Iliotibial Band Syndrome: A Complete Treatment Plan to Get You Back Running Again!

ITB syndrome accounts for somewhere between 8 and 10% of all running injuries, and doesn’t seem to discriminate: both recreational runners and elites suffer from this injury. If you’ve been unlucky enough to suffer from this injury, then you know how detrimental it can be to your training.
In today’s video we’ll discuss not only the causes and symptoms of ITB syndrome, but also give you a complete strength routine and training plan for returning to running so that you can get over this pesky injury as quickly as possible.
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[@runnersconnect]

Are you experiencing any of the symptoms we covered in today’s video? Are you going to give our rehab routine a try? What other treatment options have brought relief to your ITB syndrome symptoms?

[@akshitagarg8610]

best video on ITBS till now..searched for so many..stucked on this one.

[@trile1551]

love it ! I wonder why I didn't know about this channel earlier !!

[@djbettylou]

This was very helpful.. Great job!

[@Borth42]

👍Great guide! Thanks very much for putting in effort to create such an instructive guide. Very helpful, thanks!

[@mariacastrotri]

Wow those reverse clamshells are so good, had never done them before thank you so much for the routine , its great

[@mykindgeeman]

Super high quality advice

[@nytnapoli8327]

Thanks for the strengthen exercises

[@meenakshibisht8550]

Thank you so much for this informative video.Day 1 and I am feeling much better and enthusiastic.

[@thomasroth1991]

Thank u for dispelling the friction type. This is still the prevailing cause of ITBS on youtube.

[@krukimoto6296]

This deserves more views

[@ibarragatdula9136]

The best Video about the subject, and I have seen a lot because I have this problem. You have explained the cause the best best way ..... Thanks to You-

[@alfredobautista5534]

Muy buena rutina para fortalecimiento y elasticidad.

[@JSM44677]

Thank you for the great vid - I'm going to give this a try. How many days a week would you recommend doing the strengthening work? And how many sets for each exercise? (Or is it a daily thing but only one set per exercise 🤔)

[@vickylambert1857]

I had left knee surgery for a torn meniscus due to dog walking mishap 3 mo. ago. I’m 63. Injury happened 2.5 yr ago. I’m usually very active. During recovery, rt knee started hurting, then rt hip. After 8 wk, deep injection by PA. No help at all. Diagnosed with bursitis AND iT Band S. Told to find stretches on You Tube. Still having GREAT pain in hip and knee if shopping, cleaning and can’t go for a walk at all. I’m going to try the exercises at the end of your video, but I’m already doing most of these some look new!!! I will keep you updated. Thank you! UGH!

[@christinefears5309]

Sorry to hear about your pain! Did the exercises in the video help?

[@sivaramanmudaliar9728]

Excellent video & more than useful tips .Thanks

[@mariagcuadra3466]

THANKS A LOT. IAM GOING TO DOVTHOSE EXCERSICES . I SUFFER A LOT OF PAIN AFTER MY KNEES REPLACEMENT. 😢

[@tvbuster]

This is the best IT Band video I’ve ever seen. I discovered that I run like I’m running on a tightrope as you said in this video. If I widen, externally rotate and strengthen my flutes it’s already helping. Thank you so much!!!

[@runnersconnect]

Perfect, glad you enjoyed 👍 PS. "glutes" was autocorrected to "flutes" in your comment. That happens to me all the time!!! 😆 - Coach Michael

[@tvbuster]

@@runnersconnect haha maybe I need to write gluteus instead. 😂 I think I jumped back in too fast. I got excited and ran a couple miles then had to stop. I’m gonna take your advice and take a few weeks off to strengthen. I have very new shoes. How often do you recommend doing the exercises laid out in your video? Would 2 times per week be too little? Thank you!

[@davidrivera6017]

Thanks for this video! What are your thoughts on cortisone shots?

[@runnersconnect]

Here's a look at the research we did: runnersconnect.net/cortisone-shots-running-injuries/

[@stacisteed8925]

I believe my TFL is compensating when I do a lot of the glute and hip building exercises. Any tips?

[@flamborambo4562]

I’ll give the routine a try I’ve have been dealing with ITBS for 4 months now, also do you have any advice for Achilles tendonopathy?

[@runnersconnect]

Oh boy, do I! runnersconnect.net/achilles-tendonitis-and-insertional-achilles-tendinopathy-in-runners/

[@meme-gd2dr]

What r the muscles that are being worked during the strength training?And thx for the video

[@krukimoto6296]

I believe it’s the TFL and the butt

[@leenaalghattas1115]

How many days shall i do the strength training?

[@juliemcleod8138]

I signed up for your website after watching this useful video and have a question. The first two links in the description above (treatment plan and strength routines) appear to lead to paid programs. Is that correct?

[@runnersconnect]

Yes, I am sorry for the confusion on that. We put up the incorrect links. Should have been... ITB Syndrome General Plan (free) runnersconnect.net/it-band-injury-runners-stretches-exercies-treatments/ ITB Syndrome Treatment and Strength/Rehab Routines (paid): runnersconnect.net/it-band-content-upgrade/

[@juliemcleod8138]

@@runnersconnect Thank you for the reply.

[@jaydenc8026]

The glute stretch exercise hurts when I straight up my leg

[@sarojthapa8415]

Hello. I started having pain outside my right knee when I run. This began after I ran my first marathon. When I rest for 2 to 3 days, then pain is gone and there is no problem to walk or do normal activities. However, once I start running the pain comes back after 10 to 15 minutes of run. I have been stuck in this vicius cycle for almost 2 months and haven't been able to recover. Now I have decided to rest for a complete month hoping that I will recover. Any suggestion to what might have happened and how to heal it. Thanks a lot in advance man

[@leenaalghattas1115]

How many days per week shall i do?

[@michelleconner9016]

When do you use heat as opposed to ice? What to use prior to running, and after running? Thank you

[@runnersconnect]

Generally speaking, always heat before running and ice after running or strength work

[@michelleconner9016]

@@runnersconnect thank you. Your video is great and comprehensive.

[@flowers3036]

How long does it take

[@shrimps9665]

I've been told by my physio not to foam roll the IT band as it can make it worse !🤔

[@awfan221]

Mine is weird. I can bike for hours without any pain. But 4 minutes into a run and it's painful as hell. I probably have a poor running form and/or weak hip muscles.

[@sanudaminuraka2747]

hey i’m from Sri Lanka 🇱🇰 and i’m a distance runner as well . I have the same issue as yours sir 😞 i can bike 🚴🏻 continuously but just like you after 4 minutes of running this pain comes sharp as hell . It’s been an year now and it’s still here … what can we do for this ??? i really wanna come back to my sport😭😭😭😭 can anyone help me ??????????

[@awfan221]

@@sanudaminuraka2747 I've tried a physio and it has helped a little. But I didn't have the commitment to keep going. The physio told me to do less biking while doing the exercises. It just wasn't worth it for me, even though I'm Ethiopian and long distance running is in our blood. If you have the commitment, I suggest you go to a physio and stick that physio for a year. Preferably a physio who knows the biomechanics of running

[@flowers3036]

Yes same!

[@TerriblyNice_Not]

What is the mechanism for alleviation of ITB friction if fascia cannot be stretched?

[@kerryherring563]

The muscles that attach to the IT can be stretched....

[@kimbatt-lincoln9011]

Can supination cause IT band syndrome?

[@arunallen1277]

i dont have time to do 10+ exercises every day... surely some of these exercises are training the same muscles?

[@runnersconnect]

My advice personally, if you're struggling with the injury, cut out one mile from your run every day and use that extra 10-15 minutes to do everything you can to get healthy. You don't have to do this forever, just while you're injured. Then, when you're healthy, you can do a toned down version.