you have to stop running. Take 3 months out. Work on strength training and stability. Get cardio kicks from something else - swimming for example. But you have to stop running.

That's not the answer you want but it is the answer.

I had chronic ITB problems, they completely resolved when I did this.

Yep, that's all I'm doing at the moment. 6 weeks down! I've started doing more exercises too - thanks everyone.