IT Band - Any runners pls??

[Cupcakes19]

Hello,

Pretty sure I’ve got IT band syndrome. I have pain outside of my left knee and outside of top calf too. I get pain in my knee when I sit down & walking downhill/ stairs. Pain starts as soon as I start running or if I use an exercise bike.

Saw a physio but didn’t help.

Feeling very frustrated & lost. Any advice?

I had knee issues. Couldn't raise leg out when sitting in chair. Had several sports massages for IT band and did the exercises - worked wonders.

Now I'm having hip issues.

Forgot to add outside thigh feels tight and sore to touch.
What exercises did you do?

Hope your hip feels better soon.

Pigeon pose seems to be the best thing for mine.

Get a foam roller and follow some runners stretching and rolling routines on YouTube. It will be painful at first but build it up slowly and it will release a lot of the tension over time. Pigeon pose is definitely good for it as well as exercises to strengthen your glutes - like glute bridge, crab walks etc

Thanks everyone for your replies.