ITBS Relief

The number-one injury experience by Runner’s World readers: iliotibial band syndrome (ITB).

This problem is caused by a piece of connective tissue that runs from the outside of your pelvis to your knee and keeps your hips aligned when you run. The ITB can become inflamed if it’s tight or if the muscles that support your hips are weak. A simple yoga sequence addresses both of these issues. Do these six poses for the first half of your routine, favouring the right leg. Each pose flows into the next, forming one long sequence with six poses. Once you reach the final exercise, move in reverse order back through, favouring the left leg. Hold each pose for 30 seconds. Do this twice a week after an easy run.

Cow-Face

ITBS-Stretch-Cow-Face Cross your legs, right one on top. Try to bring your knees together. Reach your arms behind; try to grasp your hands. Hold for 30 seconds.

Half Lord Of The Fishes

ITBS-Stretch-Half-Lord Wrap your left arm around your right leg, and twist. Bring your other arm behind you to help prop you up. Hold for 30 seconds.

Lunge With Groin Stretch

ITBS-Stretch-Lunge Rotate counterclockwise. Put your palms on the ground. Plant your right foot. Extend your left leg back into a lunge. Hold for 30 seconds.

Crescent Lunge

ITBS Stretch Drop your back knee. Raise your arms. Hold for 30 seconds. When done, transition a quarter turn to the left for the next pose.

Forward Fold

Forward-Fold Stand wide. Bend forward at the hips. Put your hands on the ground. Bend your knees if you need to. Hold for 30 seconds.

Forward Fold With Twist

ITBS-Stretch-Forward-Fold-Twist Slide your right hand beneath your face. Raise your left hand. Return to the starting position. Hold for 30 seconds. Repeat entire sequence on the other side.

For more information on ITBS, click here.

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12 Responses to “ITBS Relief”

  1. Lucas says:

    I ran the Two Oceans Half Marathon 2 months ago and I screwed my knees. The doctor said I got ITB, then he infiltrated cortisone on my both knees one week after the race, but still today I can’t go downstairs without feeling an acute pain.

    In other words, it’s being 2 months that I don’t do any cardio to avoid screwing even more and it does not getting any better.

    Do you guys have any advice or similar experience?

    Thanks a million!

    • Katrina says:

      100% the same happened to me,cortisone injected,after that I had to take for 10days 1 tablette celebrex,pain got better,than another 10 tablettes every other day.today is day 3 painfree.(i still got 3 tablettes left)so I will start on Monday easy training…
      my doctor said if the pain is not going away now,i will have to have some scanning done and see from there..
      good luck and get better soon
      regards Katrina

    • Patrick says:

      Good day to you all.

      I suffered from ITB too. I had three consultations with Physios and one with a GP. I was assessed and they confirmed it was ITB. I was then referred to a Biokineticist. He assessed me and found that some muscles were weak and as a result the movement/s was/were not normal when I run as a result some muscles were working harder than the others which leads to a Pressure on the knee.

      How did I got rid of the pain

      it took two weeks of strengthening exercises ( Hips, Quads, Hamstring, Calfs) and a lot of stretching. stretching should form part of your daily life as a runner.

      I’m now running 21ks races on weekly basis pain free. you should be fine in week three of strengthening exercise. I didn’t get any injection/pills just training.

    • Patrick says:

      Good day to you all.

      I suffered from ITB too. I had three consultations with Physios and one with a GP. I was assessed and they confirmed it was ITB. I was then referred to a Biokineticist. He assessed me and found that some muscles were weak and as a result the movement/s was/were not normal when I run as a result some muscles were working harder than the others which leads to a Pressure on the knee.

      How did I got rid of the pain

      it took two weeks of strengthening exercises ( Hips, Quads, Hamstring, Calfs) and a lot of stretching. stretching should form part of your daily life as a runner.

      I’m now running 21ks races on weekly basis pain free. you should be fine in week three of strengthening exercise. I didn’t get any injection/pills just training.

    • Johan Mathee says:

      Hi there
      I suffered same in my right knee after I did the Vasbyt at the Monument in Pretoria in July. Luckily my daughter Anmari is a very good fisio and “ordered” me to do more specific stretching as well some strength exercises! After 2 weeks I was back training again! No medicine or doctors, just good common sense and stretching galore!

    • Gayle says:

      Hi Lucas I walked the comrades and the day after I had the most excruciating pain next to and below my left knee when trying to step down.
      This lasted for three months with differing diagnoses of ITB, stress fracture and compartment syndrome and also had 2 infiltrations that didn’t help at all. This lasted for more than 3 months with the pain keeping me awake at night and limiting all activities as the leg would ‘Lock” at times
      Then the Drs gave me Neurontin and Vit B6 and I started doing leg extension exercises with a resistance band and within 2 weeks I was better. Now they say it comes from my spine that is why those meds helped. I am so thankful that the pain is better and I do hope you can get relief as well.
      Gayle

    • Liesl says:

      Had the same problem,could not walk after a marathon….went to see chiropractor at Cape Quarter in Cape Town. Two sessions of acupuncture,was so desperate was prepared to try anything. Walked out pain free and been running since,he merely released my muscles and all the pain was gone.

    • Siva says:

      I had this problem about twenty years ago whilst running the Bergville 52km.
      Terible paid.A colleague suggest I speak to an orthopedic doctor and he asked for shoe and
      he showed where was the fault. Wear on the outer heels and he wedged the shoes and ever
      since – no problems – Complete 13 Comrades – touch wood.

    • Siva says:

      I had this problem about twenty years ago whilst running the Bergville 52km.
      Terrible pain.A colleague suggest I speak to an orthopedic doctor and he asked for shoe and
      he showed where was the fault. Wear on the outer heels and he wedged the shoes and ever
      since – no problems – Complete 13 Comrades – touch wood.

    • Samantha says:

      Try Pilates guys. It works wonders for sorting out ITB and keeping it away. It sorts out all the imbalances in the bpdy that running causes. It works wonders.

    • Nonzwakazi says:

      Hi Patrick

      Please share the exercises. You can send the instructions on my email address: nonzwakazikulu@yahoo.ca

    • Anele says:

      I ran the Peninsula half marathon and Kloof Classis half marathon. I couldn’t do anything after ,my knees were sore. I couldn’t walk down the stairs the pain was a bit better when walking up the stairs.

      I didn’t go to a doctor because I knew its ITB.I stopped running ,treadmill & outdoors ,I did cycling at the gym. My knees are slowly healing ,I can now walk down the stairs with ease, resting and doing knee strengthening exercises help me.

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