Symptoms include pain/aching on the outer side of the knee. the IT-band becomes irritated from friction during flexion/extension.
Average recovery time: 64 days
| who | duration | ||
|---|---|---|---|
| Vector | -220 days | Began working up a tough running schedule without much of a work-up. Also was runnning on cross training shoes that were somewhat old. After having a tought running day, played very agressive Badminton game against a ranked player- lots of twisting, bending, abrupt movements, and in the same pair of shoes. I suspect the injury (whatever it was) was caused either by that game, or the abrupt running training, or both, in conjunction with using older cross-training shoes. I would recomme... | details |
| Wyatt | 2 days | Deep tissue massage and continuation of other Hip/Ankle work. | details |
| Marten | 2 days | details | |
| Marten | 2 days | details | |
| LtConspicuous | 2 days | probably from racing, then sitting in a car for 5 hours. just tightened up. | details |
| nmulder | 3 days | I caught this one early and I think it helped to get things back in order quickly. I only missed about 4 days of training. Good idea to bail the 2nd day of Amatola, I would have got horibbly injured. Physio seems to have helped a lot again. | details |
| Hobitas | 3 days | details | |
| Hobitas | 3 days | details | |
| runnerwannabee | 3 days | too much time going for the 1/2 marathon in early Jan. especially with all the hill work. Not ready for it at that time and too big a' step. stretching, anti-inflammatory, decrease mileage, only did easy runs for a period...no hills, speedwork. | details |
| jotaigna | 4 days | soreness caused by stressed muscle, it went away by lots of stretching, strengthening exercises and caution. | details |
| Jeff18 | 5 days | Better stretching, warm up, less distance. Did some research on IT band stretching which really seemed to help. | details |
| Bomb | 5 days | details | |
| jwolff | 8 days | details | |
| Tom | 8 days | physio and ultrasound stretching and strengthening exercises. | details |
| Wyatt | 8 days | What fixed it: Some combination of Deep tissue work on IT, some stretching, many clock squats, sleeping with a pillow between my legs (to push the legs farther apart, esp. the R-femur out), laying on my back with my knees up and let them fall to the left as well as sitting on the floor with similar knees (e.g sit up from the lay-on-back pose before) (hip rotation on the Right) | details |
| KingTim | 9 days | Not sure whether it ever was ITB or tendonitis as Annabelle suggested. Still, a week's total rest, daily stretching (which I always do anyway), daily icing and massaging seemed to do the trick. | details |
| Fraser Ross | 10 days | I stopped doing any exercise for 5 days and when I came back it felt much better. I also used pens-aid and and ice on it as many times a day as I could. Also I will be getting some new orthodics to make sure this dosn't happen again. | details |
| Hobitas | 16 days | details | |
| Wyatt | 20 days | Road racing seems to have brought this on (slowly) Deep Tissue massage and clock-squats seemed to help. | details |
| jamacki | 21 days | Time off while in Florida, all paddling therfore all upper body. Need to start into the running again easy, with lots of stretching so it does not start up again. Too many km's in too short a time most likely the reason. That and not stretching before and after workouts | details |
| apope | 22 days | details | |
| fredder | 25 days | causes: ramping up mileage too quickly for marathon; not enough hip/thigh exercises and stretching. cures: some, not lots, of rest; constant stretching and hip exercises, "rolling out" (foam wrapped on 1.5in. PVC pipe) hip and upper thigh perhaps surprisingly--minimal use of ice and anti-inflammatories, the theory being that inflammation (to a certain degree) is a valuable/natural repair process and that things such as advil can delay recovery. This idea was generally confirmed by surgeon ... | details |
| hansel | 28 days | Fairly consistent stretching, but I think the think that helped the most was rolling it with a medicine ball and one of those physio roller things. Ouch, but good for it. | details |
| 007 | 28 days | details | |
| nmulder | 29 days | Eventually went to Doc (chiropractor) who put my sacro-illeal joint back in place. There was a 1/2 cm discrepancy that was putting extra stretch on my right. Miracle cure. | details |
| Hobitas | 29 days | details | |
| ken | 30 days | tightness. treated with ice, vit-i, ultrasound, massage, stretching. | details |
| Bob | 34 days | I'm calling it healed now b/c it hasn't bothered me in at least a week:) Cutting back on the training was the only thing that really helped - along with some deep tissue massage (oww), stretching more. | details |
| kieran | 39 days | stretches and stuff | details |
| markg | 43 days | Glute/ITB stretch made a huge, instantaneous difference - place ankle of injured leg above knee of other leg, and drop your butt like you're trying to sit in a chair. | details |
| Kona.Max | 57 days | After two days of hard work, not so much as a trace of IT band trouble. | details |
| hkleaf | 60 days | Probably caused by over-training. Consistently running on one side of the road is another. Tight hamstring and weak hip flexor may also have contributed to the injury. Treatment included REST, X-Train (Swim), and also physical therapy - strengthening exercises, stretches, massages, ultra-sound, ice, and electrical stimulations. | details |
| tnipen | 61 days | Physiotherapy. | details |
| Tane | 61 days | complete rest before gradually coming back to training | details |
| sOviak | 64 days | Balanced Strengthening exercises and thorough stretching is key to preventing injury. | details |
| lazydave | 65 days | details | |
| dolph | 67 days | Acupuncture treatments, stretching, warm baths | details |
| Russell | 68 days | Could be caused by running too much, too fast on hard, steep and uneven surfaces. I think mostly rest helped recovery. I also iced and started stretching almost daily. | details |
| tnipen | 79 days | Caused probably by lack of stretching, combined with many long training runs. Got treatment at a physiotherapist: Ultrasound, electricity, heating, ice. Special strength exercises, stretching exercises. | details |
| loefaas | 79 days | Don't run in old/bad shoes. No cheating with stretching and strength training. | details |
| Sony | 82 days | details | |
| bshields | 90 days | Tightness in the left side of my body, particularly my lower back and hamstring area. I'm convinced this cause the problem, since stretching that area out resulted in almost immediate relief. | details |
| lazydave | 102 days | details | |
| Anna | 116 days | details | |
| Tane | 121 days | Running on off road heaps then going straight into road running again. | details |
| vosvos | 176 days | details | |
| supersaint | 182 days | Physio's at Virgin Active gave me some exercises, mainly ITB, quad and glut stretching aned strengthening. Took a long time to heal, but think i'm finally over it after 6 months. | details |
| Tane | 213 days | Cycling heaps then going back to running on flat road | details |
| The Mahican | 402 days | It will always be there if I push too much too fast | details |
| fell | 824 days | Physio, recovery training (lots of bike), ongoing stretching program, and cautious training. cause by overtraining (not enough rest and warming down) over a long period. Also probably due to constantly cramping my calves in waterpolo. | details |
| Fapos | 12+ days | details | |
| Tullster | 51+ days | details | |
| Lon907 | 114+ days | details | |
| Tom | 194+ days | details | |
| toddp | 272+ days | details | |
| Milo | 404+ days | details | |
| khall | 408+ days | details | |
| SteinDawg | 643+ days | details | |
| addison | 715+ days | details | |
| kendal | 1559+ days | details | |
| PostyMJ | 3120+ days | details |