Why did I get IT band Syndrome?
First, we just want to come right out and say that IT Band Syndrome doesn’t have anything to do with “friction” and foam rolling won’t cure it! That last sentence may appall some of you, but trust us, we’ve got science on our side and will explain everything. In this article, we’ll dig in to the causes of ITBS (for short) then show you a few IT Band syndrome exercises you can use to get back to running pain free!
The Cause: You developed IT band Syndrome for the same reason anyone develops any running injury: your training was more than your body could handle. This could mean you ramped up mileage quickly, ran faster than usual, ran more downhill than usual (common in with IT Band Syndrome), or ran the same amount but slept too little or didn’t recover fully between runs (stress?).
Why it hurts: The IT band is a layer of fiber-y tissue that runs along the outside of the thigh. When you feel IT Band Syndrome pain, it’s because the IT band presses down on the side of your knee more than usual. That part of the knee has a lot of nerve endings, so it hurts. Not friction…pressure! Why it presses down on the bone is extremely complicated and actually varies person to person. Thankfully, it doesn’t matter: you still fix it the same way!
What can I do to fix it?
Having weak hip muscles doesn’t mean you will get IT band syndrome, but those with IT band syndrome have weak hip muscles across the board. It’s weird, but the body is a complicated machine. Runners with ITBS get better when they strengthen their hips. STRENGTHENING your hip muscles will allow you to get back to running and will make it so that you can run more and run faster in the future.
Like I always say…
This injury is actually an opportunity in disguise. Conquer this demon, and you’ll be on the PR train headed for COURSE RECORD CITY!
The best IT Band Syndrome Exercises
Now, let’s talk about the actual exercises that will help you get pain free. Aim to do these three exercises two times per week to start. If you have to reduce your total running volume too, that’s OK, you won’t lose any fitness, and the sooner you’re through the injury, the better!
Exercise 1: Side Lying Hip Raises (aka The Jane Fonda)
Why it works: This is the easiest of the hip strengthening exercises and is a good place to start. When you feel good with 3 sets of 10, progress to exercise 2.
Exercise 2: Side planks with Hip Abduction
Why it works: This targets the key muscles of the hip while also challenging the core. IT Band syndrome exercises like this make your body better able to handle the challenge of running without putting too much pressure through the IT Band and into your knee.
Exercise 3: Rear Foot Elevated Split Squat with weights
Why it works: This exercise works the hips while also training the body to handle load in the same position that usually leads to pain. Move slowly (3 seconds up, 3 seconds down) to get the most benefit and gradually increase the weight week over week.
Want these exercises in a routine customized for your training and levels of soreness? Try the Recover Athletics app for free!
Important Note about Foam Rolling!
Since IT Band pain comes from your IT Band pressing too hard on your knee, you shouldn’t press on it more by using a foam roller. The exercises mentioned above are a much better strategic decision (backed by science) that will have you running pain free much sooner than relying on a foam roller!
All scientific sources for this article can be found here.