I had a problem with my ITB about 20 years ago when I started running. Since then I stretch EACH ITB gently before every run and again afterwards (40 sec each time) as a preventative. Yes, I’m a bit OCD and do everything the doc advises.
Basically, I stand on the targeted leg (let’s say left) and cross the right leg over it so my feet touch, but the weight is on the left leg. Then I push my left hip out to the side. You can feel the stretch from your hip, down the thigh and past the knee. DH calls this my “hooker on the street corner” stance (LOL) especially when I’m using a telephone pole for balance.
I agree with the foam roller suggestion too and of course if the problem persists, check with the doctor
9/19/12 7:43 P
I'd agree that it's better to get a diagnosis from a doctor vs. trying to speculate on your own what the problem might be.
Runner's knee is typically an achy pain that occurs behind or underneath the kneecap. Your IT band runs along the outside of the knee, and that's typically where the irritation/inflammation occurs with ITBFS (iliotibial band friction syndrome).
Runner's Knee and ITBS are opposite injuries on either side of your knee.
Get a diagnosis so that you know which way to stretch/treat. You don't want to treat for one and find out it's the other!
I had an issue a few years ago that I diagnosed by magazine article as ITBS. It gave common differing symptoms for that and runner's knee and I checked 4/5 boxes for ITBS, not runner's knee. However, when I had it diagnosed, the physio and podiatrist I saw both agreed that it was runner's knee.
(BTW, the S stands for syndrome. You can injure your ITB, not your ITBS, by having ITBS).
So, it is apparent that my injury is Runner's Knee (or that I injured my ITBS). It's a band of muscles that runs down your thigh and under your knee. Anyone have any idea for stretches or exercise I can do for relief? I can't really run, obviously, while I'm healing, but I'm looking for something to help me stretch it out.