IT band syndrome is one of the most common causes of knee pain in athletes, so maintaining strong glut muscles and stretching regularly will keep athletes ahead of the curve and prevent them from ever developing this condition.
Learn how to strengthen the legs / hips to help prevent nagging injuries such as Illiotibial Band (ITB) and add some lateral leg movements to your training. BUD/ s Knee
Your IT band injury (iliotibial band if you want to get technical) is probably stopping you, and as much as we wish we could tell you that this is an injury where you can run through the pain, it is not, and if you ignore where it hurts, it will keep getting worse until you literally cannot run anymore.
Employ any number of these at-home remedies to fix your aggravated IT band, but if it still hurts after a few months, see a doctor, ideally one who specializes in running injuries, like a sports.
Reduced activity: Runners with IT band pain should reduce running mileage and be alert for signs of overtraining syndrome. Foam roller myofascial release. Using a foam roller to release the tissues may be painful, but many athletes have success with this technique.
How to Prevent Injury with Glute Engagment The Issue of Underactive glutes In talking with various runners and coachees over the years, many of them comment that they are getting some tightness and the feelings of the beginnings of muscle cramps in their legs (for many their calves, for others areas around their knees).
Tight glutes can pull on the IT band and adversely affect the alignment of the hips and knees. Lying on the floor, lift your legs and place the roller at the back of your pelvis (aka sacrum).
IT band syndrome (ITBS) is a common lateral knee injury. Overuse and repetitive flexion and extension of the knees usually cause this type of injury. It occurs when the IT band becomes tight.