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(itbs) Iliotibial band syndrome

Any one suffered from this? What the best course of action regarding rest/training etc

Went to see the doc an he said there was no wear on the cartlige and the knee pain would go through strength training and more running

Went for a run yesterday and was really painful, hardly walk

Then I read about the above, matches all the symptoms I have

Im going back for a second opinion this week


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    I had itbs for a while a few years back... physio gave me loads of specific stretches to do..The main thing that seemed to work for me were a set of custom fit orthotics/suitable run shoes. Try getting a sports physio to check your running gate.. I know what its like, the pains like being stabbed in the side of the knee!!![:@][:@][:@]
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    I'm going through this at the moment, and it's a damn nightmare! Try these stretches, they're working for me:


    I do these stretches 3 times a day as well as lots of icing and elevation.

    Hope it clears up soon.

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    I've suffered in the past and Phsyio stretches helped..

    have you heard about the foam roller? it's bloody painful and I felt like a bit self conscience doing the exercise but it really help..


    just google it for more info..

    I also agree that getting checked out by a specialist will help, go to the Doc and asked to be referred to a podiatrist, hopefully you're be able to get some insoles on the NHS if needed. it's worth working out what caused the injury other wise it'll be back..
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    A friend of mine uses a rolling pin on it.

    its prob like a foam roller on a budget[:D]
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    jacjac Posts: 452
    Foam roller is great - but be prepared for pain!

    Have started using the foam roller to warm the muscles up before a run or bike. Painful but so far so good.
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    GHarvGHarv Posts: 456
    Can also vouch for rollering also.

    When you go running start by walking for 3-5 minutes to warm up. Then walk for 1 minute after each 10 minutes of running. Made a huge diference for me.

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    MGMG Posts: 470
    Get yourself to a physio. I had ITBS a couple of years ago (bloody annoying), now with regular physio and stretching and the occcasional foam roller beasting everythings hunky-dorey.

    You never really get rid of it 100% but its how you manage it, when it was bad for me I couldnt run 5km without pulling up, now I run 21km twice a week with no issues at all.
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    EdstgEdstg Posts: 83

    I am slowly recovering from ITBS. HAd it bad for about 5-6months. I think different things work for different people but whatever you do don't pretend its not there and try and run through the pain as it will only get worse and worse - and i am talking from experience. It is worth going to see a physio.

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    LindsLinds Posts: 124
    I had it last year when i upped my training for a 1/2 marathon - fortunately I married a physio so i got pretty good treatment.

    My solution was othropediac (sp) insoles to correct my gait (done at the same lab that does the British triathlon team and loads of footballers etc.) which have been great - but did cost £100 for the pair (that's without any cost for the lab itself - which was a wifey freeby).

    Apparently the most common time for ITB is when you suddenly up your training distances (which did for me) or get a new pair of running shoes.

    The cure - well good physio, specific excersises, Ibruprofen and rest.
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