[Closed] ITB pain - how do i sort it?

Well first rule of injury & body management is that anyone who purports to be a sports masseur/physiotherapist/coach/trainer etc then gives advice over the internet without any examination or medical history is a frausdster &/or a blagger.

If you've tried the usual stretches, go see someone "in real life" if you want any useful advice......

I feel your pain quite literally !!!

I am suffering at the moment and seeing a Physio and Podiatrist. Still not sorted yet though. Got follow up with Podiatrist tomorrow.

I have cut my running down to 3 x 30mins a week at the moment and I am not getting much pain but I can still feel that if I pushed on anymore it would start to hurt.

Its bloody annoying !!!

Go and see a real life expert. Costs more than internet advice but usually more effective.

My usual physio is away 🙁

Mine in my gammy leg gives me a lot of bother. Spiky massage ball thing usually helps though. Much less aggressive than a roller etc (I'm no expert at all, but my physio reckons the ITB wants gentler handling than it sometimes gets)

I keep mine under control with regular stretching, massages definitely help too. But going to see a specialist would seem to be the best starting point, just in case it's actually something else...

I'll offer my experience on ITB problems, even though it could be completely different from yours. Mine (as with many cases apparently) is down to inflexibility in my right hip/buttocks. Stretching of the hips/glutes/tfl area is key to managing it, along with carefully managing recovery from any flare-ups ie. very steadily increase exercise duration and intensity

I have it currently and my Physio is having trouble getting rid of it. If you find a solution let me know.

I've been there, or rather I haven't. Thought is was itbs but proper diognosis was that my glute medius was weak and the nerve was pinching. No amount of rolling was going to sort that. Proper diognosis is key. In my experience people assume itbs far too easily.

Regular stretching works for me, but you need to find the right stretch. I have also got a foam roller, but TBH didn't find it did the trick with the ITB. Rest in my case did nothing as the muscles etc. won't change just by doing nothing.

Acupuncture dealt with mine, quicker and less painful that regular physio massage.

Someone will be along shortly to tell me I'm wrong about this.

any links to decent stretches?

any links to decent stretches?

I like the "pretzel" stretch shown [url= http://www.knee-pain-explained.com/glute-stretches.html ]here[/url] and the psoas stretch [url= http://sportsfitnesshut.blogspot.com.es/2008/02/want-to-be-better-athlete-get-swivel.html#.VM-Oh3LN_Qo ]here[/url]. Note that neither is targeting your ITB directly, but aiming to give you more mobility in the hip/glutes area.

I'm with mogrim on the Pretzel stretch, works for me.

Another +1 for that there pretzel one, keep mine just the right side of painful.

Tried the pretzel stretch, ended up hurting my hip/groin, so went back to the lazy four and another one I use.

Go see a proper physio and, after getting immediate relief for it, get advice on how you can stop it coming back.

What worked for me - Glute (that pretzel one above), hamstring and hip flexor stretches, and front and side planks. This seemed to address the cause of the problem. Foam rolling helped a bit with the symptoms but didn't sort out the underlying cause.

Took me about 6 weeks to be symptom free but probably half that time wasted on doing the wrong things - most of the time that was advice picked up from internet forums 😉

Suffered a long time ago sorted out with a series of core type exercise (one legged squat type things). Was also told the ITB stretch is a myth as you can't actually stretch it ? Like most injuries particularly running it probably comes from poor form. Go see some that can identify & rectify the source of the problem not just the pain.

RICE pure and simple

Yeah, 6 weeks of RICE IME 🙁

Yeah, 6 weeks of RICE IME

Somebody somewhere clearly doesnt know the physiological reasons for RICE...

Sorry to be a bearer of bad news, but I tried the physio, orthotics, massage, acupuncture, core strength, injections etc. but the only thing that worked was surgery. Itb pain completely gone, just slight weakness in lateral quads. Mountain biking seems to be doing a good job at strengthening them though.

OK. Strictly speaking not 6 weeks off f RICE, but 6 weeks off... twice now. Once from running (worn out shoes/increased mileage too quickly) and once on the tandem. Started getting pain halfway through an 80 miler and by the time I'd finished, damage was done. No idea why as it was a well used set up.

Anyway good luck.

Pretzl stretch worked 🙂

Get your GF/partner/mistress to dig their elbow in it

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(only pic i could find)

I had this done years ago by a sports physio. It was agony the first time i had but you can literally feel the muscle tension releasing. I now get my GF to do this with her elbow and it works wonders when mine gets tight

I had the accupuncture to avoid the pain of trickydiscos version. The physio gave me a little demo of both, the needles were infinitely preferable.

A mate is married to a doctor, he got her to use the manual method. Several years of bitterness and frustration may have been resolved in the process. 😆

strengthening medial quads eased mine.

As above though get it diagnosed; by someone good.

Try winter tyres. Seems to be the answer to most things on here.

The only thing that sorted mine was stretching and lunges, any kind, i did trx suspended and forward walking lunges or split squats would do it