ITB again, any thoughts?

When I first started running in early 2006 I experienced ITB issues and over a year of stretching and improving core strength it went away. Now it is recurring and I am frustrated. Earlier this year after completing 3 marathons and 2 ultras I took two weeks off; in my first two runs after the rest I developed ITB in my left leg. I took another week off and really didn't do anything else and when I started running again it was gone. After running a trail marathon in early December I ran a week later with no issues and then took two weeks off. Again, when I started running I experienced ITB issues after only two miles. I began rolling and stretching but I continue to experience pain within the first two miles. Looking back to earlier this year I took a week off and it went away. I plan on doing that again along with rolling and stretching. Any other thoughts besides not taking two weeks off again?

Imagine that you are younger?

If this is something that comes and goes, it may be a mechanical issue. If you haven't, you should have your stride analyzed to see if there are any mechanical flaws that may be causing the ITB pain.

Try different shoes? Seriously.

Strengthen the muscles around it, too.

Strengthen the gluteus medius and maximus. The medius is ignored by many. Also, when you are foam rolling also roll the tensor fascia late or TFL. Google TFL so you can see where it is. This is another area that is ignored. The ITB is a strong band and is hard to stretch. But, the TFL is a muscle and can be manipulated more. You could also try some yoga stretch's like the pigeon. Good luck.

Thanks everyone for your advice...I know the strengthening is probably the key.

I second Randy's advice. I have similar issues that crop up when I get lazy and don't stretch or strengthen enough. I constantly work my TFL and glutes to stay ahead.

When I had ITB problems, heavy duty massage did a lot for me. My physical therapist was able to get in there and work things better than the foam roller could. It hurt like hell, but a few massage sessions, combined with some strength training, had me fixed in a matter of weeks.

Thought I would post an update to document the results. I focused on massage, rolling, strengthening and stretching. Probably not as religiously as I should have due to my work schedule. My massage therapist told me to roll diagonally across the ITB which seems to have helped. Saturday was my first pain free run; did 3.25 miles. This a.m. I did 4 miles in the field house without any pain. Now I can map out a plan to train for the Illinois half marathon.

Thanks for all of your advice!

Jeff F wrote:Thought I would post an update to document the results. I focused on massage, rolling, strengthening and stretching. Probably not as religiously as I should have due to my work schedule. My massage therapist told me to roll diagonally across the ITB which seems to have helped. Saturday was my first pain free run; did 3.25 miles. This a.m. I did 4 miles in the field house without any pain. Now I can map out a plan to train for the Illinois half marathon.

Thanks for all of your advice!

That is good to hear Jeff. Remember to continue to stretch, roll, and strengthen Even if you are running pain free. Once you start increasing your workload, the symptoms may come back.