Skip to content
My WebMD Sign In, Sign Up
Last Reply:
Includes Expert Content
Iliotibial Band Syndrome - How to Treat it?
avatar
shannon9585 posted:
I am a fairly new runner, and was recently diagnosed with ITB syndrome after experiencing knee pain. I have looked up what stretches I should be doing to stretch the iliotibial band and will do them regularly. For anyone who's dealt with this condition, what worked best for you?

Specifically,
I'm wondering if its safe for me to do squats as part of an alternate work-out routine. What about yoga? Or pilates? Or bicycling? Are these safer alternatives to running?
3 Replies |Watch This Discussion | Report This| Share this:Iliotibial Band Syndrome - How to Treat it?I am a fairly new runner, and was recently diagnosed with ITB syndrome after experiencing knee pain. I have looked up what stretches I should be doing to stretch the iliotibial band and will do them regularly. For anyone who's dealt with this condition, what worked best for you?<br /><br />Specifically,<br />I'm wondering if its safe for me to do squats as part of an alternate work-out routine. What about yoga? Or pilates? Or bicycling? Are these safer alternatives to running?
Reply
 
avatar
Rich Weil, MEd, CDE responded:
Massage is your best bet. The stretches will help, but since the ITB doesn't cross a joint that causes it to stretch in any significant way, like your quads or hamstrings do, manual work like massage or acupuncture work better. You can also try rolling on the side of your leg on a foam roller (which can really hurt so go easy). Biking is going to tighten it, yoga and Pilates will work it, but shouldn't tighten it very much.
Report This| Share this:Iliotibial Band Syndrome - How to Treat it?Massage is your best bet. The stretches will help, but since the ITB doesn't cross a joint that causes it to stretch in any significant way, like your quads or hamstrings do, manual work like massage or acupuncture work better. You can also try rolling on the side of your leg on a foam roller (which can really hurt so go easy). Biking is going to tighten it, yoga and Pilates will work it, but shouldn't tighten it very much.
Reply
 
avatar
Rich Weil, MEd, CDE replied to Rich Weil, MEd, CDE's response:
Running will tighten it too. Heat it up, massage it, then ice it afterward.
Report This| Share this:Iliotibial Band Syndrome - How to Treat it?Running will tighten it too. Heat it up, massage it, then ice it afterward.
Reply
 
avatar
shannon9585 responded:
I just wanted to post a follow-up to this, in case anyone else was looking for answers about IT-band issues.... After follow-up visits with my doctor and seeing an orthopedist, I was told that the IT-band wasn't really my problem. The cause of my pain was that I over-pronate when running (putting too much pressure on the inner part of my left foot... also explaining why my left foot has a lower arch than my right). The orthopedist suggested orthotic inserts. These have helped tremendously. I still need to make sure I stretch well, but I can see that the root of the issue was poor arch support leading to improper tracking of my knee and pain extending up the IT band to hip.

Long story short: if you have IT-band issues, you may want to see if orthotic inserts with arch support help!
Report This| Share this:Iliotibial Band Syndrome - How to Treat it?I just wanted to post a follow-up to this, in case anyone else was looking for answers about IT-band issues.... After follow-up visits with my doctor and seeing an orthopedist, I was told that the IT-band wasn't really my problem. The cause of my pain was that I over-pronate when running (putting too much pressure on the inner part of my left foot... also explaining why my left foot has a lower arch than my right). The orthopedist suggested orthotic inserts. These have helped tremendously. I still need to make sure I stretch well, but I can see that the root of the issue was poor arch support leading to improper tracking of my knee and pain extending up the IT band to hip.<br /><br />Long story short: if you have IT-band issues, you may want to see if orthotic inserts with arch support help!
Reply


Back to Top
Back to Top

See Related Eating & Diet Communities

See All Communities

Featuring Experts

Profile
Rich Weil, MEd, CDE Expert
Rich is an exercise physiologist and certified diabetes educator. He is director of the New York Obesity Research Center Weight Loss Program at St. Lu...More

Popular Discussions

Start a Discussion | See All

Helpful Tips

Losing Belly FatExpert
Hello Everyone, Losing belly fat seems to be a popular topic these days (in anticipation of beach season?). There are a couple of points to ... More
Was this Helpful?
Yes No
119 of 146 found this helpful
Post a Tip | See All

Helpful Resources

Post a Resource | See All

Related News

Related Drug Reviews

  • Drug Name User Reviews
See More

Report Problems to the
Food and Drug Administration

FDAYou are encouraged to report negative side effects of prescription drugs to the FDA. Visit the FDA MedWatch website or call 1-800-FDA-1088.