ITB Issues not going away

April 3, 2014

Becky asked the Guru:

I’m a regular cyclist and have just got into running again, but am struggling with some ITB pain. The pain came on about 3 weeks ago and was very acute in the outside of my knee, it has since got much better since foam rollering everyday and stretching. I’ve also started doing squats, lunges and abductor strengthening exercises. I went for a test recovery run yesterday and there is still a discernible niggling pain there, and stiffness in my knee today (I wouldn’t have wanted to run for more than 5-10 minutes). I’m starting to think that there is something which I am missing as I stopped running almost as soon as the issue arose.

I have new trainers which were fitted to me after a gait analysis at a well known running shop and I’m wondering if these are the issue. I changed my trainers halfway through my recovery run yesterday to my old trainers and the pain notably subsided.

Like everyone, I’m training for a marathon (in Oct) so this break is starting to really concern me- Do you suggest I see a physio? Thanks for any help!

April 3, 2014

Hi Becky


You’ve got lots going on and you doing lots of the right things, but (and he’s the deal) it’s not what you’re doing but it’s how you’re doing it.

Quality rather than quantity. You need the ability to move better so you can take the excessive load off of your ITB which has had enough. If you don’t give it the right medium to get better and heal (all tissue has to get better – we just don’t let it!) then you go nowhere fast.

I’m sure I can recommend someone decent if you let me know where in the UK you are.

….really sorry for the delay

The Guru
Six Physio

Guru Responded

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