First, stop rolling it. The IT band is connective tissue, not a muscle. Rolling it only causes pain. Focus on the muscles around it that are tight and overused.
Second, don't just focus on the knee. The knee is a middle joint. Examine what's happening with the hip, ankle, thoracic spine, and pelvis. These areas impact knee stability and mobility.
Third, improper footwear is a common mistake. Just because someone else has new shoes doesn’t mean they’re right for you. We must evaluate your foot to determine if you need a neutral or stability shoe, the proper heel drop, and the right cushioning. The right shoe can make a big difference.
Fourth, don’t fear loading the tissue. When injured, people often stop running. However, to heal, we need to load the tissue properly. Find exercises that load the tissue without irritation and do them often to create new neurological input and reduce pain.
Finally, avoid repetitive workouts. Running is a very front-to-back exercise, strengthening quads and glutes but neglecting other muscles. Incorporate side-to-side exercises like hip abductions with gliders and side planks with bands to strengthen your body in the frontal plane.
At Forward Spine Center, we create individualized treatment plans. If you're dealing with IT band syndrome, don't wait any longer. Call and schedule an appointment. Thank you for allowing me to be part of your health journey.
Dr. Madeline Klesk
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