Many runners develop IT Band Syndrome at some point during their running “careers.” The Iliotibial band, or IT band, is a thick tendon that runs along the outside of your thigh from the hip to the knee. Your glutes and TFL (tensor fascia latae) connect to the IT band and together help move the hip and stabilize the knee.
IT Band Syndrome happens when the band becomes inflamed, which can result in moderate to severe hip or knee pain. It can be caused by repetitive activities including running, cycling, and even squatting with poor form. Mine seems to act up when I sit too much!
The IT band can also react to strength imbalances in the glutes and TFL. Who has these imbalances? Chances are you do (if you’re human).
The general rule for treatment is rest, ice, stretching and foam rolling, which can be painful, but that’s what we expect right? The problem is that the IT band is not a muscle, it is a tendon. Not only that, a nerve runs through it, which, already inflamed, can become more so when you roll directly on the band.
Foam rolling also compresses the IT band into the vastus lateralis, a member of the quadriceps group, and can actually serve to “stick” them more together, instead of releasing them, which is the goal to begin with.
What You Should Do for IT Band Syndrome
Runners! Suffering from IT Band Syndrome? Don't #foamroll. Do this instead. #running #runningtipsClick To TweetSo what is a runner to do when they are suffering from IT Band Syndrome? Well, instead of foam rolling directly on the inflamed IT band and potentially causing more pain, it’s time to take a two-pronged approach of activating and strengthening the glutes, and stretching and foam rolling the muscles around it.
In the video below, I demonstrate a foam rolling routine for the hamstrings, quadriceps, and glutes, the muscles that surround the IT band.
Here are some resources for strengthening and stretching the glutes, quadriceps, and hamstrings, which can help you treat your IT Band Syndrome.
Improve Your Running by Activating Your Glutes
The Key to a Healthy Butt: 5 Tips for Strong Mobile Glutes
A New Look at Stretching: The Core Four
New Stretches to Increase Functional Flexibility: Hamstrings and Glutes
You can also subscribe to my YouTube page to get instant access to all my Body First Videos! And I just started my Desert Stretch Facebook page! I’d be honored if you’d like it!
Have you ever dealt with IT Band Syndrome? What helped relieve your pain?
Remember, I am not a doctor. If you are suffering from pain and inflammation in your IT band, you should see your own physician for correct diagnosis and treatment.
Tools Used in the Body First Videos
A few of you have asked about what tools I’m using in my videos. I use a variety of rollers, balls and other tools in my Body First Videos. While a regular foam roller and a tennis ball are certainly adequate, some special tools can offer a better option. Here are some of my favorites (affiliate links).
Intelliroll: This is the roller I’m using in the hip flexor video. I love that it is contoured to fit my body. The center cut-out allows me to roll my entire back and neck without compressing my vertebrae.
Trigger Point Grid: Also available in a 26 inch version. I love the multi-dimensional surface that helps you get into areas that you need to with differing angles and pressure.
Trigger Point Massage Ball: I really like this massage ball because it is small enough to get into certain tight areas, but it’s not as firm as a lacrosse ball.
Lacrosse Balls: That being said, lacrosse balls are great tools for self-myofascial release. They are firm and great for finding those trigger points. They’re pretty inexpensive too!
Double Lacrosse Ball : I bought this double hard rubber ball a few years back at the IDEA Convention expo.
High Density Foam Roller: Nothing wrong with the traditional foam roller. The extra length makes it great for different chest openers. I like the high density because it is a little firmer and lasts longer than a simple foam roller.
And Now It’s Time for the Runners’ Roundup
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
This is interesting! While I’ve never had IT band issues (yet), I do regularly have Achilles problems, which is also a tendon. I’m foam-rolling it because my PT told me to…. but now I’m wondering whether that is a good idea.
Luckily I’ve never had ITB syndrome, but there have been occasions where I notice some tightness in that area. I usually roll my TFL with a ball and it helps alot. Its interesting about the IT band and the vastus lateralis sticking together. I’ve never heard that before!
The one injury I have not had yet! I like to foam roll around it just to keep things happy. Thanks for the tips
Interesting. My IT band is one thing that leaves me alone (knock on wood), but I have heard to avoid foam rolling there.