Ran 15:35 xc 5k last year as a soph and really enjoy running ….got ITB syndrome mid way through the season and haven’t been able to shake it since. I have stopped running. I couldn’t do track. please help me guys!!!!! any advice on what to do to fix it would be great. I’m really struggling here. I’ve been lifting weights and doing resistance band stuff in order to try and strengthen my glutes and such. I just can’t get rid of it. PLEASE any advice you can give. I had big goals for my Jr year and I don’t see it happening right now. thanks in advance
HS guy needs help w/ ITB please!!!!!!!!
High School Running
Distance
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Here's what worked for me: lengthen and strengthen.
1. Get a pool noodle and cut off a 2 foot section. Lay the noodle on the floor and lower your ITB over it. Roll the heck out of your ITB. Mine was VERY tender at first. Keep at it. I imagine that the noodle is like a rolling pin and my ITB is dough, lengthening with each pass.
2. Lie on your side and do leg raises. For me, 50 reps should be a good starting point.
My ITB got so tender that I couldn't run more than 3 miles with it getting so painful. I tried more than a dozen different things: different shoes, different surfaces, running in different directions on the track, etc. Nothing worked. This did for me. It came back, and I did it again, and it went away. We are all built a little differently. I hope this works for you. I lived years with it before I found this solution.20 -
The bad news is that there's no easy fixes and will require patience.
Your best bet is following a rehab protocol such as this:It will be slow, but it will get you healthy and you may find you can get back to uphill running surprisingly quickly. These protocols tend to be quite conservative so you may progress more quickly.
With my last bout I managed to maintain a lot of fitness via cross training (you may need to be creative, eg on the bike you may have to lower your saddle slightly if it aggravates the ITB at normal height).
Evidence for foam rolling the ITB is actually surprisingly weak given how ubiquitous it is. The ITB is so tough that foam rolling it doesn't really affect it's length, it can however aggravate it. You're better off foam rolling the muscles around the ITB (quads, glute, hamstrings, adductors).
Good luck
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Nb. FYI that site works if you open on the desktop or use a non-chrome mobile browser. Chrome mobile sometimes makes you try and get the app.
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